preventing running injuries

I love running. I really really do. I can't believe I can truthfully say that! For the longest time I hated it, and while I haven't been able to come up with a magical formula that will turn a hater into a believer, I did attempt to provide a few ways to make yourself like running.

So here I am, a self proclaimed lover of running, and I did a silly thing called sign up for a marathon. It wasn't until I did my 20 mile run last weekend that I felt like I was really getting prepared. One thing I have been ultra paranoid about as I ramp up the mileage is preventing injuries.

Here are some tips:

1) Streeeeeetch. Taking a few minutes before and after runs can make a huge difference. If you're pressed for time like me, at least focus on your personal problem areas. Forward seated fold for hamstrings, pigeon pose for the IT band, and calf stretches are some common runner tight spots. Bonus points for doing yoga a couple days a week and, of course, the foam roller is your friend!


pigeon pose, for the IT band: photo from here

2) Ice. Even when nothing hurts. After my long Saturday morning runs, I'm icing all weekend on various parts that are sore or stiff. Shins, ankles, feet, anything! My coworkers are getting used to seeing ice packs strapped to my legs after my mid week runs. It's amazing how well this works! When I was thru hiking the Appalachian Trail, I "iced" my feet in springs and creeks each night and had ZERO feet issues, even though I was very aggressive with my mileage- covering 120 miles per week.

3) Are you taking it too fast? Doing too much too fast is pretty much the most common way to getting an injury. Plan out your weekly mileage to make sure you're not increasing more than your body is ready for. A good rule of thumb is the 10% rule: Never increase your mileage or intensity by more than 10% per week. Maybe you've been running 10 miles per week and want to increase- the next week, just try 11. If that's fine, the next week try 12. It seems really slow, but your body will thank you for it. I'm finding with my marathon training that I'm having to actually reduce the number of days I run. Normally, I run 2-3 times during the week, and then a long Saturday run of 13-15 miles. My weekly total is between 32-38 miles. For marathon training, my long runs are much higher, between 16-20. In order to keep my legs happy, I'm running twice mid week, plus my long Saturday run, making my weekly mileage total between 36-40. My weekly mileage is just a tad higher, so increasing my fitness level, but not over training and hurting myself. If you do find that you're having some pain...

4) Take off when you need it. Nothing makes me crankier than taking unplanned days off of running. Switching up your workouts with cycling, weight training, or classes at the gym can ease up your achey runner joints.  If you're injured more than just what a few days will heal, maybe an extended break is needed.

5) Evaluate shoes or gait. If all of the above isn't working, maybe you need a different or better pair of running shoes. A good running store will have experienced employees who will put you on their in-store treadmill to evaluate your running style and match you to a good shoe. Or, maybe you have issues with your form that's causing you trouble.



Brooks PureConnect 2: image from here

Of course, any prolonged pain or discomfort should be addressed by your doctor. But hopefully, by following these steps you can avoid injury and run with happy legs and feet!

the previously undiscovered wonderful world of cabbage

So there's this awesome inexpensive grocery store near us, Aldi. It's very... minimalistic. To cut expenses, they don't have bags- you have to bring your own or use extra boxes they have. You put in a quarter to get you cart, and you get it back when you put the cart back in the corral, so they don't hire people to collect the carts or have to pay to replace as many stolen carts. They don't do fancy displays or carry most name brands. They also don't accept coupons, but their regular and sale prices are so good it's still less money for some items than couponing at other stores.

A few weeks ago I was going for my usual produce run: celery for 79 cents, carrots for 69 cents, caulifower for a dollar, avodacos for 69 cents, etc. (Did I say how much I love Aldi?)

Not sure how I mixed this up, but I accidentally grabbed a head of cauliflower and a head of green cabbage instead of two heads of cauliflower. What was I going to do with cabbage? Cole slaw? Cabbage was something I'd always passed by in the produce aisle.

image from here

So, of course, I turned to Google. Barfoot Contessa is pretty legit, so I decided I'd follow this recipe. Dice finely (like you if you were making cole slaw), throw in a skillet with a drizzle of olive oil and season generously with salt and pepper. Seems easy enough....

WHY DID NO ONE TELL ME HOW AMAZING CABBAGE IS. Seriously guys, it's now one of the have-to-have-in-the-fridge-at-all-times veggies. Raw, sauted, whatever. Hm, I've only got carrots and broccoli for my salad... put some cabbage in it! I'm making soup and looking for stuff to throw in.... put some cabbage in it! Quinoa stir fry? Put some cabbage in it! I feel like I've been deceived, going all this time not knowing there is a staple veggie I've been missing.

This also makes me think- what other produce items am I living without? Please let me in on your secrets and give me some more that I can incorporate into my repetoire.

body image and thru hiking the Appalachian Trail

My friend Dana runs a wonderful collaborative blog discussing body image, eating disorders, personal stories, and more. A while back we were talking about my Appalachian Trail thru hike and she invited me to share on her blog.

I had a really hard time putting all my thoughts into words and really, this only covers a fraction of what I could cover about body image if I were a more prolific writer. But it will have to do for now.

Check it out: emBody: Thru Hiking the Appalachian Trail

the dreadmill

Does anyone want to tell me how it is that I can run 17 miles on Saturday and feel great and motivated the whole time, but three days later be on a treadmill and struggle to make myself run 3?

"Ultimate Runner's Guide" Infographic

From here.

beginner's guide to losing weight: making good choices at the office

beginner's guide to losing weight: cardio equipment at the gym here
beginner's guide to losing weight: food journals here

The sedentary life of working at an office makes losing/maintaining weight a challenge.  Not only are you sitting and not burning extra calories all day, but the ease of getting unhealthy fast food and high calorie snacks can counteract your efforts during the rest of the day.

I have worked at only a couple office in my short time in the working world, but have some tips that work well for me.

1. Plan your food each day. Each time I pack my lunch, I plan out what each specific item is for- morning snack, lunch, afternoon snack, etc.  It's easy to count calories (if that's your thing) and know exactly what I'm eating when it's planned out before I even get to the office.

2. Bring your own lunch and snacks.  Many of my coworkers order in food every day.  Not only is this terribly expensive, but it takes away so much control of what is in your food! While it is possible to order healthy choices in fast casual food, more than likely the portions are too large and the food is saturated in oil and salt.  If you're bored with the food that you bring, get some food that you reserve just for lunches.  String cheese, granola bars, hummus, greek yogurt, etc.

3. Just say NO to peer pressure! My office always smells soo good when the delivery man shows up with takeout.  It can be tempting to join in with the order or take their offer to eat that last slice of pizza, but strengthening your will power will be better in the end.  Sometimes it can be awkward when everyone saying "Are you sure you don't want any?". Actually saying the words out loud, "No thanks, I brought my own lunch today." or "Thanks, but I'm actually really full right now" makes you believe yourself even more. Try it!

Other places I have worked have had candy bowls everywhere, which I find to be little death traps.  I ended up telling myself I could have one or two of my favorites some days, and really enjoying that one or two pieces. Other days I didn't let myself start at all.  With that said...

4. Make indulgences wisely. It's no fun to never have any treats.  But rather than go gung-ho and order the heaviest thing on the menu, look up the nutrition information beforehand.  I had an internship one summer that catered lunch every Tuesday.  By always looking up the nutrition info before placing my order, I was able to look forward to my Tuesday lunch without feeling like I would spoil my day.  If options are more limited and there are only somewhat healthy options, see if you can request substitutions- grilled with no oil, hold the sauce, or dressing on the side. 

5. Budget in your workout time. Maybe for you it's hard to make yourself go to the gym at the end of the day when all you want to do is have some down time. Get in the habit of going before work to get a jump on the rest of your day.  Don't have time before or after? Go for a brisk walk on your lunch break. I use this as a time to catch up with my mom while I walk and get myself moving a little during my otherwise sedentary day.

Stay tuned for the next installment, Cooking & Baking Tips!

veggies, vitamins, and a plug for spinach

Another neato infographic, brought to you by LifeHacker.
(Sadly, my favorite vegetable is not included! Feel free to add butternut squash in the A, B6, and C wedges.)

(click to enlarge)

I always knew that spinach was awesome, but check this out- it's in all but one of the categories that include vegetables. Bring on the greens!