If you’ve ever spoken to a former runner about running, they will usually tell you that they “had” to stop because of their knees, or their back, or their feet, or…

In other words, they had to stop running, but not because they didn’t want to run anymore. In fact, most former runners really miss our sport and wish that they’d never had to stop. No, it seems that most of these ex-runners stopped running because their injuries finally caught up with them. And that should be a lesson about why you should prepare when you’re young to keep running when you’re old.

It is true that injuries have a way of catching up with us. And, unfortunately, many runners spend a lot of time injured. So what exactly can a younger runner do to allow themselves to keep running throughout their life? Here are a few tips.

Prepare When You’re Young to Keep Running When You’re Old

Periodize your training

One of the most important things you can do to increase your running longevity is to periodize your training. In its most basic form that means you shouldn’t be training at high mileage and intensity all the time.

Race training plans are designed on a curve, with lower-level mileage to start, building a base of mileage, then adding intensity through some kind of speed work. You peak for your race, then spend time recovering before starting the buildup over again.

Even if you don’t race, think of your training as along that curve. Gradually build up your miles, add some intensity, then take time to recover. I know runners who will run the same amount of mileage, frequently on the same roads, day after day, year after year. Switching things up, taking that recovery time, will refresh your body and your mind.

Want to learn more? Here’s an in-depth article about periodization.  Another option is to hire a coach, who will help you create a periodized running plan whether or not your goal is to race.

Cross Train

Yes, I know. Runners love to run. But changing it up once or twice a week, especially with a non-impact sport like cycling or swimming, gives your body a break and works your muscles differently while helping to keep your endurance and aerobic base.

Listen to your body

You’ve heard this from me before. If you want to avoid injury and keep running until you’re old, you absolutely have to listen to your body and stop allowing those annoying aches to become all-out pains and injuries.

Ask yourself this right now. What is better? Taking a few days off because your knee hurts a little or having to stop running for months because you’ve damaged your hip because of the limp caused by running with that sore knee? Is it better to miss a marathon or miss out on years of doing something that you love?

Shoes

Yes, shoes do matter. Take the time to get fitted properly, then make sure that the shoes you chose not only fit right but feel good when you run. The right shoe should not need a breaking-in period. If you feel that the shoe is not the right one for you, take it back. Most running stores have a return policy that will allow you to return a shoe within a certain period of time.

And don’t assume that the new model of your old shoe will work the same. Manufacturers, in the hope of ever improving their shoes, make changes that may or may not work for you.

It’s a good idea to have at least two pairs of running shoes that you can alternate, giving the other shoe time to “recover” and dry out. Many runners keep a shoe for each type of workout too. A sturdier model for long runs, a lighter shoe for speed, a trail shoe for off-road runs.

Finally, track the mileage on your shoes. Running shoes generally have a life span of 300-500 miles, depending on the weight of the runner and other factors. Replace your shoes when they are getting near these markers.

Recovery

While this is covered under periodization, I want to give special emphasis to recovery, both after a tough workout or after a race. Believe it or not, taking recovery time is the most important aspect of your training. This is when you get stronger.

Recovery means more than just taking a day off. It means refueling and rehydrating, plus body care like stretching and foam rolling. All are important to help you keep running forever.

Strength Train

Running is a wonderful way to get and stay fit, but it does not strengthen your upper body or core, and indeed requires core strength and creates imbalances in your lower body without strength training to balance it out.

Find a strength training program that you enjoy and stick with it two or three times a week. Here’s one of my favorites. In just 30 minutes it will target your major muscle groups and your core to help you stay strong and prevent injuries.

Prehab Over Rehab

In addition to regular, running-oriented strength training, be sure to add what many runners call prehab to your program. Prehab exercises are similar to the rehab exercises that runners are assigned to do after an injury. They help balance out your muscles, increase mobility, and, best of all, decrease your risk of injury.

My co-host Lisa, who is a runner and running coach, wrote a great post about Prehab Over Rehab. And last week I shared some prehab exercises that will help strengthen and stretch your Hip Flexors. 

Maintain a healthy weight

Carrying extra weight puts pressure on your bones, joints, ligaments, heart, and more. Being underweight also has many drawbacks, including stress on your heart and the potential risk of the female athlete triad. Maintaining a healthy weight will help you avoid these risks. Your doctor can help you determine your healthy weight.

Fuel for the long haul

Treat your body like a finely tuned Ferrari and it will take care of you! That means giving your body the best fuel possible for the long haul. Eat wholesome food, avoid processed and fast food, and eat enough but not too much to fuel your energy needs.

Get off the roads

If you put in a lot of miles on the sidewalk or asphalt, you are creating more impact on your body, which can take its toll over the years. Additionally, most streets are cambered, which can create an effect similar to running with legs that are unequal in length.

Occasionally running offroad, whether it is trails, grass, cinders, or other softer surface, has many benefits, including improving proprioception and reducing impact.

Remember that all surfaces have their benefits as well as drawbacks. While asphalt may be harder, trails may have hazards that are easier to trip over. And if you’re training for a road race you should be doing most of your running on the road.

Do you have plans to keep on running until you’re old? What tools or methods do you use to stay young?

And Now It’s Time for the Runners’ Roundup!

Weekly Linkups

My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!

Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco

- Running tips, workouts, plant based recipes for a healthy life - Coach Debbie Runs

That is a convoluted way of saying that not all of these tips may apply to all runners. So read it through, take what you like, and use it. And maybe share with another runner.

Improve Your Running with these Easy Tips

First, a note on the word “Easy.” When I say easy it may make you think that it’s easy to achieve what I’m talking about running better, faster, longer, etc. Sorry, running isn’t always easy, and sometimes it can be hard when you want to improve your running. Basically, these tips are easy to understand and implement. The actual training will be a little harder.

If you’re a beginner start with a Walk/Run program.

Seriously, it’s the best way to build up your running capacity.

Get fitted for the shoes that are the best for you.

Forget about trends. Head to your LRS (local running store) and get fitted.

Build an endurance base before you start training for longer races.

Your body will thank you if you gradually add more mileage to your program before you begin the actual race training.

Hill training is speedwork in disguise.

Frank Shorter said it first and he was right.

Tempo runs are key to running a faster marathon or half marathon.

Tempo runs (or lactate threshold runs) help you go faster for a longer period of time. So…

If you want to run faster you need to run faster.

That just means you need to add some speed training to your program, not that you should run faster all the time.

Add speed training to your program once or twice a week.

There you go. More than that equals diminishing returns, potential over-training, and possible injury.

Aside from your speed training, most of your running should be done at an easy pace.

’nuff said.

Rest time is an important part of your training plan.

Actually, it may be the most important part of your training plan. Recovery time is when you get stronger.

Periodize your training for the best results.

You should not be training hard all the time.

Taking an extra day off is not a crime.

Honestly, if you’re extra tired, sore, or just need a break, taking an extra day off may be the best thing you can do.

Pay attention to the small injuries.

Before they become big ones.

Treat yourself like an athlete.

You deserve the best training and recovery because you are an athlete.

Food is fuel.

For the best results, your body needs the best fuel.

Hydrate before, during, and after your runs.

Staying hydrated is one of the most important things you can do for your health and your running.

Don’t try anything new on race day.

Your training has been a dress rehearsal for race day.

Visualize success.

Whatever your running goals are, visualize what it will take and how it feels to get there.

Cross-train occasionally.

Running is awesome, but it is a repetitive movement that can cause muscle imbalance. Complement it with another form of fitness, like biking or swimming.

Strength train regularly.

A regular strength training program will also help keep your body in balance.

Find your running tribe.

Joining a running group or club is fun and helpful.

Hire a coach.

A professional coach already knows all of these things and will make sure that they are part of your running program.

You don’t have to race to be a good runner.

While many runners love to race, just as many love not racing. Running can be moving meditation for some, straight out exercise for others, and therapy for still others.

You don’t have to be fast to call yourself a runner.

Ask the Penguin. If you run you’re a runner.

Run with a buddy.

Motivation, accountability, and fun, all in one running package!

Find a training plan. And follow it.

Whether you hire a coach, create your own, or find one in a book or on the internet, find a plan and stick to it.

Don’t run two hard workouts in a row.

Hard = Interval training, tempo runs, hill training, long runs. Take an easy or rest day in between.

Create a race day plan.

Plan your nutrition, hydration, mile by mile pace. It doesn’t always work out as planned, but you have a better chance with a plan in place.

Taper leading up to the race.

Reduce your mileage and intensity leading up to your race. Longer race = longer taper.

Dress for success.

In addition to the right shoes, wearing running-specific clothing, compression socks, and other performance wear can improve your running.

Take care of your body.

Stretching, foam rolling and resting will help your recovery, which will improve your running.

Spring for a massage or assisted stretch.

Massage and fascial stretch therapy can work out sore muscles and increase blood flow.

Work on your mobility

Spend time with your foam roller, massage gun, and mobility training.

Find a purpose.

Need a little motivation and inspiration? Many runners love to support a charity or cause and either raise money or awareness.

Try a relay.

Joining a relay team for an event like Ragnar is challenging and fun.

Remember that some days are harder than others.

Yes, it’s true. As much as we love running, sometimes we have bad runs.

Fortunately, there are more good runs.

And then there are those days that everything just feels and works right! Savor them!

It’s your run.

Your run is yours to enjoy. To improve or not. To race or not. Enjoy it, embrace it. You are a runner.

I hope that you may have found a gem or two among all these tips. If so, I hope you’ll share with other runners.

When you think about improving your run what do you mean? Do you have more tips?

And Now It’s Time for the Runners’ Roundup!

Weekly Linkups

My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!

Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco

- Running tips, workouts, plant based recipes for a healthy life - Coach Debbie Runs

Generally speaking, a running injury doesn’t just happen. Yes, runners will occasionally get an acute injury like a pulled muscle or torn ligament (or a cracked patella like that time I fell on a rock), but as a general rule, most running injuries are chronic, achieved, if you’d like to call it that, by doing certain avoidable things. And since most of us would rather not have a running injury, the following are examples of things you probably don’t want to do.

Don’t Take Time to Rest and Recover

Face it. We are not machines. Our bodies need to have appropriate rest in order to accomplish everything that we have planned for them. Remember, that it is not your actual training bouts in which you become stronger. It is during your period of rest and recovery that the small muscle tears you cause through your hard training repair themselves and adapt to a higher load. That is why more isn’t always better.

Solution: Avoid doing two hard workouts in a row. Give yourself an easier day in between. After a race, let your body recover before training hard again. Depending on the race distance, this can be from several days to several weeks.

Run in the wrong (or too old) shoe

We are all biomechanically different. What works for one runner may not work for the next. If you’re wearing a shoe that doesn’t feel good or leaves you with aches and pains, chances are it’s not the right one for you.

Solution: Get an assessment from a running shoe professional. They should take a look at your old shoes, ask you questions about your running, and give you a chance to run a little in a few shoes. Remember, though, they are not foolproof. It may take a little experimenting, but finding a shoe that fits right and feels comfortable can help reduce your chance of injury. And remember, shoes don’t last forever. After about 300-500 miles, or if you start to feel a little achy in the knees or feet, it’s time to replace them. Another good shoe idea is to have at least two pairs and alternate, using different shoes for different types of runs. A sturdier, cushioned shoe for longer runs, a lighter shoe for speedwork or racing, are examples of what to think about when purchasing new shoes.

Assume that small injuries will just get better

This may be the number one cause of an injury that will force you to stop running altogether for a while. Don’t ignore small pains, especially in your hips, back, or knees. If you choose to run through that little twinge, you may just develop a full-blown chronic injury that will take weeks if not months from which to recover.

Solution: Take an extra day or two off if you are feeling pain or even discomfort when you run. If a week goes by and you don’t see improvement, it may be time to see a sports medicine doctor or physical therapist.

Don’t strength train

Strength training corrects the muscle imbalances caused by running and strengthens your core to improve your posture. Think of it as pre-hab.

Solution: At least twice a week complete a strength training program that will work the muscles in your entire body. You can use weights, do yoga, Pilates, or some other type of program, but it should strengthen all your major muscle groups and include core and flexibility training. Here’s a workout designed specifically for runners! Runners should pay special attention to strengthening and activating their glutes. as well as the upper back and shoulders. Short on time? Here’s a quick workout that is designed especially for runners!

Don’t get enough sleep

It cannot be emphasized enough how important getting enough sleep is. Sleep is when our muscles regenerate and repair all the damage that is done, coming back stronger than before. Not to mention the other benefits of sleep, including curbing inflammation, keeping your brain clear and creative, sharpening your attention and memory, lowering stress, and improving mood. And yes, naps count as sleep, though most of us need 7-9 hours of uninterrupted sleep to allow us to get into our phases of deep and REM sleep that are so important.

Solution: It’s easy to say just go to bed earlier, but that isn’t always as easy as it sounds. Start the relaxation process earlier in the evening, eat early enough to digest most your food before bedtime, and head to bed ready to sleep.

Skip the stretching/body care

Running tightens up your muscles and joints, particularly through your hips, hamstrings, and calves. Not addressing these issues can potentially lead to injury.

Solution: Learn the Core Four, a pain-free form of stretching that focuses on the joints and fascia as well as the muscles, then add these hamstring and glute stretches which are based on the same principles. You can also try these tips for upgrading your post-run stretching routine. Stretching should never hurt. Investigate other solutions that can increase mobility, including massage, foam rolling, and fascial stretch therapy. Try these tips for improving your ankle and hip mobility which will help you run better as well as prevent injury.

Run with bad form

While correcting running form can be a controversial subject, there are certain things that most experts agree will help streamline your run and put less stress on your back, knees, and hips. If you hunch up or lean forward while your run, scuff your feet, or overstride, you may be more likely to suffer a running injury.

Solution:  While too complex to go into properly in this space, there are a few things that can help your running form. Run with good posture, with no arch in your back and your head directly over your shoulders. Use your arms efficiently. They should swing forward and back and preferably not cross in front. This causes rotation in the shoulders and torso and can compromise core stability. Consciously try to land more lightly, with your feet parallel, and push off from the balls of your feet. Avoid overstriding. There are drills that can help you accomplish these things. Here are more tips for improving your running form.

Do too much too soon

New runners frequently get injured because they start running too many miles too quickly. It’s natural to want quick results, so if a little is good, more must be better, right?

Solution:  Build mileage slowly. If you’re just starting to run, begin with a run/walk program, and gradually increase the run portion. Here are 14 useful things to know when you start running.

Don’t eat properly

Food is fuel. If you’re not getting enough, or if you are fueling your body with junk, you will not be able to perform at your optimal level.

Solution: Eat a well-balanced diet with plenty of fresh, whole food, including healthy fats, lean protein, whole grains, and fresh fruits and vegetables. Stay away from fast and processed food as much as possible.

Ignore your body’s signals

Your body will tell you if it needs extra rest. You just need to pay attention to what it’s saying.  If you find that you are consistently tired, have come to a plateau in your training, or exhibit other signs of overtraining, you may need to take a little extra rest time.

Solution: An extra day off here or there is not going to hurt your training. In fact, it just may bring it to the next level.

What do you do (or avoid doing) to stay injury-free?

And Now It’s Time for the Runners Roundup!

Weekly Linkups

My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!

Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco

- Running tips, workouts, plant based recipes for a healthy life - Coach Debbie Runs

29 Things You Should Do the Night Before Your Big Race

I admit it, this is a big list. You probably don’t need to do everything on it. But, just as a packing list helps you prepare for vacation (or racecation!), or a grocery list helps you on your shopping trip, this list can help you remember the important things you should do the night before your big race so you don’t have an “oh my gosh, I forgot…” moment the next morning. So in no particular order, here are 29 things you should do the night before your big race.

Side note: You may know that Alan is a race announcer. I can’t tell you how many times runners approach him and request that he ask the crowd if they have a variety of things from socks to shoes, or even helmets or goggles if he’s announcing a triathlon. 

1. Drink up.

Stay hydrated, especially for longer distance races like the marathon or half marathon.

2. Eat normally.

This can be difficult if you’re on the road, but try to eat as close to your normal diet as possible.

3. Go to bed at your regular time.

Yes, you may be excited and nervous, but you probably have to get up early so get to bed on time.

4. Get your outfit lined up…

So you won’t be fumbling around in the morning.

5. And photographed.

Don’t forget to post your “Flat Runner” on Instagram!

6. Visualize success.

Take the time to review your race in your head, how great you will feel, and how well you will run.

7. Take it easy…

Now is not the time for a tough workout or to explore a new city.

8. …But keep moving.

It’s also not the time to just completely sit on your butt.

9. Roll it out.

Spend a little quality time with your foam roller before bed, but keep it short and sweet. If you’ve never foam rolled, now is not the time to start.

10. Pack your race bag…

Have your warmups and post-race clothing ready to go.

11. Including your recovery gear.

Your recovery kit should include massage or lacrosse balls, comfy shoes, sunscreen, post-race hydration, and fuel.

12. Review your race day plan.

You’ve got one, right? If not, here’s what to plan ahead for both the marathon and half marathon.

13. Check your logistics for the next morning.

Check everything from where you’re meeting your friends, directions to the race start, and parking (including any fees if necessary).

14. Attach your chip and bib.

Do this the night before so you don’t forget in the morning.

15. Limit (or skip) alcohol consumption.

Alcohol is very dehydrating, plus a hangover doesn’t equal a great performance the next day.

16. Take some time to unwind before bed.

Chances are you’re a bit nervous or tense, so wind down before bed by meditating or reading a little to help yourself relax.

17. Check your alarm.

It would be a huge bummer to train so hard for a race then oversleep in the morning!

18. Pack your headphones.

If you listen to music when you run be sure to pack (and charge) your headphones the night before.

19. Charge your phone/camera/music player.

Um, yes. We all know this, but we still sometimes forget.

20. Fill any hydration bottles you plan on bringing.

Whether you carry your own during the race or sip on water or electrolytes beforehand, have your bottles filled and ready to go the night before.

21. Prepare your race fuel.

Prepare and pack whatever you plan to eat before and during the race.

22. Charge your race watch.

Make sure to get a full charge on your GPS watch, especially for longer distance races.

23. Take one last look at the final instructions.

Just in case you (or I) missed something.

Big Race Advice from Instagram

Of course, I had to do a little crowdsourcing on Instagram and asked my followers for their best advice.

 

“Marriage is not a noun; it’s a verb. It isn’t something you get. It’s something you do. It’s the way you love your partner every day.” ~ Barbara De Angelis • • @alantwoodruff and I were marriaging, er, running this morning. A quick 5 miles before work is even better with your favorite running partner. • • Question: Tomorrow on the #RunningCoachesCorner we’ll be talking about important things to do the night before your big race. I’d love if you’d leave your best tip in the comments! If I use it I’ll link back! And don’t forget to link up your running related posts!

A post shared by Debbie Woodruff (@coachdebbieruns) on Mar 20, 2018 at 11:16am PDT

And of course, they had great advice to share:

24. Anna @ pipersrun Night before a  big race….charge my Garmin beside bed or near car keys…so you don’t leave without it or uncharged.

25. Lisa @ milebymile The night before a big race I like to eat my usual prerun meal, nothing new even if I’m traveling! And drink lots of water.

26. Deb @ debrunsfit Pre-race tips: make sure everything is charged, put everything together in one place, leave notes taped to the door you’ll be leaving through reminding you of anything else you don’t want to forget.

27. Kendall @ kpokorski7 The night before a big race I like to look over the course again on Mapquest and mentally go over my race plan; I like to visualize myself finishing strong! I also like briefly look at all the training I have done leading up to the race, which gives me confidence! I try to just relax and put myself in a positive headspace!

28. Toni @ runninglovingliving The night before a race I relax with one glass of wine, helps my pre-race nerves

29. Kimberly @ runningonthefly My tip… I lay everything out in “flat runner” form so it’s ready & waiting

Here’s your free printable Race Checklist: Things You Should Do the Night Before Your Big Race!

So my fellow runners and racers. What is your best tip for what you should be doing the night before your big race?

And Now It’s Time for the Runners’ Roundup!

Weekly Linkups

My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!

Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco

- Running tips, workouts, plant based recipes for a healthy life - Coach Debbie Runs

This post contains affiliate links.

It can be difficult for a dedicated runner to take a few days off after a marathon. Whether it is because of a fear of losing fitness, wanting to capitalize on a great race and fitness level, or a need to avenge a poor performance, runners frequently skimp on their recovery period, which can lead to injury and future poor performance.

There are differing opinions on post-marathon rest and how long it takes to fully recover. Some experts suggest one day rest for every mile of the marathon, meaning no hard running or racing for 26 days. Others say that is too much, and that two or three weeks is enough for most runners to recover. One suggestion is to approach recovery like a reverse taper. As you reduced mileage during the last three weeks before the marathon, now you can gradually add the mileage and intensity back into your training program.

6 Tips for Marathon Recovery

One thing every expert does agree on is that your body needs time to recover after a marathon. Here are some tips that can help you give your body the time to rest, refuel, and recover.

1. Marathon Recovery starts immediately after you cross the finish line

The moment you finish your marathon, you will be in recovery mode. Much of this comes naturally: you’re thirsty so you drink; you’re hungry so you eat. Take advantage of the water and food offered at the finish line. It will probably be something high in carbohydrates, like bagels or bananas, which will serve your immediate needs. For some, it can be difficult to eat right after a marathon. Grab some of the available food and try to eat as soon as you can. A recovery drink, like Vega Performance Protein and Recovery, provides the proper ratio of protein to carbohydrates, plus other nutrients to help with recovery.

Depending on the weather, take steps to stay warm or cool down as soon as you finish the race. Most marathons provide Mylar blankets when the weather is cold, and at the 2014 Rock and Roll Marathon in San Diego finishers were handed iced towels because the weather was quite warm. In either case, try to get to your own clothes and change into something dry as soon as possible.

As soon as you can, get completely off your feet. Sit down, elevate your feet, relax, and think about the amazing thing that you just accomplished.

2. Take a few days completely off

Continue your recovery by taking two or three days completely off exercising. No cross-training, only light walking, and no running. During that time take care of any residual soreness or injuries with ice, gentle stretching, foam rolling, and (after the first day) heat. Many runners find the use of compression sock or sleeves (like Pro Compression socks or sleeves) to be helpful. They reportedly increase blood flow and lymph removal, which can speed recovery.

After my last marathon, I had great success with a combination of stretching, foam rolling with my Intelliroll (save 10% with the code COACHDEBBIE), and using my Theragun massage gun. I felt surprisingly good the day after the race, and even better the day after that (in spite of a four-hour drive home).

3. Eat for recovery

After a long hard effort like a marathon, your body needs to rebuild muscle and tissue that has broken down during the race. Make sure that your diet has a lot of carbohydrates like fruits and vegetables, and plenty of protein. The protein will help rebuild your muscle, while the antioxidants in the fruits and vegetables will help rebuild your immune system, something else that is compromised during a marathon run.

4. Get a massage or fascial stretch

A therapeutic massage aids marathon recovery by improving blood circulation and increasing the effectiveness of the circulatory system, which is responsible for oxygen transfer, nutrient delivery, and waste removal at a cellular level.  Improved recovery comes with the faster, more efficient operation of these processes. Massage can also decrease soreness and improve the healing of connective tissue.  Find a therapist that specializes in sports massage.

Fascial Stretch Therapy is assisted stretching that targets not only the muscles, but the fascia, the connective tissue that surrounds muscles, bones, and joints. FST also targets the entire joint and joint capsule, using traction to remove restrictions from movement and to stimulate lubrication. A therapist will gently pull and move the arms, legs, spine, and neck in a smooth motion through varying planes of movement. There is no pain, not even discomfort. Instead, the gentle movement is stimulating and relaxing at the same time. If you’re local or if you’d like a referral, check out Desert Stretch for more information.

5. Take it easy for two weeks.

After the first few days, gradually return to running, starting with a few miles about three or four days out from the marathon. If things still hurt, take another day or two off. Take a few days off each of the two weeks, slowly increasing the mileage. Keep the intensity low during this time. Your runs should be at an easy, conversational pace.

6. Add a little speed in week three.

If everything feels good, you can add a little more intensity in week three, while gradually increasing your mileage. By the end of the week, you should be fairly well recovered and, depending on your race plans, be ready to resume training.

These tips will help you to return to training at a level that will lead to maximum results for your next race. Just remember: Recovery is an essential part of your training program, and should be treated as such.

And Now It’s Time for the Runners’ Roundup!

Weekly Linkups

My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!

Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco

- Running tips, workouts, plant based recipes for a healthy life - Coach Debbie Runs

Yeah, I feel your pain. Literally, sometimes.

Over the years I have tried to figure this out. At least figure out the timing, you know? I’ve done some research, practiced on my own body, and I think I’ve got the problem licked. Er, so to speak. Anyway, I have reduced my need to go during a race by a lot so I want to share with you what has helped me accomplish this. Here are 5 ways runners can avoid that “need to go” and have a better race.

5 Ways Runners Can Avoid that “Need to Go” and Have a Better Race

 1. Eat at least a couple of hours before race time.

Giving your body at least two hours or so to digest your pre-race meal can really help you have a better race. Take note during training what works for you, and how much time you need before running to have a bowel movement. Stick with this on race day.

2. Don’t try anything new on race day!

I’m talking about new food here! This can be tough if you’re on the road for your event but plan ahead so that you have food that you have used in training to eat before your race. This is probably not the time to have a fancy omelet at that new restaurant you’d like to try.

3. Time your coffee or tea.

Many of us enjoy our morning cup of coffee before running, and that’s fine. Caffeine and warm fluids though may speed the process of moving waste through our intestines, so make sure to time that cup to leave time to spare for a bowel movement before your race begins.

4. Limit higher fiber foods the day before the race.

Avoid high fiber foods and other food that cause you flatulence or loose stools the day before your race.

5. Use probiotics to help with regularity.

Probiotics are the “good” bacteria that exist naturally in cultured and fermented food, or in supplements. They offer many benefits including helping with regularity, which can help you avoid that need to go and help you have a better race.

In addition to improving regularity, probiotics have been shown to help with bloating, gas, and abdominal discomfort, as well as helping with constipation. Eating foods like yogurt, tempeh, sauerkraut, drinking kombucha, or taking a probiotic supplement are great ways to increase your intake of “good” bacteria and help naturally support your digestive balance and healthy gut flora.

Is the “need to go” an issue you struggle with? Have you found a solution that works for you?

And Now It’s Time for the Runners’ Roundup!

Weekly Linkups

My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!

Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco

- Running tips, workouts, plant based recipes for a healthy life - Coach Debbie Runs

Your First Marathon: Tips for Training (and Completing) Your First 26.2

First Steps

Build a running base before you start training

Most beginner marathon plans are about 16 weeks long (sometimes 20), but you should have a decent running base of 18-20 miles per week before you start training. Here are some tips for building a running base.

Pick (and sign up for) a race 

Now that you know the time frame, select and sign up for your marathon! Before you pick it, think about location, course, and weather (both for training and the actual race). Is it hilly? Will it be hot and humid? Will you have to travel? All things to consider before you pull out your credit card and make that commitment.

Follow a training plan

A training plan is designed to take you safely and successfully to your race. Follow it as closely as possible, knowing though, that setbacks can happen. There are free, cookie-cutter programs available on the internet. Make sure to pick a plan that is designed for beginner marathoners (even if you’re a more experienced runner) and was created by a reputable coach. Or think about hiring your own coach to create a personalized training plan.

Don’t worry about your time

Most first-time marathoners just want to finish and that is a fine goal. A marathon is much more than twice as long as a half marathon, it is a whole other animal.

On the other hand…worry about your time…if you want

While your number one goal is to finish, that doesn’t mean you can’t have some type of a time goal. If you’re an experienced runner who has completed races of shorter distances, including the half marathon, you probably have an idea of what time you’d like to finish. Just don’t be disappointed if it doesn’t work out. A marathon is a journey and sometimes we get a little off track.

Your First Marathon Training

The long run is the most important

For your first marathon, gradually building your long run mileage is the most important aspect. If you think that might get boring here are some tips to keep it interesting.

Build your mileage throughout the week

As you build your long run mileage, you should also build your mid-week mileage. Your long run should be about 20-30% of your total weekly mileage, though that can vary as you build up to an 18-20 mile long run.

Try some hill workouts for strength

Whether your race route is hilly or not, hill workouts will make you stronger. Here are some great hill workouts.

Tempo workouts

Even if your goal is just to finish, tempo workouts improve your lactate threshold, which will help you run stronger during a long endurance event like a marathon. Here’s my favorite tempo workout.

Don’t increase your mileage too quickly

Adding mileage too quickly is a sure path to injury, so be sure to follow your plan and gradually increase your mileage.

Eat like an athlete

You might be surprised to hear that sometimes people gain weight when they train for a marathon. A combination of things, including burning a lot more calories, feeling hungry all the time, and the feeling that I earned this, can contribute to weight gain. Treat yourself like an athlete, fuel your body with good, clean food, and you’ll not only feel better you will train better.

Take your recovery seriously

Recovery is an important part of your first marathon training plan. In fact, it is when we get stronger, as our bodies recover from their hard efforts. Don’t skimp on it, and don’t worry if you occasionally feel like you need a little extra. Here are some tips to improve recovery during training.

Start with a pair (or two) of new shoes

You are likely to run 500 miles or so during your marathon training, so start with a new pair of shoes. A second pair is always a good idea. Alternating shoes makes both pairs last longer. Then think about buying a new pair a week or two before your race, giving yourself enough time for a few runs in them before your event.

Give yourself two or three weeks to taper

After months of hard training, you will need to gradually cut down your mileage and intensity in the last two or three weeks before your race. Here are some tips on the Art (and Some Science) of the Marathon Taper.

Plan a race or two during your training

Running a half marathon or 10-mile race is a great way to get an idea of how your training is going. It may also give you new marks for your tempo runs.

Your long runs are your practice runs

Throughout your training, your long runs are dress rehearsals for race day. There you will perfect your nutrition and hydration plans, make sure that your shoes feel good and fit properly, test out the clothing that you will wear on race day. They will also give you a chance to figure out your pre-race meals as well as your recovery plan. Here are some tips and tools for the long run.

Learn about Hydration and Nutrition

Over the course of your training, you will have the opportunity to try out and learn what nutrition and hydration methods work for you both before, during, and after your race. This includes your pre-run meal, gels or bars that you use on the run, electrolyte and carbohydrate drinks, and the best ways to refuel and rehydrate after your run.

Alternate hard days with easy or rest days

Avoid running two hard efforts back to back. Your body needs time to recover between tough workouts. Allow a rest day or an easy run in between.

Strength Train

Support your running with some strength training. This will help you improve your form, reduce the risk of injury, and run faster. Total body workouts don’t have to take a lot of time during marathon training to be beneficial. Here are the 5 Most Important Strength Exercises for Runners.

Long runs (and easy runs) should be slow

Running too fast on easy and long runs is a mistake that many runners make. Take it easy, run slow. For your first marathon, in particular, these runs should be completed at an easy, slow pace.

Staying Healthy

Expect to feel tired sometimes

In all honesty, marathon training is hard. You are putting a lot of stress on your body, spending a lot of time running, eating, living your goal of running a marathon. Expect to feel tired or even burnt out sometimes. Do make sure that you’re eating correctly, getting enough sleep, and following your recovery plan. If necessary, take an extra day off. That should help you get back on track.

Don’t ignore small injuries

Most big injuries, those that may sideline a runner, start out as small injuries that were ignored. Here are 10 Ways to Cause a Running Injury.

Take a cutback week every few weeks

Again, marathon training is hard (have I said this enough?). Cutting back a little every few weeks will give you a chance to recover and refresh. This should be written into your training program.

Take care of your body

With all the stress you’re putting on your body, make sure to take care of it. Stretching and foam rolling are important components of a good training program. An occasional massage or fascial stretch will also help you feel good, perform better, and reduce the chance of injury. Check out the Body First Video Series for tips on foam rolling plus this Interview with Dr. K about Foam Rolling for Runners.

Race Day

Nothing new on race day

The number one rule for race day is “nothing new!” That means don’t wear that cute outfit you bought at the expo, don’t use the gels or carbo drink they hand out on the course (unless you practiced with them during training) or anything else that you haven’t tried before race day. Here are 5 Race Day Rules to Help You Reach Your Goal.

Prepare for race day the night before

Lay out your outfit (and take a “flat runner” photo!), get your gear ready, and basically be ready to walk out the door as soon as you’re dressed. Here are 29 Things You Should Do the Night Before Your Big Race. It includes a checklist!

Start slow

It is so easy to get caught up in the excitement and run much faster than planned your first mile or two. Whoa! Slow down, start slow, and save your energy for later in the race.

Trust your training on race day

Yes, it will be hard. You will have moments when you wonder if you can do it. But trust in your training. Remember those tough runs. Yes, you can do this!

Have fun

Whatever you do, don’t forget to have some fun. Connect with your fellow runners, thank the volunteers, just enjoy the experience, no matter how hard it is. Because once you finish, you will be a marathoner! Your friends and family will be so proud and all your co-workers will say things like, “I can’t even drive 26 miles!”

Wear that medal proudly

Yes, you earned that medal. Wear it all day. Bring it to work. Post a photo on Instagram (#MedalMonday)! You earned the right!

Review and recap

Whether or not you’re a blogger, recapping your experience will not only let you enjoy your success all over again, it will help you figure out your mistakes and what you can do to improve things for your next marathon. Because the odds say there will be a next marathon.

Final Tip

Hire a coach

When you hire a coach, you place most of the thinking in their hands. Your coach will create your plan, make sure that you’re ready to start training, keep an eye out for potential injury, ensure that you take your recovery as needed, and much more. You will just have to do the work! Learn more about Coach Debbie Runs coaching!

Okay, so if you took the time to count, you know that there are actually about 30 tips. But you have to admit that 26. 2 tips sounds better!

And Now It’s Time for the Runners’ Roundup!

Weekly Linkups

My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!

Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco

- Running tips, workouts, plant based recipes for a healthy life - Coach Debbie Runs

The Art (and some science) of the Marathon Taper

Some athletes will say that the marathon taper is the most challenging part of training. Your body has adapted to the stress that you have been piling on week after week, so a hard workout or a long run doesn’t even faze you. But cutting back your mileage? Slowing down? Actually resting? That might be just a little scary.

Part of the challenge really is physical. As your race approaches, you may feel a normal amount of anxiety about your ability and your readiness. How would you normally handle stress? By going for a run, of course, an outlet that is temporarily limited or cut off for you.

It is probably the mental aspect of the marathon taper than can really get to you though. After training so hard for so long, it is hard not to feel like you might be losing your edge as you cut back your mileage and intensity. Many runners make the mistake of running too fast or too long because they either feel they might be losing fitness or because their legs feel so good, they let themselves go with the flow.

The point of tapering, of course, is to allow your body the time to rest and repair after all of that hard training. With a proper taper, which includes an appropriate nutrition plan, you will arrive at the start of your marathon well-fueled, fully hydrated, and with fresh legs, ready to follow your race day plan and achieve your marathon goals. Here is a week by week plan to get you there.

Marathon Taper Three Weeks Out

While some experts have differing opinions, there is a general consensus that you should cut your mileage back to about 80-90% when you are three weeks away from your marathon.

Obviously, this is all relative to your total mileage during your training. If you’ve been running high mileage, 100 miles a week or more, the first week of your marathon taper may still total 80 to 90 miles.

On the other hand, if your mileage topped out at 50, you should plan to run about 40-45 miles during this week.

You should cut a few miles off of your long run this week too. Depending on the distance of your longest run, plan to cut about 10-20%. If you topped off at 20 miles, shorten your long run to about 16-18.

Intensity: At this point in training, all of your higher intensity runs should be targeted at your marathon. This is not the time for 400-meter intervals. Marathon pace tempo runs, with some faster intervals of half marathon pace are great for this week of the taper.

Nutrition: You don’t need to make many changes during this week of your marathon taper. Hopefully, throughout your training, you have been eating a diet rich in complex carbohydrates, lean proteins, and healthy fats.  Your focus for the last three weeks of your training will be to build glycogen stores, which will help to fuel you through your race. This will be accomplished by reducing total calories as you reduce your mileage, but keeping up a high carbohydrate intake.

Common Mistakes: Frequent mistakes during this period include cutting your mileage by too much, eating too many junk or “white” carbohydrates, or keeping the intensity too high. Remember, with the exception of one or two marathon/half marathon pace runs, all your other runs should be easy, moderate distance runs.

Marathon Taper Two Weeks Out

This week you should reduce your mileage to about 60-70% of your maximum. This is actually easier than the previous week because you will take a significant number of miles off of your long run, to about 50% of your peak distance. The rest of your runs should be trimmed accordingly.

Intensity: This week you will complete one moderate-intensity run at a reduced distance. This workout should again be marathon specific.  This is a great time to practice your marathon pace, with a little half marathon pace or slightly faster thrown in. Try to complete this workout toward the beginning of the week, so that you have at least 10 days until your marathon to recover.

Nutrition: This week, because your mileage is significantly less than at your peak, you should cut down on your calorie intake, while continuing to eat complex carbs. Protein and fats are still important, just make sure they are high quality, and that you reduce your portion sizes.

Common Mistakes: Eating too much, which can lead to a bloated feeling and possible weight gain. Running at too high of an intensity. Keep it slow and easy, with the exception of the one medium intensity workout.

 Marathon Taper One Week Out

The final week of the marathon taper may very well be the most difficult. Your body is rested and feeling strong, tempting you to run “just a little bit farther.” Your continued high carbohydrate diet is doing its job, topping off your glycogen stores in preparation for the race, but it also increases your fluid retention (which is also good) but may lead to a small weight gain.

This week you should reduce your mileage to about a third of your maximum (excluding marathon day). Your daily runs are short, and you can take an extra day off.  It’s a good idea to run a little the day before the marathon, just about one to three miles, to help blood flow in your legs and to help reduce tension.

Intensity: Try one short mid-level intensity during the week. After a short warm-up, run a couple of miles at marathon pace, then follow that up with a short cool down. This will reinforce your goal pace again. You can use this run as a dress rehearsal, wearing your race shoes and clothing, just to make sure everything fits and feels right.

Nutrition: With the reduced mileage you will want to cut down again on your calories, but continue the quality carbohydrate consumption. Don’t forget a little protein and fat, which are important, but the focus this week is really on the carbs. They will help you with hydration too, so make sure to drink plenty of liquid all week, and, as you get closer to race day, avoid alcohol and coffee consumption. They both promote dehydration, so if you do indulge, do so with moderation.

Common Mistakes: Too much intensity during your last few workouts. Eating too much or not eating quality food. Remember that a little weight gain is normal, and indicates that you have been eating and drinking enough. Your body will use the glycogen that you have stored, which in turn retains fluid which will keep you hydrated.

Follow these tips and you will arrive at the start line well rested, fueled, and adequately hydrated, and ready to run a successful marathon. For some race day rulesto get you through those 26.2 miles, check out this post.

Do you have any tips for the taper (marathon or shorter race)? Did you make any of the common mistakes during your taper?

And Now It’s Time for the Runners’ Roundup!

Weekly Linkups

My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!

Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco

- Running tips, workouts, plant based recipes for a healthy life - Coach Debbie Runs

Quite often, though, after finishing that hilly race, after killing those hills, you’ll find that your body aches, and may even have some slight injury, not due to the uphills, but because of all the running downhill.

8 Tips for Running Downhill

Running downhill is a lot more difficult than it might seem at first glance. It’s easy right, after the physical and cardiovascular challenge of running uphill? It should be a breeze!

But running downhill causes muscles to lengthen or make eccentric contractions, which can cause microscopic tears and generate more force than when running uphill or on flat surfaces. And running at top speed, which is easier on the downhills, causes your feet to hit the ground harder, which in turn causes the muscles, bones, and joints to endure more pounding.

What can a runner do to prevent or minimize these negative effects? Simple. Just add some downhill running to your training plan.

4 Benefits of Running Downhill

1. Running downhill will train your body to…run downhill.
2. Downhill running can improve leg turnover.
3. Downhill training can improve speed.
4. Running downhill will cause the microtears mentioned above in training, which will repair themselves stronger than before and prepare your body to handle the downhills during race situations.

While running downhill can be incorporated into your training at all times, it is especially important if you are planning a hilly race or one which has extended downhill sections.

Tips for Running Downhill

1. When you first get started, run on softer surfaces such as grass or trails. You can move to the road after a few training sessions.
2. Don’t practice on too steep of a hill. Look for a hill that has no more than an 8% drop (and start out even less than that, about 3-4%). Anything steeper can cause excessive impact and increase the risk of injury.
3. Focus on your form. Don’t overstride. Instead, shorten your stride and increase your cadence, focusing on your turnover.
4. Land mid-foot. Resist the urge to either lean back or slow down. You will have a slight forward lean from the ankles, but keep your core engaged and your posture aligned.
5. Once or twice a week is fine, but make sure to recover fully between each downhill session.
6. You can incorporate your downhill training with your uphill running or do it as a separate workout. Make sure that you can maintain proper form for both types of training.
7. Downhill training can be formatted as a hilly tempo run or broken into repeats. Here are three hill workouts that you can use if you choose to combine the two types of workouts (the first two would be perfect to incorporate downhill running).
8. Reduce or eliminate your downhill training the last two to three weeks before your goal race. As with any type of intense training, your body needs time to rest and recover.

Do you train for the downhills?

And Now It’s Time for the Runners’ Roundup!

Weekly Linkups

My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!

Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco

- Running tips, workouts, plant based recipes for a healthy life - Coach Debbie Runs

IT Band Syndrome happens when the band becomes inflamed, which can result in moderate to severe hip or knee pain. It can be caused by repetitive activities including running, cycling, and even squatting with poor form. Mine seems to act up when I sit too much!

The IT band can also react to strength imbalances in the glutes and TFL. Who has these imbalances? Chances are you do (if you’re human).

The general rule for treatment is rest, ice, stretching and foam rolling, which can be painful, but that’s what we expect right? The problem is that the IT band is not a muscle, it is a tendon. Not only that, a nerve runs through it, which, already inflamed, can become more so when you roll directly on the band.

Foam rolling also compresses the IT band into the vastus lateralis, a member of the quadriceps group, and can actually serve to “stick” them more together, instead of releasing them, which is the goal to begin with.

What You Should Do for IT Band Syndrome

So what is a runner to do when they are suffering from IT Band Syndrome? Well, instead of foam rolling directly on the inflamed IT band and potentially causing more pain, it’s time to take a two-pronged approach of activating and strengthening the glutes, and stretching and foam rolling the muscles around it.

In the video below, I demonstrate a foam rolling routine for the hamstrings, quadriceps, and glutes, the muscles that surround the IT band.

Here are some resources for strengthening and stretching the glutes, quadriceps, and hamstrings, which can help you treat your IT Band Syndrome.

Improve Your Running by Activating Your Glutes

The Key to a Healthy Butt: 5 Tips for Strong Mobile Glutes

A New Look at Stretching: The Core Four

New Stretches to Increase Functional Flexibility: Hamstrings and Glutes

You can also subscribe to my YouTube page to get instant access to all my Body First Videos! 

Have you ever dealt with IT Band Syndrome? What helped relieve your pain?

Remember, I am not a doctor. If you are suffering from pain and inflammation in your IT band, you should see your own physician for correct diagnosis and treatment.

Tools Used in the Body First Videos

A few of you have asked about what tools I’m using in my videos. I use a variety of rollers, balls and other tools in my Body First Videos. While a regular foam roller and a tennis ball are certainly adequate, some special tools can offer a better option. Here are some of my favorites (affiliate links).

Intelliroll: This is the roller I’m using in the hip flexor video. I love that it is contoured to fit my body. The center cut-out allows me to roll my entire back and neck without compressing my vertebrae. Save 10% with the code COACHDEBBIE.

Trigger Point Grid: Also available in a 26 inch version. I love the multi-dimensional surface that helps you get into areas that you need to with differing angles and pressure.

Trigger Point Massage Ball: I really like this massage ball because it is small enough to get into certain tight areas, but it’s not as firm as a lacrosse ball.

Lacrosse Balls: That being said, lacrosse balls are great tools for self-myofascial release. They are firm and great for finding those trigger points. They’re pretty inexpensive too!

Double Lacrosse Ball : I bought this double hard rubber ball a few years back at the IDEA Convention expo. 

And Now It’s Time for the Runners’ Roundup

Weekly Linkups

My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!

Meatless Monday with Sarah and Deborah
Inspire Me Monday with Janet
Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, Laura, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco

- Running tips, workouts, plant based recipes for a healthy life - Coach Debbie Runs