Running and keeping track: Maps and more

Map Your Run As a new or seasoned runner alike, it’s important to map out your runs so that you know how far you’re running. You can simply look at a map or utilize a device to keep track of your distance. No matter how you do it, running and keeping track of your distance is…

Running and keeping track: Maps and more was originally published on Self Evolve

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Map Your Run

As a new or seasoned runner alike, it’s important to map out your runs so that you know how far you’re running. You can simply look at a map or utilize a device to keep track of your distance. No matter how you do it, running and keeping track of your distance is a good idea.

Running and keeping track

Back before there were smart phones or wearable GPS devices, runners were forced to use a paper map of where they were going to run in order to know the distance of their runs. If you didn’t plan ahead, you risked the chance of getting lost unless you were running a known trail or track loop distance multiple times. Being a runner meant that you had to know the areas where you ran pretty well. Over time, you learn how many blocks equates to a certain distance. For example, that two mile loop around your neighborhood that you run consistently.

Tracking devices

running and keeping trackNow that there are many different types of smart devices and running apps, you have more running freedom. Freedom to set out and run until you hit your distance (or rather half so you can run an out & back). Also, with technology, you have instant feedback in regards to your pace and timing. And sometimes, even heart rate. I wrote about tracking your fitness, but running is an exercise that you can improve upon with a proper tracking device.

The consistent and instantaneous feedback can help you learn how and when to change your pace and/or distance. Some runners focus on increasing their distance whereas other runners focus on increasing their speed. It’s important to choose either distance or speed to focus on since it’s difficult to work on both simultaneously.

Devices that help me run better

These are the devices and apps that I use to track my runs in order to run further. They also helped me get through Chicago Marathon training.
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What do you use to keep track of your runs? I also use the Nike running app in addition to the Garmin app to track my runs.

Running and keeping track: Maps and more was originally published on Self Evolve

Running Safely in the Dark: Winter is Coming

With the seasons changing, the length of daylight is getting less and less. In about a week we gain an hour as we “fall behind” but despite this, the days still get shorter! And if you work a first-shift job, you’ll likely be getting out when it’s dark already! Today I’m going to focus on…

Running Safely in the Dark: Winter is Coming was originally published on Self Evolve

With the seasons changing, the length of daylight is getting less and less. In about a week we gain an hour as we “fall behind” but despite this, the days still get shorter! And if you work a first-shift job, you’ll likely be getting out when it’s dark already! Today I’m going to focus on…

Running Safely in the Dark: Winter is Coming was originally published on Self Evolve

Chicago Marathon 2017: Hydration

Marathon Hydration While the popular slogan is “Stay thirsty, my friend” you actually want the opposite when running a marathon. Even during training, while running those longer runs, you definitely want to stay hydrated (and not thirsty). The question is, how do you stay hydrated when running 15, 20, or 26.2 miles? Like how do…

Chicago Marathon 2017: Hydration was originally published on Self Evolve

Marathon Hydration While the popular slogan is “Stay thirsty, my friend” you actually want the opposite when running a marathon. Even during training, while running those longer runs, you definitely want to focus on running and Marathon Hydration. The question is, how do you stay hydrated when running 15, 20, or 26.2 miles? Like how do…

Chicago Marathon 2017: Hydration was originally published on Self Evolve

Running with the runs

If you’re a runner, you’ve likely either have heard of or experienced firsthand a case of runner’s diarrhea. I’ve been a semi-serious runner for about four years now and I can safely say that my running friends are the ones I know the most about in regards to their bowel movements. There’s a special level of…

Running with the runs was originally published on Self Evolve

If you’re a runner, you’ve likely either have heard of or experienced firsthand a case of runner’s diarrhea. I’ve been a semi-serious runner for about four years now and I can safely say that my running friends are the ones I know the most about in regards to their bowel movements. There’s a special level of friendship that you achieve once you spend hours running with someone. All modesty goes out the window.

I’m here to share some expert (or just witty) tips to avoid running with the runs. These may help you run further without having to pop a squat.

  • Pay close attention to what you eat before a run. Not just the day of, but also the day before. If you’re consuming a lot of fiber, expect a lot of poo to follow. Most runners learn what works best for them. For me, a light breakfast i.e. a banana and Clif bar does the trick prior to my long runs. Avoiding cheese, dairy, and lots of fiber the day before also helps.
  • Try your absolute best to poop before running, like when you first wake up. And for me, avoiding coffee until after the run helps me not have the urge to go.
  • You may be trotting along and get what I call bubble gut. Is it a fart? Or a poop? General rule of thumb: don’t trust a fart after mile 10. Some runners don’t trust a fart ever.
  • If you do have the urgency to go, please find a bathroom or port-a-potty. It’s not worth it to destroy your clothes and dignity just to get that goal race time. Just saying.
  • If you are gonna pop a squat and have no other option, come prepared with toilet paper or something similar to wipe the bum. No one likes chafing poo.

I hope these tips help you on your long runs and on race day. Let me know what works for you in the comments below! And happy running!

Running with the runs was originally published on Self Evolve

Carb loading and running

I’m sure you’ve heard the old saying, “Eat a mountain of pasta the night before a race!” Even to this day, I have people ask me if I’m going to eat pasta before the big race I’m training for. I’m here to break apart this old, nauseating thought that we somehow need pasta to run…

Carb loading and running was originally published on Self Evolve

I’m sure you’ve heard the old saying, “Eat a mountain of pasta the night before a race!” Even to this day, I have people ask me if I’m going to eat pasta before the big race I’m training for. I’m here to break apart this old, nauseating thought that we somehow need pasta to run far.

Carbohydrate loading can help you. What is carbo loading? It’s a strategy involving changes to training and nutrition that can maximize muscle glycogen (carbohydrate) stores prior to endurance competition. Athletes believe that by loading the muscles with glycogen, they can prevent hitting the “wall” and hopefully allow them to run at their desired pace for longer. It has the potential to improve performance by 2-3%, if done properly. The issue is, a plate of pasta isn’t carbo-loading. Follow these simple steps to properly carbo-load:

  1. Don’t skip the carb depletion phase. 7 days prior to the event do a long or strenuous workout which will deplete your body of glucose. For the next 3 days maintain a lower carb diet of 35 to 50% of total calories. For the final 2 days prior to the race switch to 75% of calories from carbohydrates, while dramatically decreasing overall work volume (the other 25% is largely protein).
  2. Avoid simple carbs! Don’t eat junk food, and avoid sugar. Ideal carbo-loading foods: potatoes, fruits, vegetables, whole grains. If you have trouble with high fiber/runners trots, look for options like sourdough bread with honey or sweet potatoes.
  3. Don’t carbo load for short distance races. 5K or 10K? Too short! Carbo loading is only needed if you’ll be running OVER 90 minutes. I would even argue that it’s not necessary for a half-marathon but should be done for a full.
  4. Don’t load for too long, only do it for about 2 days prior to the race. The rest of the time before the race? Not loading! Don’t load up for a week, that is just un-necessary.
  5. Don’t freak out over the weight gain. Carbs make you retain water, which is needed for race day! Don’t even worry about that number on the scale, unless you’re ignoring step #2 and eating cookies.
  6. Don’t skip your last load due to nerves. You want that race morning fuel! You must give your muscles that last boost of glucose to help prevent energy lulls, mood swings, and fatigue. Aim to 1-3 grams of high quality carbs, low fat and low fiber – oatmeal with banana or yogurt with fruit if you can stomach it.
  7. Don’t eat that pasta dinner! One large meal of carbs is NOT carbo-loading and for many people it has the opposite effect of what they desire.

Of course, at the end of the day, everyone is different. You have to find what works best for you. Personally, I haven’t carbo-loaded before. But, I have also never ran a full marathon before. I usually eat before every race though. On the morning of a half marathon I eat fruit, drink lots of water, and drink some coffee. The week leading up to the half? I just focus on eating healthy: lots of veggies, fruits, healthy proteins and fats. Now that I’m training for the full marathon, I will be sure to pay more attention to what I’m putting into my body.

Food is fuel. And fuel is energy. Do you carbo-load? What do you eat before running? Or do you run on an empty stomach? Leave your thoughts in the comments below!

Carb loading and running was originally published on Self Evolve

How to taper

Are you training for a half or full marathon? If so, is it your first? Have you heard of tapering? Do you know what taper means? If not, continue reading as this can and will change your life! #welcometothetaper I’m currently training for my first full marathon, but I’ve ran two half-marathons. The first one…

How to taper was originally published on Self Evolve

Are you training for a half or full marathon? If so, is it your first? Have you heard of tapering? Do you know what taper means? If not, continue reading as this can and will change your life! #welcometothetaper I’m currently training for my first full marathon, but I’ve ran two half-marathons. The first one…

How to taper was originally published on Self Evolve

The Importance of Fit

All runners should know the importance of a proper shoe fitting. Unfortunately, beginning and seasoned runners alike make many common mistakes when picking out new running shoes. Some runners just pick a shoe based on brand or how it looks. They think if they look cool enough they’ll run better (illusion). Giving into peer pressure…

The Importance of Fit was originally published on Self Evolve

All runners should know the importance of a proper shoe fitting. Unfortunately, beginning and seasoned runners alike make many common mistakes when picking out new running shoes. Some runners just pick a shoe based on brand or how it looks. They think if they look cool enough they’ll run better. Giving into peer pressure or…

The Importance of Fit was originally published on Self Evolve