Going to Run on Your Next Trip? Do This Before You Go.

We’ve just finished an incredible trip abroad. Actually, as I write this, we are high above the Atlantic Ocean; between Iceland and Greenland according to the map on the screen in front of me.

This trip we’ve been on, to Reykjavik, Amsterdam and Copenhagen, is one we’ve wanted to take for years. It’s a bit sad to see it coming to an end and know that we’ll both be back at our desks tomorrow rather than exploring cobblestone streets and palaces. But, that’s life and what we have to do to go on more trips in the future. Right?

Our trip wasn’t necessarily an adventure vacation - we spent most of our time in cities, not on mountains - but it went without saying that we were going to run as many times as we could because that’s one of our favorite ways to explore new places.

We ran five times: three mornings in Amsterdam and twice in Copenhagen, and covered 26 miles. Of course, we covered countless more miles walking around. On several occasions, my Fitbit reached more than 35,000 steps at the end of the day.

We enjoyed all of our runs and felt that they helped us get to know the cities better. Let’s face it though, adding running gear to your suitcase does require space and weight, so it’s important to make it worth it.

In my opinion, it really comes down to one thing: Do the prep work.

Much like planning for any long run or training, taking time to prepare and plan will increase your enjoyment of running on vacation. 

Seek out recommendations for where to run from the running community. I received great tips from friends who have run in the cities before, and also found a few blog posts through Google searches. This helped me narrow down where we should go - and all of our runs took us to, or through, parks. Local running groups are great sources of information and even company if you are looking to join in on a group run or don’t want to run alone. Some cities also have running tours where you can, well, get a tour of the city from a local while you go for a run. (We did this in Montreal years ago and it was fantastic.)

You’ll need to the right gear, but not too much. Think about what you’ll need and check the weather forecast, but be prepared for anything if you’re going to a city or country known for erratic weather patterns. If you can, cut down on the impact on your suitcase by packing fewer outfits than the number of runs you plan to do, and plan to do some wash while you’re away. We stayed at an AirBnB in Amsterdam which we chose in part because it had a washer and dryer, so we were able to do laundry part way through our trip. While I personally think the AirBnB fees are getting a bit out of control, this one wasn’t bad and the ability to do laundry clinched it for us. I strongly recommend taking something to carry water (we saw very few drinking fountains on our trip) and even a lightweight hydration pack without the bladder if you want to do some exploring (or brunching) after your run but before you head back to the hotel. Also good for carrying bulky keys and a map, in case you don’t have cell phone service. (But take that phone for photos!) 

Back to parks for a moment. I highly recommend incorporating parks into your route, especially if you’re visiting a city. They tend to offer safe running routes that don’t require frequent stops for traffic lights, not to mention green space helps us relax.

While you’re out on the run, be open to turning down a street that looks interesting and don’t forget to look around you. While you might be training for a race or want to get in a specific distance, you’re in a new place. Look around you and take it all in. Don’t let it all go by in a blur.

Finally, remember to stretch when you’re done. It's an easy thing to forget when you're ready coffee and a delicious brunch, but you'll be happy you took the time to do it in the long run.

It's really fairly simple. Make the commitment. Plan ahead. Explore. Have fun.

Do you run when you travel? Why or why not?

Thoughts from a First Time Ragnar Runner

More than 48 hours after we crossed the finish line and I'm still recovering from Ragnar Colorado. And maybe feeling a bit of withdrawal.

If you're not familiar, here's a quick rundown of how it works: teams of 12 (or 6) people run 200-ish miles over two days. Teams of 12 - like ours - divide into two vans of 6 runners and everyone runs 3 legs of varying distances, covering anywhere from 10 to 20 miles.

It was a crazy experience from start to finish, and one thing is for certain, I was part of an incredible team that showed amazing grit, fortitude, and spirit. Each one of us brought something unique and important to the team, including the ability to roll with the punches! In fact, if I could change one thing about the relay, I'd want more time for the entire team to be together.

I'm thankful for Amanda, who brought us all together, and the rest of team Just Here for the Food - Aimee, Charlie, Danielle, Tara, Sarah, Heather, Ellen, Gretchen, Heather and Sara. 

The story is too ridiculous to recount in detail, but the long short of it is that Hertz won't be seeing any of the 12 of us soon, we loved our Airbnb host, Van 2 became masters of packing, unpacking, and moving our gear from place to place, and I started my first leg of the race not knowing if there'd be a van at the top of Vail Pass when I got there. Thankfully, van number 2 for Van 2 did show up and managed to make it through the rest of the weekend without a problem.

This was not an easy race. It tests you in countless ways, and I don't regret a minute of it. I covered just under 15 miles - including 8 in the middle of the night - and climbed over 1,300 feet. We lived off snacks, slept on a gym floor, and eventually gave up on trying to do any math. I'm proud of myself for getting out of my comfort zone and taking this on.

In the end, we finished 2nd in the Women's Open Division (although they currently have us listed as 11th in the Men's Division) and 18th overall. Not too bad for a team that literally encouraged each other to enjoy the runs and stop to take photos along the way!

Coming off my first Ragnar, here are my top tips for any of you planning to run your first overnight relay:

1. Go into it with an open mind. If you're not there to win, don't take it too seriously. Learn from your teammates, lean on each other, be ready to be a little bit vulnerable and try not to let things get to you. That said, if you know you need your space (which is at a minimum), download a playlist or podcast before the race, take your headphones and and zone out for a bit between runs. Your teammates will understand. There's no way to really know what a relay will be like, so be ready - or open to - anything!

2. Be ready to go with the flow. Things are going to go wrong. Your van could breakdown. Directions could be questionable. The weather might not be ordeal. You might meet every port-a-potty along the way. That's part of what makes a relay experience unique. It's not supposed to be easy, but if you can go with the flow and problem solve like a boss, you'll enjoy it a whole lot more.

3. Don't expect to sleep, but if you get a chance to sleep on a gym floor, take it. The one hour of sleep I got smashed between people on a gym mat in a middle school in Basalt was heavenly and gave me the energy I needed to power through to the end! Don't skip an opportunity to recharge.

4. Do your homework & a few training runs. No matter what, you're going to be faced with surprises along the way, but take some time ahead of the relay to read about your legs (will you be climbing for 5 miles, running in the dark or on trails?) and get some miles under your feet. It'll still be hard, but it'll help.

5. Have fun & enjoy the views! Take time to take it all in. Enjoy your time with your teammates. Focus on the beautiful views. Laugh off the craziness. Celebrate each finish and all that you've accomplished!

One last thing. I'd like to recognize all the amazing people we met along the way. Starting with Lindsay, our Airbnb host, and Tyler from the towing company, to all of the fantastic volunteers who spent hours in the hot sun or stayed up all night to support us, the police officers keeping everyone safe, the volunteers at the exchanges who opened community doors for us to sleep, rest and clean up, and other runners who kept our spirits high and pushed us to keep going.

Have you run an overnight relay? I'd love to hear your top tips. 

Are you thinking about running a relay but have questions? I'd love to help!

Final Form Check

Since the start of the year, I've been working with Casey at Therapydia Denver. He's analyzed my running form, given me enough exercises to keep me busy, had me run keeping time with a metronome, and forced me out of my comfort zone. And I am extremely grateful for all of it.

I’ve posted about our sessions a few times - here, here, and here (if you want to catch up). After a few years dealing with a recurring and nagging shin situation - which, full disclosure, is not completely gone but is dissipating - and knowing that my natural running posture is extremely inefficient, when Therapydia offered a run assessment and a handful of follow-up sessions in return for sharing the experience, I couldn’t turn it down.

After my sessions with Casey, my form is more efficient and I’m running a bit faster. When he first watched me run and we looked at the video during the assessment, I almost wanted to hide. As he described it, I was actually leaning back a little. And clearly, backwards is not where a runner wants to go. 

Check out these before and after photos. I'm not falling forward (even though that's how I felt when I started trying this!), but there is a difference in both my upper body posture and my leg drive.

 

I still have to work on building strength in my glutes, but that does take time and it has gotten better, as you can see in the before and after photos below. For a lot of us runners, the last thing we want to spend time on is strength work, but it's incredibly important. And not just when we're in PT, but for forever and a day!

What I hadn’t expected was that by leaning forward, I’m also running a tad bit faster; it's harder to slow down and run at an easy pace. Which can make my sluggish runs feel even more difficult.

One time this didn't bother me was when I ran the Tenacious Ten 10M in Seattle in April and finished with a much faster time than I expected. Although, running at sea level also likely played a role in that finish time.

I’ve enjoyed working with Casey, and it’s been great to see improvements along the way and have a solid plan moving forward (aka: stick with the exercises!). When I told him I had registered for a 10 mile race he was fully supportive and confident that I could do it, which definitely helped me feel more confident in my decision to go after my longest race in years. And it turned out great!

There are 11 clinics around the country and based on my experience - and the feedback of my two friends who’ve now also visited Therapydia - I absolutely recommend them if you’re feeling a little twinge, need help coming back from an injury or just want to get your running form analyzed.

Thanks for coming along with me on this journey. I'd love to hear about yours or answer any questions you have about the experience! Happy running, friends!

This post is sponsored by Therapydia. All opinions are my own.

Form Check, Part 3

It's time for another check in!

I've been working on my running form since the start of the year with the help of a Physical Therapist, Casey, from Therapydia Denver, (full transparency: this is part of a series of blog posts sponsored by Therpydia) with the goal of becoming a more efficient, and less injury-prone running. What this means in real life, is that I'll be able to run more and hurt less!

What all of us runners want, right?

Over the last several weeks I've focused on exercises and relaxed running. I still have work to do, since it's never really over, but watching the video during my last session it was clear I'm making good improvements. 

Each session at Therapydia begins with a warm-up, followed by a run on the treadmill while Casey captures video to get a closer (and slower) look at my gait, and then we go through a series of exercises, typically a mix of old and new.

The mix of exercises to build core, glute, and hamstring muscles coupled with retraining my mind and body to run more relaxed, is how I'm really going to improve my form.

I have two groups of exercises to do, three times a week each: floor and standing. Depending on the day and how much time I have at home or at the gym to get them done, I may just do one group or I'll do both. If I'm being real, it also depends on how much energy I have.

Standing exercises

• Monster walks with a band around ankles
• Speed skaters with a band around ankles (make it tougher standing on a balance/cushy mat so it's not so stable)
• Single leg dead lifts with a kettlebell (if you're new to these, try the first few days without any weights, or very light ones and don't worry about reaching the ground, keep your hips parallel to the ground and back straight)

Floor exercises

• Hamstring curls with a exercise ball and band just above knees (or not)
• Bridges on a Bosu and band just above knees (to make it a bit harder: "march" by lifting one foot up - leg straight out, then the other)
• Side plank/clamshell combo with or without the band just above knees
• Alternating planks - alternate between standard forearm plank and side planks
• Kneeling band push is a bit awkward, so the photo below helps illustrate it. Tie a knot at the end of a band and secure it in a door, the pull it taught and kneel on the knee closest the door. Push the band forward so arms are straight, then pull it close to the body, and repeat. This core exercise requires some good balance.

These exercises along with some drills on the treadmill and stretching have been my routine. Oh, and a nice 30-minute yoga break we've been doing at work once a week, courtesy of a colleague who is also a yoga teacher. I cannot say enough good things about the ability to take 30 minutes out of our fast-paced, busy weeks to stretch and clear our heads.  

I have another session coming up soon where we'll do another check of my running form, see if these exercises are actually turning into something, and maybe I'll get more to add to the routine. I feel like things are improving and with my sights set on a race now, that provides extra motivation to keep doing the work. 

If you're looking for the other posts in this series, you can catch up here:

• Getting Started on the Right Foot
• Becoming a Stronger Runner, Part 2

What is one of your favorite exercises that keeps you running strong?

This post is sponsored by Therapydia. All opinions are my own.

Five Ways to an Excellent Year of Running

While we're well into February, the year is still fresh and I've been thinking about how I want to shape my running in 2018. Perhaps it's because I'm still getting my feet under me after my back injury last year, but looking ahead, I want to take advantage of the fresh opportunities that come with another trip around the sun.

I think it all boils down to five things that should make for better and stronger running on a personal level, but also considers the running community beyond myself. Because, really, getting the most out of running means being part of this great community that exists.

So here it goes, the five things that will make for a great year of running:

1. SET A GOAL & GO AFTER IT. Pick a new distance. Work on your form. Rest with purpose. Become a trail runner. Go after that PR. Qualify for Boston. Do more cross training. Strengthen your core. Whatever it is (and there might be more than one), pick a goal and go after it. 

2. TAKE CARE OF YOURSELF. Just as important as getting miles on our feet, is getting rest, eating well, rehabbing, and strength training. We all know it's true. Get off the couch and put your legs up the wall or roll out while you're watching Netflix. Skipping lunch probably won't help much when we lace up our running shoes. And, as I've learned, a strong core and glutes are key for efficient running and good form. 

3. EXPLORE. It's so easy for us to fall into a routine - the same workouts with the same routes, week in and week out. But one of the best things about running is the ability to explore new places, and become completely immersed in our surroundings. Without car windows between us and nature. Make a point to try a new route at least once a month. See something new.

4. COWBELL LIKE A PRO. We love races with great crowd support, but be honest, how often are you on the curb cheering and supporting other runners? Make a point to pick a race or two - even if you don't know anyone running it - and go cheer for the runners. Being cheered on by a complete stranger at just the right time can be the perfect boost when a race gets hard, so pass it on - be the person who cheers for others when they need it most.

5. VOLUNTEER. Another excellent way to give back to the community that often gets overlooked in our busy lives. Every race we run requires a lot of support, and race directors need volunteers. Pick a local race, big or small, and sign up. Then show up. Better yet, get your best running friends together and volunteer as a group. Trust me, runners are the best volunteers. You'll have a ton of fun and leave feeling good about how you spent your morning. 

What are your goals? How are you making this a great year for your running?

Becoming a Stronger Runner, Part 2

This is the second in a series of posts sharing my experience working with Therapydia Denver, as we fix my running form. If you want to know how this started, I suggest you check out this post.

After a few weeks of shuffling on the treadmill at the gym, monster walking through our kitchen, and reminding myself to relax (my feet) while I run, I was back at Therapydia for another session with Casey.

Coming straight from a long day at work, I spent a few minutes on the treadmill to get my legs moving and warm up a bit. Since the point of these sessions is to improve my running form, it's important to see if I've made any progress from visit to visit, so that was first on the agenda.

Casey took some videos as I ran on the treadmill from the same angles as the first time so we could see if anything improved. Running forms don't typically change overnight, so I fully expect that this process to take a while, but I do hope to see a bit of improvement with each session.

I was pleasantly surprised to see that the new video (below right) next to the original, showed some improvement! I'm leaning forward more and while both feet are hitting the ground at a better angle, my left foot is looking better than the right.

You can see by the green lines below that my left leg was stretching out farther during the first session than this time. The more out stretched the leg, the more likely the heel is going to take the brunt of the landing. Improvement!

My hips are still dropping, which is the sign of weak glutes, but that's going to take a lot of time (and monster walks) to see a real difference, so he wasn't surprised to see this and encouraged me not to get discouraged.

This is definitely a process that requires dedication and patience. Even with all the great help, direction and exercises that I'm getting from Casey at Therapydia, I'm the only one who can actually do the work. If I don't do it, nothing will change.

I've learned I need to do my exercises at the gym or just after I get home each morning because I'm usually so mentally exhausted after work that the last thing I want to do is my exercises. Even spending 5 minutes rolling out before bed it tough enough.

After the treadmill test, I was given a few more exercises to work on. This week: core.

The first exercise he gave me works the deep core muscles, the transverse abdominus. It's not like a plank where you can tell without much trouble if you're doing it correctly or not. This one is pretty subtle so it took a few tries to get it right, and then I had to do it a few more times to try and ingrain how it felt in my memory so I could do it at home on my own.

The other exercise for the week was the standard bridge - with two feet on the floor and also lifting one foot off - with an exercise band just above my knees to provide resistance. There's a reason why some exercises are so common, because they work. The bridge is one of them - great for strengthening abs, low back and glutes.

Like monster walks, I've done bridges for years, but it's a good reminder that I need to do them regularly. In fact, Casey instructed me to do these exercises - along with the ones from the first session - three days a week, advising against doing them just before a long or hard run.

Beyond the exercises and keeping my feet relaxed while I run, he also gave me a cadence goal - 170 steps per minute. With a quicker cadence I'll keep my strides shorter and in turn, should land more mid-foot. The trouble I'm still having with this though is running a faster cadence without running faster, because my legs and lungs can't keep up with it for long.

For this, Casey recommended breaking down each mile. Start by running the faster cadence for a quarter mile, then back to my regular cadence for the rest; over time skewing more of the mile towards 170 steps for minute. This is what I've spent the least amount of time on, but I'll get there.

More work is ahead. I have another session this week so stayed tuned for more about how this is going. I'm curious, if you've successfully increased your cadence, what's the secret?

This post is sponsored by Therapydia. All opinions are my own.

Getting Started on the Right Foot

You may know that the last few months of 2017 were not great running months for me. In fact, I wasn’t running at all. First, another shin/calf “injury” popped up that made running uncomfortable, then a random and very painful back injury took me out completely. While frequent visits to my chiropractor and acupuncturist, and rest, got me back to running, I knew that for sustained health, I needed to fix the underlying problem: my running form.

Recently, I’ve been lucky enough to partner with Therapydia Denver to do just that. Never heard of them? Therapydia is a national network of physical therapy clinics, but they actually do a lot more than just physical therapy.

Over the next few months I’ll be posting about my experience working with Therapydia Denver to fix my running form and (hopefully) stave off more injuries. Since the goal is to keeping running as long as I can.

We'll start with my first session, the Run Assessment:

I met with Casey McNitt, the clinic director, for my run assessment. It's an hour long session that starts off like most first sessions with a PT or other medical practitioner - I shared my medical history, experience with running, goals, and the issues I'd recently been dealing with. If you know me, you know that'll take a while. Thankfully, he wasn't deterred. 

His goal is to help me be the best runner I can be, by identifying issues with my running form and determining a plan to get me on the right path. 

After talking through my history, we went to the treadmill. I warmed up for a few minutes walking at a brisk pace before I was instructed to bump up the pace a bit to a comfortable run. While running, he took videos of my form, from the back and side, then focused on my feet.

We then looked at the videos together and he walked me through what he saw. And what we saw, wasn't pretty.

From the Back

• The video showed - and you can see in the screenshots below - that I need to strengthen my glutes. Rather than staying even, my hips drop with each foot fall. As Casey explained, the right hip drop shows weakness in my left side gluteus medius. To compensate, I lean left with my upper body. While it takes the load off my weak glute, it can create other problems with my hips, low back, neck and more. 
• My arms swing front to back in a straight line, rather than crossing over my body. Did you know they were supposed to? I guess I didn't. By crossing in front, your core has to do more work, taking the pressure off your lower body a little. 

From the Side

• I run straight up, almost leaning backward. I think this is a holdover from my years in dance and marching band. Good for marching band, not good for running. Alternatively, by leaning forward, I can naturally propel myself forward and it'll help address how my feet land, because...
• I am a heel striker. A quiet one, but a heel striker nonetheless. The way my heel hits, all the force is going straight up the chain, which is also likely playing a big role in my injuries. 

After looking at these videos and breaking it all down, Casey put me to work. Back on the treadmill, he had me shuffle with a fast walk to get the feeling of my full foot hitting the ground. Then, leaning forward (so far that it felt like I was going to go head over heels), pick up the pace.

Immediately, we saw a little improvement. See how I'm leaning a bit forward in the image below and a bit more of my left foot is hitting the treadmill? It's not a huge difference, but it was a good start. (And isn't it so cool to be able to see the improvements in video?!)

Before wrapping up, we headed out to the gym where he showed me a few exercises to strengthen my glutes (hint: keep up those monster walks) and a drill to help me get the feeling of leaning forward and striking the floor with a flatter foot.

Since this first session, I've been incorporating the exercises into my workouts a few times a week and using the tips and drills. One thing Casey mentioned while watching a video of another runner with a similar issue, is that she kept her feet relaxed. That idea really stuck with me and has become a sort of mantra for me.

I'm excited to see how my running improves over the next sessions with Therapydia. If you found this post interesting, I hope you'll come back to hear how it goes!

This post is sponsored by Therapydia. All opinions are my own.

A New Sunday Morning

Hey there. It's been awhile. I've been missing my little spot on the interwebs but since my last post, life has been going by in a flash and I just haven't found time to find my way here until now. Instead my focus and energy has been elsewhere:

• Planning a big fundraising event for MSU's alumni club in Colorado
• Landing an exciting new job, starting said job, and taking on the gigantic learning curve that comes with it and will continue on for some time
• Planning BirdCamp Colorado with three amazing women, and hosting 50 more women at Snow Mountain Ranch up near Granby for an incredible weekend of running and sisterhood  

All of this has presented unique challenges that have left me a bit exhausted, but it has also been incredibly rewarding and exciting. Unfortunately though, there has been little time for anything else.

As life is starting to settle down a bit (maybe? hopefully?), I'm looking forward to a long weekend with my parents later this month to celebrate a big Birthday (not mine) in Nashville and getting back to some other things I love to do. 

However, there's one other thing I've been dealing with the last few months that has been nagging at me, and as much as I want to put it in the past, it's going to take a bit more time and patience. On this first day of October, a beautiful fall day perfect for running, I'm not running because of a leg injury. It's that kind of injury that hurts but doesn't force you to stop like a stress fracture does (thank goodness). I've been able to push through it in order to continue running, at very low mileage, but this past week my chiropractor put me in my place and I'm shutting it down for a bit. 

It's difficult when your typical Saturday and Sunday mornings start with fresh air, and a good heart-pumping run, then all of a sudden you're faced with figuring out what your mornings are now going to look like. I'm a real creature of habit but I can only handle so many days a week at the gym. 

I'm thankful that this morning, when I had to miss a Oiselle Volée Colorado meet up, a friend (and teammate) was there to meet me for coffee after her run and distract me with a cute toddler. So instead of running through the park this morning, I took a walk. Not quite the same, but for now, that's what I have to do. 

Take a deep breath. Slow it down. Focus on the moment and be happy that at least I can still get outside on a beautiful fall day. And think about all the running that's ahead once I can finally kick this thing.

Now it's time to figure out why I get these injuries, what I need to do to recover from this, and what needs to change so this doesn't happen again next year. 

Are you also struggling with an injury? Let me know and I'll send some love your way.

If you have recommendations for Nashville - like cool neighborhoods to explore - please share!

How to Make Your First Race a Great Race

My first race of 2017 is coming up in less than two weeks and while this is definitely not my first ever race, a lot of New Years resolutions were made at the start of the month to get in shape, start running, and run a race. There are so many reasons to make this commitment in 2017, and I'm cheering for you all the way if you did!

So as someone who has run too many races to count over the past decade (and lord, I do not want to know how much money I've spent on them!), I thought I might share a thing or two about how to have a great race day. Sure, there are a lot of things out of our control - like the weather - but there are a few things we can do to help make the experience a great one.

Plan Ahead. Sign up for the race with plenty of time to train, psych yourself up, and maybe enlist someone to join you. Don't wait till the last minute to look at the details - where the start line is, what time the race starts, what the course is like, when/where to pick up your bib, where to park. If family or friends are coming to cheer for you, take a look at the map and plan in advance where they'll spectate from. I can't stress enough how much easier your race morning will be if you take these simple - but often overlooked - steps.

Do a dress rehearsal. Pick a training run a few weeks in advance and wear what you're going to wear on race day. Chafing during a race does not make for a good experience. And if you're jumping in the deep end and picked a longer race for your first, be sure to test out your fuel to make sure it doesn't disagree with your stomach! The fewer pit stops on course, the better. Doing this a few weeks in advance will give you time to make adjustments and try again if you need to. Also, if you're lucky you'll get a chance to train in the rain or snow. I say you're "lucky" because you never know what race day will throw at you and if the weather isn't perfect, you'll feel much more prepared if you already have a rainy run under your belt.

Set a Goal. And then another. There is nothing wrong with setting an ambitious goal for your first race. In fact, that's awesome! But it's good to have a B Goal in your pocket because there are a lot of things out of your control on race day, including how your legs are going to feel. Having a B Goal can keep you from feeling discouraged after your first race and push you to keep going after that original goal. Remember, it's your first!

Approach it as "Race Week." Don't let race day be an island on itself in your life. You'll set yourself up for a great race day if you're preparing for it all week. Eat well. Stay hydrated.  Don't overdue it on the miles. Stretch each day and put your legs up the wall. Get lots of sleep. It's common for even the most experienced runner to have trouble sleeping the night before a race, but the sleep before the sleep before the race, is the most important. The day before, lay everything out that you'll need the next morning so it's all there when you need it.

Stay positive and have fun! It's all about the attitude. You might be nervous the morning of, and that's okay. Finding a place to park, dealing with the porta-potty line, and waiting around for the gun to go off can be a bit nerve wracking. Don't let little things get to you and don't put too much pressure on yourself. Instead, go with the flow and talk with other runners. Do your warm-up, breathe deep, get your music going (if that's your thing) and go for it! Enjoy the cheering spectators, the view, and the awesome thing you're accomplishing.

Celebrate. You've done something awesome for yourself. No matter what distance you traveled or how long it took you, you did it and that is something worth celebrating. Be proud!

Do you have any favorite race day tips to share with newbies? * What races are on your calendar for 2017?

Holiday Packing Tips for Runners

A lot of us will be packing up and traveling this week for the holidays. I recently read an article listing the 10 things not to pack when you go on a trip and about halfway down the list was "workout clothes." I get it, there are probably people out there who pack workout gear thinking vacation is the perfect time to start a workout routine, but these aren't our type of people.

Approximately half the space in my suitcase is devoted to running gear when I travel. You get me, right?

Like many other things however, running and packing to go running tends to be a bit more complicated when traveling for the holidays. Winter weather is likely to require more gear than during other times of the year and running shoes, watches, and sweat wicking clothes compete for space with holiday gifts, winter boots, and big wool sweaters.

Here are a few of my holiday packing tips for those of us who will be running this week away from home:

1. Double duty. A lot of running clothes are nice enough to wear out to coffee with friends or when visiting family. So wear them for holiday activities one day and the next for your run. You're just going to get sweaty anyway, so does it really matter if you wore for a few hours already? 

2. If you're staying with family and can use their laundry machine, take advantage. This way you only need to pack enough gear to wear for a portion of the days you'll be gone since you can wear, wash, and wear again! 

3. And to that point, if your host has it, don't take it. If you usually roll out after your run (which you should do), ask your host if they have a foam roller or even a tennis ball or softball, which I find work well as a replacement. You can also spend a few minutes with your legs up the wall after your run to help with recovery too. You'll save major room in your luggage and still keep your legs fresh!

4. Use a bag to corral your hats, mittens, buffs and other gear. A spike bag or even a plastic shopping bag will do and it'll save you time when you're trying to get out the door and get your miles in before the rest of your family wakes up. Everything will be in one place, easy to find.

5. Don't forget to check the weather forecast before you leave and think about what it really means where you're going. The dry atmosphere and intense sun in Colorado means 30 degrees here feels very different from 30 degrees in Michigan where the sun rarely comes out between December and April. Having the right gear means you'll be more likely to get out there. 

6. Be sure to take one day's worth of gear and your shoes in your carry-on just in case your luggage ends up in a different city. Especially important if you're on a run streak like me and don't want the airline to dictate when it ends.

7. And of course, take snacks with you! If you rely on Picky Bars or HoneyStinger waffles before or during a run, don't count on having time to find them when you're away from home. Pack what you're going to need. You'll have a little more room for gifts on your way home since you'll have eaten them because you went running!

Bonus tip: If you think the weather might keep you from running and you want to get that workout in, put Google to work and see what gyms are close to where you're staying. Find out in advance if they have drop-in rates and what the hours are so you aren't trying to figure it out at 9:30pm the night before you want to go. (From experience, I can say it's not very fun.)

I hope you enjoy the holidays, eat great food, laugh a lot, travel safely and find some time to run a few miles and reflect on all you have to be thankful for and all the amazing adventures ahead in 2017!

What are you most looking forward to over the holidays?

Tips to Keep Your Run Streak on Course

Day 30. I have run at least one mile a day for 30 days in a row. And I'll be out there again tomorrow.

Before this, I've never run more than 6 days in a row, and that wasn't all that long ago.

If you've known me for a while, you know I've had more stress fractures than I can keep track of, which scared me into a routine that only allowed for a few days of running each week. Thankfully it's been quite a few years now since my last and I've been feeling pretty good about how things are going (knock on wood), so earlier this fall I decided to test it out and run 6 days a week, or close to it.

Since that was going well, when the Runner's World holiday run streak popped up in my Twitter feed, I decided to give it a try. Adding just one more mile a week didn't seem like such a big deal and my schedule is a bit more flexible than usual right now, so this was the time to do it.

Since today is day 30, you can probably guess it's going pretty well and I'm enjoying the extra day of running. Running is my time to clear my head and soak in some energy from the warm Colorado sun and crisp air.

For me, I think what's helped is rolling out and stretching religiously to keep my legs feeling good, switching up my routes often and running with a friend.

Being a first-timer and looking ahead to holiday travel, I know I have to be strategic and plan ahead to make this work. And since we're half-way through #RWRunStreak, I decided to ask a few friends who are much more experienced at this than I am, for their tips and why they run every day.

Here's what they had to say:

After giving birth to her first baby in July, Lindsay is taking on this run streak as a way to get back into running and take care of herself. Lucky for me, we've been able to log some miles together these past few weeks, making the miles go by a bit faster. As a wife, new mom, and NFL reporter who spends many weekends on the road, fitting in a run each day can be tricky.

Mix it up. Running every day can get really stale if you travel the same route from your house every day. There is something nice about knowing that one-mile loop from your house when you need to squeeze it in early morning or at lunch or after work, but if you can, get out and explore. Try a new park or a new trail, it will help make the streak seem less monotonous. During my first two streaks, I ran through the NFL season/postseason. That included lots of travel, so I got to run in so many different cities from coast to coast (and the airport in Amsterdam!). Lots of business travelers might look for interesting restaurants or bars to visit while away from home. I look for cool running spots.

Listen to your body. Even if you have a good base, running every day, even if some days is just a mile, is a shock to your system. Expect to feel tired, heavy legs. Expect to feel some weird twinges and soreness and maybe some pain. But really pay attention to notice if something is just sore or if something is an injury coming on. Don't feel bad about dropping down to a mile for a couple of days to see if the pain goes away. I did not do this during my longest streak and kept running as pain got worse in my foot. I ended up with plantar and had to take some time completely off running. I kept going too long just for the sake of the streak and probably made it worse in the process.

Engage on social media. Find other streakers on Instagram or Twitter and use them as motivation. There will be days when you don't want to get out there, but if you check the #RWRunStreak hashtag and you see other people who have already run in the snow or the dark or pushing the double stroller, you'll be more likely to get out there and join them.  

Read more about Lindsay's run streak adventures in this Zelle article by our teammate Anica.

Jenna, an off-Broadway theater exec from Brooklyn, and the sweetest bad ass I know, is approaching the 3 year anniversary of her run streak. What started as a challenge to see if she could stick with something, has become her daily check-in with her body and her time to meditate. She knows that even on a tough day when it feels like nothing has gone right and she hasn't accomplished a thing, she has finished that mile. It's her ongoing commitment to have running in her life, even when life and other priorities take the spotlight.

Do it in the morning. Do. It. In. The. Morning. You never know where your day will take you, and even if you are fairly certain you will have time for a longer run later, get that single mile in during morning hours. You don't want to be painfully jogging 1600 meters at 11:30pm after Vietnamese dumplings and cocktails (been there...). The easiest way to do this is to make a mile route from your home and have that be your go-to that you can reliably run sans watch and GPS.

On days when you're only running the minimum mile, give yourself permission to fixate on something that's bothering you. Be it a work project or a social conflict or any other kind of stressor, allow yourself to give in to the negative thoughts just while you're running, and tell yourself you have to snap out of it at the end of the mile. More often than not, you'll end up either finding a solution to the problem, making a productive plan, or just venting out the negative energy. A single mile can be a productive time!

Photo Credit: Mindy Morain

A lawyer, mom to a most adorable Corgi, and 7-time marathoner, Mindy is on day 1,483 of her streak. Yes, you read that right. She's been going strong for more than 4 years. When you're celebrating New Years Eve, please toast to Mindy and her 1,500 day of running. I'm in complete awe of her dedication and commitment. Through a demanding work schedule, travel and training for races, she's become addicted to the streak.

Why she runs each day: "It's a guaranteed 10 minute daily self check-in"

What's most difficult about the streak: "Getting started, the longer I go, the easier it is"

Top tip: "Always run early" 

So there you have it. Tips from three great women and pros when it comes to run streaks, who I'm thankful to call my friends and teammates. Now, lace up your shoes and go for a run! (Just a mile is all it takes!)

Have your own favorite tips or reasons for run streaking? Share them with us!

How I Got Over My Fear of Running on Ice

Like many of you, we had our first snow of the season last week. While it's mostly gone now, it is snowing like crazy in the mountains and I know winter is not far off.

I feel there are basically two types of winter runners - the runners who retreat indoors to the treadmill or cross training till the spring thaw, and the ones that embrace the snow and cold like school kids on a snow day. For a long time I refused to run outside if temps went below 32 degrees unless it was for a race, but since moving to Colorado I've learned to love running in the winter. There's something so calming about it and I now see it as a challenge!

The only aspect of winter running that I continued to struggle with was actually running on snow and ice.

Here in Colorado, snow tends to melt pretty quickly thanks to the strong sun, but as soon as the snow gets packed down it becomes pretty slick and sticks around. I'm a natural klutz so the snowy and icy patches have been my kryptonite.

Last winter I'd watch in awe as a group of much faster runners did laps around Wash Park practically gliding over the ice and snow as though they didn't even touch the ground. I on the other hand, would practically slow down to the pace of a turtle every time I'd get near the stuff.

The big secret to how I got over my fear of running on ice? I just kept running and didn't think much about it.

The good thing about the first snow is that it's a fresh start. So when I came up on this icy snow packed section of trail, and the others after it, I just went for it. And guess what? I didn't fall. It's a miracle!

All jokes aside, it wasn't that bad. A little snow is better than sheer ice, but loose snow can be a bit like running in sand. I just kept going without slowing and practically glided over it like those other runners. Or so I'd like to think!

I have been working on my balance and core a lot lately, and have added some agility work to my routine, which may help me stay light and balanced on the ice. I am still nervous about black ice and I won't be running in the dark on icy days, but I'm feeling much more confident in my ability to run on ice and packed snow.

Now, if you still just don't like running in the cold, here's my advice for that: bundle up and you'll be toasty in no time. Layers, warm mittens and a hat will do the trick. Be in the moment, enjoy the fresh air, and a hot cup of coffee or hot chocolate when you get home!

Do you love or hate winter running? * The Runner's World Run Streak starts Thursday! Are you taking part?

7 Tips for National Running Safety Month

With November as National Running Safety Month and the sun setting much earlier now, it's easy to equate safety with darkness. However, and unfortunately, it's much more than that.

You may recall back in August hearing the deeply sad news of three women who were killed while running. I know of at least one other incident around the same time period of a woman who was seriously injured when hit by a car while running. Not to mention the harassment and physical assaults women have regularly reported over the years. It's not just women either, men also are at risk out on the roads.

And let's not forget, dangerous situations aren't always caused by someone else. We are running, and with that can - unfortunately at times - come injuries or other situations that require us to seek help.

We run to find peace; to clear our heads; to connect with friends; to go after tough goals. I'm going to take a wild guess that based on the millions of people who go out for a run every day, the vast majority end without any incident. But, that doesn't mean we should take precautions to be safe.

Here are my top running safety tips that I hope all of you will adhere to.

Tell someone where you're going and how long you think you'll be gone. Then let them know you've finished. Matt and I don't always run together, but we always tell each other where we're going. Whether it's someone you live with or a friend several states away, it's good practice to have someone you trust keeping track of where you are.

Mix things up. By running the same route day-in and day-out, not only will you get crazy bored and probably start to loathe running, but you'll make it easy for others to know when and where you'll be. Mixing it up is good for your safety, your mind, and your body.

Run with someone. Power (and safety) in numbers. It's as simple as that. Bonus: it's a great way to catch up with friends and plot out your next running adventure!

Be aware. This can be hard to do listening to music or deep in thought, but it's important for us to be aware of our surroundings. We have a better chance of protecting ourselves if we are alert and not caught off guard.

Take your phone & list someone as ICE in your contacts. I know, a lot of people don't like running with their phones, but especially if you're running somewhere new, far from home, or will be out for hours, it's good protection in case you get in any trouble. Did you know ICE stands for "In Case of Emergency"? Having an ICE contact in your phone is helpful for first responders. Let's hope you never need it, but good just in case.

Wear a Road ID. This is even more important if you refuse to run with your phone. Road IDs are inexpensive and can save your life. There are several styles to choose from and mine is so lightweight I usually forget I'm wearing it. Go here to get one.

If you're running at dawn, dusk, or in the dark, wear lights & reflective gear! I would be rich if I got a dime each time we saw runners at dusk that were hardly visible. If you're at all questioning if you need reflective gear or a light(s), do yourself a big favor and wear them. It's incredibly difficult for drivers to see us during these times of day, and they're not often looking for us, so just don't risk it. A hand lamp not only makes you visible, but also helps you see the way and avoid cracks and holes that could derail your training.

You can find many more great tips here. Please, use your common sense and enjoy your run!

How else do you stay safe on the run?

10 Things All Runners Should Do Before a Race

You've been training for weeks (maybe months) and your race is now just a few days away. Whether you're running a 5k or an ultra-marathon, chances are your stomach and mind are churning with a mix of excitement, anxiety, and anticipation.

About to run a race tomorrow morning, I know the feeling well. And based on my amateur participation in races over the past 6-ish years, here are the top 10 things runners should do before every race.

Week Before

• Pay closer attention to your diet and H2O intake. Make sure you're fueling your body appropriately so you're getting all the nutrients you need to get across the finish line. Tips: carry a water bottle with you wherever you go (and drink water from it) and make your plates as colorful as possible.
• Roll out each night. Do this catching up on Netflix, listening to a podcast or while your quinoa is cooking. A few minutes go a long way. 
• Keep running and strength training, but not too much. You don't want sore legs from an epic set of squats holding you back on race day, but maintaining your plank-a-day streak is a-okay.
• Get as much sleep as possible. Chances are you won't sleep well the night before the race, but as long as you get solid sleeps earlier in the week you should be okay.

Day Before

• Make sure you know where you're going and what time the race it. This might sound obvious but it can be easy to overlook. If you can, pick up your race pack and ask questions like where to park and if there's a bag check.
• Don't eat anything crazy. Everyone has different needs and preferences when it comes to pre-race meals but pretty much across the board it's best for runners not to try anything crazy or new the night before a race. Even the cleanest of Porta-Potties are not where you want to spend race morning.
• Get ready for the morning. Walk through your pre-race routine and get as much of it out and set as possible. Clothes, breakfast, tea, race bib, keys, phone, watch, sunblock. Check the weather forecast. Write a list of everything else you need and put it where you'll be sure to see it when you're getting ready still half asleep. 
• Trust in your training and preparation. You've worked hard for this, and you're ready for what comes. And in that off chance that training didn't go as well as you had planned because, well, life happens, then have Plan B and maybe Plan C in mind. 

Race Morning

• Wake early and leave early. Sprinting to the start line is no way to start a race.
• Follow your normal routine - don't try anything too different from what you know works. That's what training runs are for.
• Get to the race location with plenty of time to do what you need to do - dynamic stretches, Porta-Potty stops, catch a satellite on your watch, get pumped up for the race.

Do all this and you'll get to the start line feeling ready for a great race. In my opinion, the most important thing is that I have fun when I'm racing, that I push myself and feel accomplished and proud at the finish. Even if a race doesn't go exactly how I'd hoped for (it happens to everyone now and then) at least I can say that I did my best on that day. 

What are your pre-race tips? * What races are on your calendar this year? * Do you race to win or race for fun? (or somewhere in the middle)

Be Proud of the Runner You Are

I started running not too long after I moved to NYC because I needed to do something good for myself. I needed to make a healthy switch. Turns out I've gotten so much more out of running than just better health, but I've always been weary about running with others, with a loud voice in my head telling myself I'm not fast enough or good enough. So more than not, I run alone.

Which is kind of ironic considering one of the things I'm most proud of from the job I had at the time was starting a running group which created friendships I will always treasure.

But I'm a solo runner. Even while training for the NYC Marathon I ran the vast majority of my training runs, and all my long runs, alone. I know I'm not the only one who's chosen to run alone because I didn't want to slow others down.

As part of my year of run discovered I've not only been exploring new places through running, but I've also embraced the fact that running with other people can bring a lot of good to my life and my running.

When I do meet up with someone else for a run, if they tell me "I'm going to be slow" I don't care. First, they probably aren't as slow as they think they are. And second, for me, more than not it's not about hitting a specific pace it's about connecting.

Truth is, we're all good enough, strong enough, fast enough. We just have to believe in ourselves. And we can work towards goals while still being proud of where we are. We might be in different places than the people we run with - on the road or in life - but that doesn't mean we can't just let go for an hour and enjoy the company of someone else who also loves the run.

Turns out, even for a solo runner, it can be a lot of fun if we just let it be. And it can also help us become a better runner.

Photo Credit: Amanda Brooks

You might run faster and farther than me, but I am proud of the eight miles I ran on Saturday - my longest run in quite a while. (4 with Matt, 4 on my own)

What's your running style? * Where has your running been taking you lately?

A Secret to Happy Running

While we're about to find out what challenge #7 is for Oiselle's #RunLoveChallenge, last weekend Matt agreed to complete #5 with me: Run Discovered (go out and explore undiscovered territory). My challenge partner, Lindsay, and I unknowingly got ahead of the game with our run the weekend before through a few Denver parks, but life is boring if you stop exploring. In fact, so far for me, 2016 has been the year of Run Discovered. I've been bored with my normal routes around Denver so I've been mixing things up a bit this year.

Last Saturday was perfect for a morning run - the temperature had hit the mid-40's before we made it to the outskirts of Boulder, which is jam packed with open space and mountain trails. We rarely make our way there to run but I'd had this one particular trail on my list since I ran a small section of it a year ago with several Oiselle teammates before we spectated the National Cross Country Championships. 

There's a small parking lot off Baseline at the Bobolink Trailhead of the South Boulder Creek Trail. It was a bit muddy but not too bad and we got on the trail before it got too busy. Unfortunately my legs were not feeling it and I was on the biggest struggle bus from the start. As beautiful as the trail is, my mind was focused on how hard it was to run. 

It was a big departure from the last few months as I've noticed how well my legs have been reacting on my runs - but it hasn't always been the case. There was a substantial period of time several years ago when I popped ibuprofen daily and rarely left for a run without taking an Excedrin. There were several reasons for this including chronic stress fractures, over training, not recovering well - but thankfully I got off that bad habit a while ago and it's long behind me. Although I did continue to deal with heavy legs.

When I was down and out last summer with a popliteus injury, I was forced to refocus on stretching and strengthening. My PT told me she spends 10 minutes a day with a foam roller, which has stuck with me; if she can find 10 minutes each day, I can find at least a few. 

I believe that taking time to roll out before and after each run is why my legs have felt so good lately. Most of my weekday runs happen at the gym this time of year so I've made a habit of heading straight to the studio for dynamic stretches and a few minutes of rolling before I get on the treadmill. This is crucial because we're at the gym at 5:00am, only 20 minutes after we wake up and I need to wake my body up a bit before I put it to work. Also, we have our roller and a yoga mat in our living room so it's impossible to forget before weekend runs. This has made a world of difference.

Of course, that is, except for my run last Saturday. The first three miles really just sucked. There's no other way to describe it. One of the great, and frustrating, things about running is that you never truly know what kind of run you're going to end up with. While I had hoped we could have gone longer to enjoy the beautiful views, I had to turn back at 3 miles. It got better a few miles down the trail, but some days just aren't great. That said, a less-than-ideal run is still better than sitting at home! And a delicious brunch on Pearl Street helped me move on pretty quickly.

This past week I've been more focused on rolling out and took a step back on mileage during the week hoping it would help me out today, which it did. The key to all this is consistency, so making it as easy as possible (like keeping the roller in the living room) is important.

How do you get over lousy runs? * What do you do between runs to help with recovery?