Legs & Glutes Workout – No Weights Required
“Sometimes, you just have to pee in the sink”
Before I get too far, I want to clarify that the above quote is a real one, from a German-born novelist, short story writer and poet, not just something I came up with because it’s true (and I know I’m not the only one who has done said act).
Okay, now the meaning of it. Aside from the fact it’s funny and true, it’s really about making do with what you have and finding a solution when the norm isn’t possible.
This past week, my job took me to California. In addition to packing two coolers of my own food, I packed enough gym attire to keep up my workouts for the week. Although it’s never quite as good as at home, I always do what I can to keep up my routine while traveling. Luckily for me, the gentleman at the front desk directed me to a beautiful (and safe!) running path so I wasn’t stuck on the treadmill all week. Unfortunately, there wasn’t anything I could do about the tiny weight room and its lack of a squat rack, equipment and sheer space to do my usual leg workout. Being that I was out of luck there, plus the fact it was my first week of tapering and I knew I should take it easy with my leg workout, I decided to try something new: a bodyweight workout in my room.
I’ve never been good at working out at home. I’m a gym rat, I love all the equipment, space, motivation from fellow athletes, all of it. But I know so many people who swear by at-home workouts, exercises that require no machines or weights. As a lover of all things fitness, I feel like it’s important for me to expand my horizons and “think outside of the gym” so to speak, and this would be the perfect time to challenge myself to come up with and try a weight-free workout.
Though I didn’t get as sweaty and my legs weren’t as sore the next day as with a normal #legday workout, I definitely got my heart rate up and felt it when I got out of bed the following morning. Also, this is a great #noexcuses workout, as it can literally be done in any space – my hotel room, while nice, was small.
Do each pair of exercises 3x through, then move onto the next pair. Take very short rests in between to keep your heart rate up. This main circuit will take you around 25 minutes so I added 5 minutes of abs (do the same, your choice!) at the end to arrive at a complete 30-minute workout.
Main Circuit
Squats, Standard – 10
Reverse Lunge w/Knee-Up – 10 (each leg)
Single-Leg Deadlifts – 10 (each leg)
Single-Leg Bridge – 10 (each leg)
Jumping Lunges – 20 (total, alternate legs)
Plank Leg Lifts – 10 (each leg)
Single-Leg Squat – 5 (each leg)
Donkey Kicks – 10 (each leg)
Abs
Add about 5 minutes (or 2-3 of your favorite abs exercises)
*Some of my favorites: leg raises, flutter kicks, bird-dogs, planks with toe taps, side plank crunches – and good old standard front and side planks
Stretch
Your quads, hammys, calves, glues and hip flexors just put in some hard work so don’t neglect them! Just 5 minutes of stretching and you’re done (this older blog includes a couple stretches you can incorporate). You can even do quick stretches as needed during the short rests in between exercises.
Try this no-weight leg and glutes workout and let me know what you think!
If you have other no-weight exercises you love, please share them in the comments!
Cold Weather Running – Winter Recess for Grown-Ups
“I can’t put my arms down!”
I realized something funny during my run yesterday. Winter running is a lot like winter recess.
See? He can’t put his arms down.
Those of you who grew up in cold-weather areas, remember going out for recess or out to play in your neighborhood, during the winter when you were in grade school? (If not, hopefully you’ve at least seen A Christmas Story – or the pic here isn’t going to make a whole lot of sense.) You had to layer up, put on your boots, sometimes top off the outfit with a hat, scarf and mittens. All of this to go outside and play for about 20 minutes. And, inevitably, someone in class would be fully encased in his/her recess gear then utter those seven words that made the teacher (or your own mother/father) cringe, “I have to go to the bathroom.”
Running in the winter is a lot like being a child about to go out for recess. First, it takes some time to plan out exactly what you’re going to wear. How cold is it? Will it warm up quite a bit during the time I’ll be out there? What’s the wind factor? All of these questions determine the right layering combo.
Once that has been established, it’s time to get dressed. That’s where the real fun comes. In my case yesterday, it was 20 degrees with gusty winds and not much warming predicted throughout the morning.
So began the process:
Base layer: running tights, under armour long sleeve, smart wool socks.
Next layer: fleece quarter-zip.
Crap, I have to pee again. Ugh, backwards we go.
Okay, first two layers back on – let’s continue:
Final layer: wind-resistant pants and jacket.
Accessories: full hat, neck gator, gloves, Garmin.
Do I look a little puffy? Or like I can’t put my arms down?
By the time I reached the point of being fully dressed, I almost felt like I had to pee yet again – nope, I’m fully committed at this point, I’m ten minutes behind schedule of when I wanted to start my run, and it’s probably just in my head. Let’s do this.
It seems like an awful lot of work to go through for a relatively short amount of time (depending on your distance, maybe 20 minutes, maybe three hours) but, in the end, a winter run it’s like recess as a kid – no way in hell you’re missing it, weather be damned!
Luckily, temps in Fargo are looking to be on the upswing starting next week – I sure hope so, looking forward to a few less layers for my upcoming 20-miler next weekend! Anyone else still running in full-on layering weather or have you shelved it all for the season? Comment or tweet me @runlikeagirl311.
What To Know About Training For Your First Marathon
“Any idiot can run but it takes a special kind of idiot to run a marathon.”
When it comes to working out, running, eating healthy – all of it – I tell it like it is. Sure, I always try to see the upside of things but I don’t shy away from the struggles and “suckfests” that come with living a healthy lifestyle.
Sometimes, this is how I feel about running.
In the past, I’ve blogged about the less-than-glamorous side of running and have been open to all the quirks and crap that can come with being a runner. Let’s face it, running, while great for the body, mind and soul, isn’t all rainbows, unicorns and smiling selfies. There are plenty of awful moments that come with it.
I think people need to know both the good and bad. No one deserves to be blindsided. It’s like, I hope people tell me the real, ugly truth about being pregnant and having a baby, not all the happy bullshit of “It’s such a miracle.” “Pregnant women glow.” “Childbirth is an amazing experience.” Oh please (insert eye roll). Can I get a #cmonman?!
So I’d like to talk a bit about the truth of training for your first marathon (much of this applies to those of you training for your first half marathon too so please read on). Those who have decided this is the year they’ll run their first full or half, that’s awesome. Whether the race is this spring, summer or fall, there’s plenty of time to make that goal a reality.
You already know you’re going to have to commit a lot of time and energy to running, that’s a given. But there’s a lot more that goes into preparing for a run of this caliber.
The Sacrifice Goes Beyond the Miles
The comments I most often hear from non-marathoners are always related to the mileage. From the, “You did a 16 mile run today?” on a Saturday afternoon to the, “I can’t even run a mile without stopping,” when you log a typical Tuesday night 10k. And my favorite, the disgusted, often horrified looks when they find out a marathon is 26.2 miles.
Yes, running a long way without stopping is obviously a huge part of full or half marathon training. But there’s more to training than just covering a lot of miles in one run. The commitment and sacrifice that enables one to do that is much larger.
Get to know these – you’ll be spending a lot of time together.
I’ve had to forgo Friday nights out on the town for girls’ nights, birthday parties or random acts of fun. I regularly miss out on post-work happy hours. I’ve had to skip weekend trips out of town to see friends or family. And it always sucks to have to tell people why. Most don’t understand why I’m making the choice, and it’s the worst when they feel like it’s personal to them, like I’m not going because I don’t want to hang out with them. I get it, I wouldn’t understand either.
The simple truth is, if you want to succeed in a goal of this size, running has to be your first priority. Making sure you get in the weekend long run and log all your weekly miles, plus any speedwork, hill training or other specialty running – it can be frustrating and exhausting. But when it boils down to it, it’s just a sacrifice that one has to be willing to make.
It’s Not Just About You
Speaking of the sacrifice, it doesn’t all fall on you. Yes, there’s a lot of personal investment in training for a full or half marathon – unless you have a running coach constantly with you, no one is going to force you out of bed for early runs or make you head straight to the gym after work to hit the treadmill. But others feel the effects of your quest more than you think, especially if you have a significant other and/or children. I blogged about this last year in an effort to recognize and thank my manfriend for putting up with all the crap that goes with my personal goal.
Here are a few of the fun (actually, not fun) examples others have to deal with:
• You’re frequently tired and ready for bed by 9, even on weekends – not fun for others.
• You’re always hungry or, worse, hangry – really not fun for others.
• Your top priority and main focus in life becomes running – definitely not fun for others.
• Rest and nutrition are extremely important so social commitments often have to go by the wayside – obviously, not fun for others.
And, probably the hardest thing others have to deal with is seeing you on the bad days. When you have an awful run, when your knees hurt, when you’re ready to throw in the towel – it’s tough for us, imagine how hard it is for someone you love to see that.
#truth
Your Appetite Will Astonish You – And Controlling It Is Hard
Did I mention you’re always hungry? It’s amazing how much food runners can put down to begin with and add all the extra calorie burn, suddenly your appetite rivals that of an NFL lineman. You feel like a bottomless pit, you rarely get full and, even if you do, it passes quickly. During the height of training, it’s not a terrible thing if you can reign it in to a reasonable amount – but that’s so much harder than it sounds (you’ve heard of people who actually gain weight training for a marathon? It’s true and this is why). The worst part comes post-marathon when you’re no longer burning all the calories but your appetite hasn’t yet reset to non-marathon status. Let me tell you a little story to illustrate.
One summer, a friend and I went out for breakfast a couple weeks after we had both run a marathon. When I casually ordered the French toast platter AND an eggs and hashbrowns combo meal, and he proceeded to order two items as well, the waitress looked at us like we were messing with her. We both assured her we wanted two breakfasts and, more importantly, we would finish all the food. Her look then turned to disgust, primarily towards me, the smaller and female offender in this ridiculous display of excess. The food arrived with a smirk; I’m sure she was thinking to herself there was no way in hell we’d finish it all. Well, we did. And it was glorious. And I think she judged us worse for it than if we wouldn’t have finished. Our photos are probably hanging up in the kitchen like common criminals in the post office.
So yeah, you’re gonna eat a lot.
You Will Question Yourself More Than You Ever Have
If you feel you’re a mentally strong person, that’s good – keep that as long as you can! Because there will be plenty of times during training where you’ll feel defeated and like you can’t go on; where you think you should just give up because you’re going to fail anyway. The good news is, these moments typically pass quickly, although there will be at least one run that is so awful, so unbearable, so out-of-the-norm that it makes you break down and cry (I’ve blogged about this before but it’s worth repeating because it will happen). Whether your speed isn’t there, you feel like you can’t finish the last five miles or your brain has finally woken up and realized this crazy thing you’re doing, there will be plenty of moments that shatter even the most confident person.
That’s just some of the ugly stuff, the mental stuff, that I think a person should be aware of when they decide to make this kind of commitment. So why do people do this? I’d be lying if I said it wasn’t worth it. It totally is.
There’s no greater feeling than finishing a tough run or crossing the finish line of your first marathon. It’s empowering. It’s the kind of rush you can’t get unless you actually do it. It can be tough to endure weeks and months of hardship for just the one moment but don’t forget: Pain is temporary. Pride is forever.
Do you have any horrific stories to share about training for your first marathon? It’s best to get them all out there so please comment with yours!
Those of you training for your first race, shoot me any questions you have on Twitter @runlikeagirl311.
Why You Should Be Keeping a Food and Exercise Journal
“There’s something about the ability to write about how you’re feeling and look back on it, especially when you thought you’d never get through it.”
I love to write. Whether it’s pounding the keyboard on my computer or journaling with a good old pen and paper, there’s something very therapeutic to me about getting my thoughts out of my head (it gets crowded in there) and onto paper. It’s also a great strategy for maintaining health and fitness goals.
There’s something incredibly simple yet incredibly powerful about journaling your exercise and food.
My exercise journal: variety, hard work – even rest days!
In terms of exercise, it’s great to track progress, plus it’s really rewarding to see all the workouts add up and get a visual of how much you’ve been doing. Flip side, it’s a wake-up call if the journal looks really bare.
As for food, it can create awareness of exactly how much and how many calories you’re eating (as much as I try to convince myself otherwise, “fun-size” candy bars DO have calories and they DO add up). It helps you identify where you have weak spots (maybe you’re like me and always get hungry around 9 p.m.) so you can be prepared and plan. It also gives you accountability, (knowing you have to write down that extra cookie might make you reconsider if you really need it).
In that same breath I will caution that, like anything, there’s a fine line between conscious and obsessed. You can see how easy it is to become too wrapped up in journaling, especially on the food side. You might catch yourself always thinking about every little bite, every single calorie. Worse than that, you might become “THAT” person.
You know, “THAT” guy at happy hour who points out how many calories are in the spinach artichoke dip. Buzzkill. Or “THAT” girl at the 4th of July barbecue who keeps groaning she can’t believe she ate a brownie and drank two beers…and won’t shut up about every additional thing she consumes. Annoying. I’ve been around “THAT” person and, trust me, you don’t want to become him/her. You’ll drive everyone nuts and ruin their good time. Double fault.
But it can happen on the exercise side, too. You may find yourself thinking, “Just 10 more minutes on the Stairmaster,” or “Just one more set of squats.” Again, not the point.
Becoming obsessive with what you eat and every workout isn’t the goal here. The goal is to eliminate mindless eating and make sure you’re eating enough of the right foods. It’s to figure out your own eating patterns and set yourself up for success as much as possible. The goal is to help plan balanced workouts and stay on top of strength goals. It’s to keep track of mileage and make sure skipping leg day “just this once” doesn’t become too-frequent an occurrence. And it’s to prove treats and rest day are good things and should always be included – if they’re missing from your journals, you’ve got some “work” to do!
Do you keep track of your food and/or exercise? What benefits have you realized from keeping a food or exercise journal? Comment or tweet me @runlikeagirl311.
What It Means To Me To Run Like A Girl
“I’m not fast ‘for a girl’. I’m just fast.”
I like many of you, took notice of Always’ #LikeAGirl ad during the Super Bowl. And naturally, there was no way I wasn’t going to write about what #LikeAGirl means to me – um, look at the title of my blog. But the meaning behind my blog is quite different than what the title may imply, especially after what transpired in last night’s commercial.
My intention when starting this blog and naming it was never to send any sort of underlying message. It’s not about “girl power” nor is it written strictly for a female audience or to leave out the male population. I have plenty of dudes who follow and read my blog, and the articles are relevant to both guys and gals.
The reason I started this blog was two-fold. First, and most selfishly I admit, it’s a great outlet for me. I love to write, I have ever since I was a small child. I have tons going on inside my head and it’s great therapy to unload it all in this space. Second, it’s honest. It’s stories about health and fitness, about running and weight lifting, about random things I choose to discuss at my liking. Gross, offensive, bizarre, funny, relatable – sometimes, all yes. But however you’d choose to describe it, I would hope you’d say it’s nothing if not very honest and simple. And as my “tagline” states, “I’m a girl. So I run like one.” Yep, that’s really all I mean by it.
You see, in my life, I’ve never felt like being a girl held me back from anything or meant that I did something half-assed or not as good as a guy. And guess who gets much of the credit for teaching me that throughout the years? The wonderful men I have in my life.
My “bonus” dad congratulating me after finishing my first Olympic triathlon.
From my dad and “bonus” dad (stepdad) who have encouraged me since my days as a high school athlete to every race and triathlon I’ve competed in as an adult, to my five brothers (yep, you read that right – five) who taught me at a very young age that I could swing a baseball bat and serve time in the penalty box. Then there’s my BFF Erick who doesn’t judge me for mowing through four pieces of dessert pizza when we hit the buffet – actually, he encourages it. Then gives me a high-five after. And of course, my manfriend, Chris, who supports my need to run marathons, watches my form on leg day and restocks my supply of Quest bars.
Maybe I’ve been lucky to have supportive guys in my life, those who would never downplay my abilities or achievements because I’m a girl. I’ve never had to justify anything, like my speed in the quote above. And I should also note that my intention of staring this blog was never to inspire other girls to believe they too can run, lift or do anything #LikeAGuy or that’s “okay” for guys to do. But I guess if that’s what happens, that’s awesome.
Now I remind you that doing anything #LikeAGirl doesn’t equal a negative. I’m a girl. I run like one. And I’m damn proud of it. So what does it mean to me to run or do anything athletic #LikeAGirl? It means going from a less-than-healthy, slightly pudgy, unfit 20-something to a runner. A health and fitness nut. A person who looks forward to lifting days. It means running a 3:39 marathon. It means having no fear of the weight room, squat racks or cables, or worrying about how I look when lifting. It means finishing a local 10k in the top 10 (males and females). It means playing first base because I can do the splits, a handy skill to have when stretching way out to make a close play. It means growing to love running as more than just a way to stay fit, and also looking at it as stress relief, therapy and a way to balance out a mild Cheez-It addiction.
That’s just my story. What’s yours? What does it mean to you to run or do anything #LikeAGirl? Comment or tweet me @runlikeagirl311.
A Great Interval Workout To Improve Your Running Speed
“The faster you run, the faster you’re done”
There’s a type of speed intervals I’ve been doing a couple years now. I didn’t find it on any running websites or blog; it’s something I came up with on my own when I became addicted to PRs and placing in races. Right now, I refer to it as “Lindsay Intervals” since I’ve never heard of it anywhere else or, if it exists, I don’t know the proper name – but if this sort of strategy already exists, someone let me know so I can give proper credit instead of giving it to myself!
Lindsay Intervals have helped me bring home hardware
This interval program is designed with a two-fold benefit.
1) At the core, it’s an interval workout. The bursts of speed are a great way to improve your cardio fitness and improve speed.
2) The sequence gradually pushes your “comfort” or average pace by using a twist on the Theory of Relativity. In essence, it tricks the body and mind into thinking they’re resting when both are working harder. By the end of the sequence, your “rest” pace is actually the pace of your first interval, yet you feel like it’s a break.
The true beauty is you just did a large portion of your run at a pace faster than your comfort pace. And because of the intervals, it’s really doable and doesn’t seem so daunting. Plus, who doesn’t love a way to beat the boredom that is the treadmill?
This workout can be customized to every speed ability and fitness level. It works for veteran runners and newbs. Whether your goal is total time or total distance, you can make it work for both. Basically, if your goal is to get faster, this will get you there. Just be ready to work hard and push past your comfort zone because this is a very challenging speed workout.
For the purpose of being able to illustrate this as clearly as possible, I’m going to use my base or “comfort” pace of 7.6 MPH. I’m also including basic time/mileage goals to help give an idea of how to customize for your pace.
Warm-Up and Pre-Interval Portion
After loosening up with a short walk (1-5 mins) begin running at your comfort pace
Run at least 5 minutes at this pace (or more, depending on your total goal mileage/time)
Interval Portion
*18 mins/approx. 2+ miles for this example
1 min at 8.0 MPH pace
2 mins back to 7.5 MPH pace
1 min at 8.1 MPH pace
2 mins at 7.6 MPH pace
1 min at 8.2 MPH pace
2 mins at 7.7 MPH pace
1 min at 8.3 MPH pace
2 mins at 7.8 MPH pace
1 min at 8.4 MPH pace
2 mins at 7.9 MPH pace
1 min at 8.5 MPH pace
2 mins at 8.0 MPH pace
Post-Interval and Cool-Down Portion
At least 1 min at 7.6 MPH pace (or more, depending on your total goal/mileage time)
Gradual reducing of speed to a walk
Give this interval run a try and let me know how it goes! Comment or tweet me @runlikeagirl311. Or, work it into your overall fitness/running routine – and, again, let me know how it goes!
Tips To Run Your First 5k or 10k Race
“You never forget your first”
Spring is just around the corner! I know it doesn’t feel that way right now, especially if you live in a city that experiences winter weather, but it’s actually not that far off. As we inch closer to spring, we’re also getting closer to the time of year when road races start to become more frequent. If you’ve always wanted to run a 5k or 10k, this is a great time to start thinking about it.
Perhaps you have started to think about it. Or perhaps you’ve been thinking about it for years but have never quite gotten there. That’s okay! You’ve got plenty of time to do it if you really want to. I’ve got a little advice to get you from the starting point to the starting line.
At Least 6 Weeks In Advance (Or More, Depending On Your Fitness Level)
Get excited – soon you’ll be here.
1. Get Psyched
Training for a race is exciting and scary, empowering and daunting, gratifying and exhausting. You know you’re going to put in a lot of hard work but you may not be prepared for the emotional rollercoaster ride you’re about to take. You’ll be energized some days, dread running others. You’ll want to push your speed some days, throw in the towel altogether others. That’s all to be expected so the best way to start is on the right foot – no pun intended.
2. Find a Training Program
You can wing it and just start running but it’s best to find a training program for your first race. Not only does this ensure your body will be properly prepped, it will help you avoid overtraining or burnout.
There are tons of programs out there – which can be a good and bad thing. My advice is to find a reputable site, like Runners World, for a standard program or trusted person to provide you with a more customized one (I’ve done this for a few friends).
3. Find Good Shoes and Clothes
Do your body a favor and invest in quality running shoes and clothes.
When it comes to shoes, one style doesn’t fit all. Be sure you find shoes that are appropriate for your arches and gait – if that sounds confusing, don’t worry! Most quality sporting goods stores have knowledgeable associates who will help you identify your needs and the proper shoe.
As for clothing, whatever is comfortable and prevents chafing. If you’re planning to log a lot of outdoor miles in chilly weather, you’ll need gear designed specifically for cold-weather running. Think layers and fabrics that wick away moisture while keeping your core warm.
A Week or Two Before
1. Find the Right Foods
This may be better as a post-run meal.
You’ve probably started to learn what foods sit well with you prior to a run – and, more importantly, what foods don’t. This is the time to refine that list and make sure you’re only eating foods that make your stomach happy. After you’ve worked so hard and spent all this time running, he last thing you want is stomach trouble ruining your race.
2. Log Some Morning Miles
With the exception of some new novelty events, most races take place in the morning hours. If you’ve only been running in the afternoon or evening, make the effort to get up early for a couple runs. This will get your body a little more used to running right away, as well as give you another chance to make sure last night’s dinner doesn’t cause issues the next morning.
3. Remember the Why
The week or two leading up to a race is often the hardest because you’re so close, yet you feel so far away. You’ve worked so hard and you’re feeling ready, yet you have several days and a few more runs still standing between you and the start line. This is the time to remind yourself why you’re training for this race.
Was it to lose weight? Unless you’ve been eating like garbage, you’ve probably achieved that goal.
Was it to get in better shape? Unless you still can’t run a mile, you’ve achieved that goal too.
Was it a bucket list item? Unless you’re really ready to quit now, you’re on the verge of crossing it off the list.
Was it just to feel a sense of pride in yourself? Congrats, you’ve stuck with it this long!
Days Before
1. Choose Your Outfit
By now you should have a good idea of what the weather’s going to be like on race day. Take the time to plan your outfit, from your race day top to your socks. One could argue you could wait until the night before to do this but doing it a couple days in advance allows you time for a last-minute trip to the store just in case you realize you need something.
2. Check Out The Course
Calm the pre-race nerves by taking a little peek at the course that lies ahead.
If you’d rather not spoil it, don’t look. Just be sure you know where the race starts and finishes, as well as where to park, where the bathrooms are, those types of things.
3. Scale Back the Miles
A traditional taper isn’t necessary for a 5k or 10k race but you should still ease up on your bod to make sure your legs are light and fresh for race day.
The Night Before
1. Set Out All Your Stuff
Your watch, your body glide, your bib. It’s amazing what you can forget on the morning of your race. Plus, your morning should be completely stress-free, with your mind clear of everything but the start line, finish line and miles in between.
2. Set Three Alarms – And Double Check Them All
Remember the episode of Seinfeld where Elaine hosts marathon runner, Jean Paul, famous for oversleeping at the Olympics and missing the entire marathon? Naturally, the gang finds a way to screw it up and cause him to oversleep again.
Calm your fears about oversleeping by setting at least three alarms – I’m not even kidding, three. A backup can fail. Having a backup to the backup is a pretty safe bet you won’t oversleep on your big day.
3. Don’t Stress About Sleep
Speaking of sleep, you know it’s important to get good rest every night. But the night before a race, it’s probably not gonna happen. You’re going to be excited, nervous, worried about oversleeping – all of that adds up to a mind that won’t shut off and likely some missed zzzzs.
That’s okay! You’ll be so energized by the thought of crossing the finish line, you can make it on just a few hours. Don’t stress over sleep or lack thereof. Plus, after you crush the race the next morning, you can treat yourself to a well-deserved (and necessary!) nap.
Are there other questions you have to help prep for your first 5k or 10k? Tweet me anytime, @runlikeagirl311. If you’d like help coming up with a training plan, send me a message and I’ll gladly help! Veteran racers, do you have other helpful tips to share? Comment or tweet me.
Why You Should Compete With Others, Not Just Yourself
“Be thankful for quality competitors who push you to your limits”
One of the best things about running is that anyone can do it. It’s not a sport only for those who have the luxury of time and can train hours every day. Not something a person has to naturally be good at or have God-given talent to do well. It’s not a sport afforded only by the wealthy, as it doesn’t require expensive equipment or machines; all a person really needs is a quality pair of shoes and some decent, weather-appropriate clothing.
And for those of us with a little bit of a competitor inside, running is a sport in which anyone can compete – as an amateur, joe-schmo adult. Competitive racing isn’t only reserved for high school athletes or those with college scholarships. Go online and you’ll find a nearby 5k, 10k or other race just about every weekend. Runners of all ages and abilities, shapes and sizes line up, weekend after weekend to compete. Granted, most adult runners don’t necessarily “compete”, in fact, most who run don’t do it for the thrill of competition at all. But there’s a school of thought among amateur runners and something I hear a lot that, when you run, it’s all about competing against yourself.
No. Compete with others to be your best.
Where did this idea come from that runners should only worry about competing against themselves? Basically, we’re told we shouldn’t worry about trying to be better than anyone else, but focus on being better than you were yesterday. Am I the only one who thinks this is bullshit? Competition is about being the best, being better than others who are on a similar playing field. Yes, sometimes that means being better than yourself and pushing past your own limits but, in a lot of cases, that success only comes from the motivation and drive to be better than someone else.
I was thinking about this as I prepare for a 10k I’m racing on Thursday morning. I’ve been feeling a bit under the weather for several days now; as a result, haven’t been running as much or as intense as I normally would training for a 10k. See, when I signed up and started training for this race, my goal was to win it. That’s right, to be the first woman to cross the finish line. Period.
A lot of people will say this is a terrible attitude. Running should be about achieving your personal best, not running faster than someone else. And, you can’t control how others perform, only yourself, so why set yourself up to potentially fail at something, no matter how hard you try. There’s definite truth to all that and I certainly wouldn’t advise a first-time runner to try and beat other runners. But for me, the desire to be the fastest on that day, in that race, against whoever else shows up only fuels my training and performance.
When I train at a 7:15 min/mile pace, that doesn’t mean I’m planning to run the entire race at that pace. When I do sub-7 min/mile sprints and intervals, it’s not so I can sprint for one minute every five minutes during the race. It’s prepping my body, my legs, my lungs and my mind to be able to dig deep and push that hard if the situation warrants. If I’m in second place in the last mile and I can kick in the gas to pass that woman in front of me, I need to be able to do that. I want to be able to do that.
It’s like the first (and only) 10k race I ever won outright. Prior to that race, I felt breaking a 44:00 10k was out of my reach. I ran that race in 42:40. I didn’t train to run it that fast, I had never run more than 2 sub-7 min/miles in a row. But passing everyone within the first mile was encouraging. Hearing people cheer me at mile three at yell, “You’re the lead female!” was empowering. And knowing the next female was only a little ways behind me when I looked back after passing mile five lit a fire inside and drove me to push that last mile faster than I thought I could. It’s what made me win the race AND put up a personal best I never thought possible.
That’s the thing about the power others have over us. Sometimes, other people force us to push past the boundaries we’ve set for ourselves. Why do you think so many people hire personal trainers, go to group fitness classes, have a leg day buddy? Even the most self-motivated person sometimes needs an outside voice to tell them they can do more, and push them to do it.
I’m not saying you should always set a goal of winning a race, of placing top three in your age group, etc. Sometimes, a personal best or just finishing is a victory in itself. And yes, you can’t control what level of runners are going to show up that day and how other racers perform that day. But that’s not setting us up for failure, that’s the spirit of competition and what makes us the best we can be. If you push yourself to the max and give that race everything you have, you’re not a loser or a failure.
Due to this nasty cold bug I can’t seem to shake, I’ll probably go out there on Thursday no longer looking to win. I’ll mentally prep myself to enjoy the run and take it easy so I don’t make myself sicker. But if I happen to feel 100% within those first few paces, you bet your ass I’m running the rest of the way with every intention to be the first woman across the finish line.
I expect to get some backlash from this, so let’s hear it. Do you feel I’m wrong? Should running be all about personal victories? Or, do you think it’s okay, even healthy, to compete against others? Comment below or tweet me @runlikeagirl311.
Slim-Fit, Regular, Curvy – Let’s Add Athletic
“One size does not fit all”
Okay, I’ve gotta vent a little about something. But don’t worry, this won’t just be 600 words of me bitching and moaning – well, it will be that, but also with a solution to the problem!
Over the years, and especially the past few, I’ve found it difficult to find nice, everyday clothes that fit well. Let’s be honest, I think most of us struggle with this. Bodies are not “one-size-fits-all” so we can’t all expect that every one of us who commonly wears a size X is going to fit into that the same size X. For me, personally, my primary struggles come as a result of my more athletic than average build. Big legs, big arms, broader back and shoulders in comparison to a smaller waist and bust. It’s always a challenge for me to find pants that have enough room in the legs without being too big in the waist; or shirts that aren’t baggy throughout the midsection, yet that can accommodate my large arms. And of course, there’s always the desire to avoid the “Fat Guy in a Little Coat” moment that comes with a broader build.
Retailers just don’t commonly make clothes that match athletic builds and conventional sizes then tend to follow – and don’t always work for every body.
This dress wouldn’t have fit without a talented seamstress
A wonderful real-life example of this happened to me last fall, when I was shopping for a bridesmaid dress. Beautiful style of dress, very fitted through the waist, legs and butt. Upon taking my measurements, the sales girl laughed a bit and said, “Well, your bust and waist are size 4…but your legs and butt are closer to a size 8. Wow, we usually don’t see that big a difference!” Thanks, lady. I’m well aware my body isn’t exactly proportionate or one that completely identifies with one size. Sigh, #athleteprobs.
I know I promised you a solution, not just bitching. Don’t worry, I’m getting there.
Now think about real life: Athletes have plenty of choices when it comes to training wearables. There are base layers and everyday workout clothes that stretch and move. You can buy shoes specific to your sport, your foot, your stride. There are even special undergarments and socks; all designed specifically for athletes’ bodies.
While it’s great to have an abundance of choice for workout clothes, what about everyday clothes? Most of us don’t make a living being athletes; we have normal jobs and normal lives where we wear normal clothes – that often don’t quite fit our not-exactly-average bodies.
So here’s my solution: I want clothing companies to take note and start designing clothes for the athletic body. Take pants for example. There’s slim-fit for those with thin builds, regular for “regular” and curvy for bodies that are bigger through the waist, hips butt and leg. But there’s really no option for those of us who embrace leg day and speedwork runs; those of us who could use a little extra room in the quads without the waist being so spacious. Imagine walking into a store, browsing the pants and having the choice of Regular, Slim-Fit, Curvy – and Athletic!
Or instead of shirts being simply Small, Medium and Large, maybe they could have an option that fits nice in the midsection but doesn’t look like you’re having an incredible hulk moment in the sleeves or the above-referenced “Fat Guy in a Little Coat” disaster. They could offer both “Regular” and “Muscular” cuts, kind of like how you can get pants in both Tall and Regular options!
I know I’m not the only one who has these struggles. Anyone else love the idea of clothing companies stepping up and making special options for athletes? Or if you’ve had a great #athleteprobs moment like me, comment or tweet me @runlikeagirl311.
Product Review – Energy Bits
“Powered by bits”
Today, I broke the cardinal rule of racing, something I frequently advise people against: I tried something new the morning of a race.
Love trying out free samples!
Gasp! Yes, it’s true. I made one change to my morning race-day ritual – Energy Bits. I’ve been curious about Energy Bits for awhile now, seeing many runners post their success stores on Twitter with the #PoweredByBits hashtag. I was fortunate to receive a sample and have been excited to try them out. But, as I mentioned in my last race-related entry, I haven’t been training like I usually do. New job, weekend trips, College Game Day being in Fargo again…Yes, yes and yes, but not trying to make excuses. Simply put, I have been slacking on my speed training so hadn’t given myself much opportunity to try them. I decided to take a leap and try them out on a race day. Results? I came in second overall for women and put up a time of 45:04 (not my best performance but not bad, considering).
Now let’s backtrack a bit. When I first heard about Energy Bits, they sounded great. Just pop a couple vs. downing a full energy gel or bar and be good to go. When they arrived, I was pleasantly surprised by how tiny they were. Bits? Indeed! But reading the label, I noticed approximately 30 bits was listed as the standard serving. 30? Holy sh*t. Especially for someone who has never been a good pill-taker, that’s a lot to swallow – literally. Still, I wanted to give them a shot, so popped I did.
As I made my way to the start line, I was feeling really good – energized and ready to run. I didn’t feel any strange effects from the bits so that was a good sign. The first two miles were tough – not on my stomach, my legs felt tight and heavy. I know this was due to my lack of training yet somehow I maintained a 7:05 pace. My legs started to feel better going into mile 3 but then a sideache hit. I’ve been running long enough to know that this could be attributed to a dozen different factors and likely had nothing to do with the bits so I just tried to keep even breathing and forge ahead. My pace dropped slightly the next three miles, as low as 7:28 on mile 5. But I was pleasantly surprised by how good and energized I still felt. Sideache gone, I managed to push my last mile a bit, crossing in 45:04. All in all, I feel this was a great race for me – not my best, but still a good one.
Another solid 10k race in the books
Do I think the Energy Bits had a positive effect on my run? Absolutely. Truthfully, I had no business running as fast as I did. At the pace I was going, I should have been gassed halfway through, and especially the last mile. But I wasn’t. Granted, I wasn’t in the best racing shape to push my pace to the max of my capabilities. But still, something kept me churning and I know, today, I’m officially one who can say I was #PoweredByBits!
Side note, I believe in flukes and “good days” so I’ll need to run with bits a couple more times to draw a full conclusion. I still have a couple servings left of my Energy Bits sample, and I’m planning to run another race in mid-October – so watch for a follow up to this blog on my next experience with Energy Bits.
Have you ever tried something new on race day? How did it work out for you? Comment or tweet me @runlikeagirl311.