Today's tip is a reminder to get out, explore and use what's around you to strengthen, lengthen and workout! Explore a new park and use the benches as your gym. You can do tricep dips, pushups, stretches and core work on a bench. Use the jungle gym for pullups and agility moves. Or, just get down on the grass for pushups, core work and stretching.
And a bench is a great tool for people who are new to strength exercises or if you are pregnant - less strain and more ability to find alignment.
Running hills builds strength, stamina and improves running form. Here are our top tips for proper form when running hills.
Running Uphill
PACE: Run the first third of the hill relaxed and slightly accelerate the last part. You are aiming for equal effort. Try to maintain the same effort not pace you were running on the flat. You can make up for the time of the downhill.
For Long Hill Repeat Workouts: (1) Accelerate over the first 10-20 steps increasing to your fastest pace you can maintain with good form for the rest of the hill. You should be breathing hard at the top, but not gasping for air, and (2) maintain a consistent pace the entire length of hill and finish each repeat in the same amount of time as the others. This helps you avoid starting out too fast and understand pace limits for races.
MENTAL: Visualize the top of the hill ending 20 meters higher than where it actually does. This encourages you to always run through the top of the hill rather than relax once you get there. Also, learn to respect the hill, but feel confident in your ability to conquer it, even dominate it – it makes a difference!
HEAD/TORSO: Keep your head and chest up. Don't slouch. Many runners put their head down, which wastes energy by throwing off their running form. Fix your gaze directly in front of you.
ARMS: Use your arms in a straight back and forward and up motion to drive you up the hill – not across your body. Concentrate on really overusing the arms to help power up. Increase your arm swing as if you are using ski poles to help your legs push you up the hill.
SHOULDERS: Before tackling a hill, do a shoulders check. Are they creeping up to your ears? If so, roll them forward then backward and wiggle out your hands and arms to relieve tension.
FEET: You want your feet to land underneath your hips not out in front of you. When you start running uphill, shorten your stride. Push off your toes to create the upward motion that propels your body up and forward. Think: shorter strides; up on your forefeet; pushing off your toes; and knees high to help your stride and keep you upright.
Running Downhill
PACE: Accelerate gradually into the downhill – do not sprint (which causes muscle soreness later on) or fight gravity by hitting the breaks (which fatigues the quads).
MENTAL: Visualize gravity pulling you down the hill and stay in control.
HEAD/TORSO: Maintain an upright body posture with a slight forward lean on steep hills to go with gravity – always keeping your torso perpendicular to the horizontal running surface. Keep your head and chest up and eyes looking ahead
ARMS: Use your arms for balance as you let gravity help your upper body push you down hill – let your arms swing to the sides and across your body if that helps you keep your balance.
STRIDE: Slightly lengthen out your stride to take advantage of the hill with feet landing underneath you and knees bent. Downhill running can be very injurious to knees, so try not to "pound" the road on downhills.
FEET: Land on the mid-foot, not on your heel, and underneath your knees. Practice landing softly to protect the knees.
This is one of our favorite, go-to interval workouts when we aren't near a track and need to add some variety to our runs.
The speed/fast portion should be done at 80% max which is a very fast effort but not a sprint. You should be able to recover and jog SLOWLY after each fast repeat. If you have to walk or have a pukey feeling after one of the repeats, you ran too fast.
If you are new to speed/interval workouts, do 2 sets of the pyramid with a 2 min break between sets. Build up to 3 sets.
Enjoy and happy (fast) running!
We don't stop running just because it's hot and humid (although it does slow us down!) We dress differently, take different precautions, use A LOT of sunscreen and enjoy it! Below are our summer running essentials. See you out there!
Sunglasses - look for glasses that are lightweight and comfortable, offers UV protection and stays clear of condensation. We are fans of Oakley Sport sunglasses. We don't have a link to the sunglasses we wear because we got them at the Outlet! :)
Nike Featherweight Tennis Hat - you've heard us preach the wonders of this hat. we love it because it keeps our head safe from the sun yet lightweight enough to not feel heavy or annoying.
Nuun Tablets - We use their Active Hydration tablets for pre and post workout hydration. These tablets are packed with electrolytes and contain no sugar or carbs. Plus, they are easy to carry - throw them in your bag for a little boost throughout your day.
Gear
by Meghan Reynolds and Jessica Green
If you know me (Meghan) and Jessica, you know that we are pretty much up for any type of fitness class or activity: Kanga class at Crunch? Check! Trapeze Class? Check! Spartan Race in the middle of Times Square? Check! I got to experience the Spartan Race on a mini scale a few months ago in Times Square, of all places! I climbed under barbed wire in mud, over obstacles, manuevered the monkey bars, climbed the rope, hauled tires and finished with a smile. What I loved about my mini experience was the atmosphere and the people. Everyone, and I mean EVERYONE, was extremely supportive, nice and happy to be there. I was on a high when I finished and couldn't wait to find a park to practice my monkey bar skills!
The Spartan team contacted us and asked if we'd be willing to share our experiences and, this is the best part - giveaway a free entry into ANY Spartan Race in the continental US. See below to enter. We'll pick a winner on Wed, June 5th at 9am EST.
Spartan Race is on a mission to get you active, healthy, excited about change, and return to our ancient roots where running through woods, getting dirty, and facing adversity was part of everyday life. Their events are all about challenging today’s perception of normal.
Spartan Race now introduces a level for everyone beginning with the entry level Spartan Sprint, intermediate level Super Spartan, the advanced Spartan Beast, and the ‘99.9% need not apply’ extreme level Death Race. Whatever your level, Spartan Race will test your strength, stamina, and sense of humor.
If you aren't a winner, you can still save a bit of money with a 15% off code: http://bit.ly/spartanwarrior Happy training!
Spartan Race provided the free entry; opinions are our own.
It's no secret that we love our lululemon running gear. It's technical, it fits our bodies and looks cute. The awesome ladies at lululemon Brooklyn (new store is opening in June!!) were kind enough to give us a few products to giveaway for National Women's Health Week. We want you to feel and look good while you work out. We are giving away a Pure Balance Glass Water Bottle, a pair of Ultimate No Show Run Socks and the Go the Distance Run Hat.
Here's how to enter:
1) leave a comment on our blog about what you'd like to try of these items (make sure you leave your email address!)
2) "Like" us on Facebook (and leave a separate comment that you liked us!)
3) Follow us on Instagram (and leave a separate comment that you followed us!)
You will receive an entry for each action. We'll pick a winner on Friday, 9am EST and will notify you via email. Good luck and happy running!
A major part of staying injury free and hitting your target or goal race times is muscle stability. Your muscles need to work together, harmoniously, to properly turn over and keep you going for 20+ miles. Thus, you need strong, stable muscles and not just in your legs. We are talking core and upper body as well. A strong core will help you pick up your knees, which translates into faster times (think turnover, how many times your feet hit the ground) and a strong upper body will help keep you upright and keep those arms pumping.
Below we highlight a few exercises that we recommend to stabilize your muscles and prepare for more strength work and longer miles. Do 30-60 seconds of each exercise, 2x. Click on each exercise to see a brief video and explanation.
Do you have knee pain when you run? The iliotibial band, commonly known as the IT Band, is a tendonous and fascial band that originates on the hipbone, travels down the outside of the leg and attaches to the top of the lower leg bone (the tibia). Fascia is a connective tissue that surrounds muscles, bones, and joints, and provides support and protection. Think of fascia as shrink-wrap for your muscles! Once the shrink-wrap becomes tight, it tends to stay tight.
This tightness causes pain in the hip and knee area for runners. Usually, poor biomechanics or muscle imbalances contribute to IT pain. When the IT band shortens, the fascial band pulls the knee cap out of alignment, leading to inflammation in the joint and pain when bending the knee. This injury, known as IT band syndrome or runner's knee, is more common in women than men, most likely due to the wider female pelvis.
The good news? There are lots of ways to lessen IT band syndrome and ward off future problems: regular stretching, foam rolling (or self myofacial release), massage and icing. Massage promotes blood flow to the affected area and helps to minimize scar tissue formation. Treat yourself to a professional massage every once and while, but you can also do it yourself with a foam roller or massage stick anytime.
To help avoid knee pain and IT band injury, keep this thick band of fascia flexible, especially when you increase intensity and/or weekly mileage. Below is one of our favorite at-home ways to keep our IT bands healthy. We recommend that also you foam roll other major muscles groups invovled in running (we will highlight them throughout the month).
How to foam roll your IT Band:
Instructions: Lie on your side with the foam roller perpendicular to your body and below your hip. Bring the top leg in front of you and use it as leverage. Place your hands on the other side of the foam roller. Slowly begin to roll the foam roller down your leg, stopping just above the knee cap. As the roller moves down your leg, stop every 1-2 inches and rock your hips forward and backwards over the foam roller to release tension. Be gentle and breathe!
What can we say about Rob? He's funny, witty, convinced an awesome girl to marry him, runs, is really good at stick figure drawings and oh, likes to complain about things. He lives in Tribeca NY and plans to get famous via the internet. He's a recovering lawyer who tutors High School kids. He's a 3 time NYC Marathon deferrer - we are getting him to run it this year - look out 2013! Check out his blog and Facebook page for insights and laughs.
How do you know us - Hot Bird Running?
I own a BBQ Chicken establishment in Brooklyn, NY. Every day, Meghan and Jessica run by and wave. I thought we were friends. In 2010, they stole the name of my business and used it as their own. I recently initiated a high stakes law suit to bar them from diluting the "Hot Bird" brand.
OK, fine. I went to Hamilton College with them. (note from the Hot Birds - and he thinks our biz name is VERY clever!)
What are your current running goals? Are you training for anything?
A HORRIBLE toe injury put me on the shelf for several months. It happened during a yoga class. I'd share pictures with you, but I put them on facebook and a lot of people flipped out. Apparently feet pictures are a "thing" for some people (not in a good way).
Now that I have recovered enough to run with only mild pain, my running goals are:
a) Run at least 2 days per week;
b) Increase to 3 days per week after I complete goal "a" once; and
c) Run the NYC Marathon (I’m now a three time deferrer). I just can’t get over how hot it gets in August. I sweat a lot. Everyone’s all like “Oh, you just have to run at 5 am. It’s not so hot then. Yeah, it’s not so hot, but it’s 5 am. That’s insane. No one does that. Plus, it’s still hot. And 18 miles is really far.
Who or what inspires you to run?
What is your favorite running route/place to run?
The bagel run I do every weekend morning.
Who is your favorite person to run with and why?
I love to run with other people. So if I picked a specific favorite, I'd have to deal with “how come you don’t like running with me the most??????” conversations. I don’t want that.
Instead, here is a list of characteristics of my ideal running buddy, taken from actual traits that I admire in runners.
An ideal running partner:
- Talks A LOT. Like non-stop.
If I have to do the talking, then I get winded too fast. Then I get tired and want to stop. So I like to run with someone who does all the talking for me. Like a live podcast.
One friend literally recounts stories from the New Yorker to me on long runs. Why is that great? Because every one else hates reading the New Yorker and doesn’t have the patience to slog through a whole 30-page article. When a friend takes the time to read it, AND remember the fun details, AND tell them to me like a little story, I almost forget how hot I am on mile 2. It’s like running with Malcolm Gladwell.
- Is faster than I am, but only a smidge.
If your friend is too fast, then you feel like an ass for ruining their run. If they are way slower than you are, then you get antsy. So the ideal running partner runs a little faster, but not so fast that you have to tug the back of her shirt when she pulls ahead.
Running with someone faster means that sometimes I get tired and huffy puffy and bitch a lot. But it also means that when we train together, I’m forced to work harder than I probably want to, which isn't a bad thing and gives me plenty to complain about at the time.
- Doesn’t let me stop when I want to.
I warn everyone up front that I'm going to complain a lot. The best running partners tolerate my complaints, but do nothing to accomodate them.
Like when we're running and there's a big hill, I’d be all, “this is hard, I don’t want to go up that hill, I’m tired, Running is stupid, can’t we just stop, I hate you, why did you make me do this, it’s 5 am in the morning and August, I’m sweating so much, did my heart just stop beating? I think it did, do I look pale? Why aren’t you sweating?”
The ideal running partner just says, "Shut up, Rob."
Then I shut up and berate my running partner in my head. When I finish my imaginary rant, we’d be at the top of the hill and I’d say, “That was easy.” We'd laugh. Then I’d collapse and an ambulance would pick me up. It was fun for everyone.
- Is organized and motivated.
I won't negotiate how far we’re going to run, what time we’re going to run, or where we’re going to run. But if someone else has a plan, I'll just do it. It's especially helpful when someone else puts together a calendar and emails it to me.
But the best running partners never cancel. Once someone cancels, then it's allowed. I try to come up with any excuse I can muster to get out of a run if I'm feeling lazy. If the other person has never canceled on me, then I know I can't cancel because I'll get in trouble. However, once there's been a cancellation, it becomes allowed and expected. Like stopping at a water table during a race. If you go by the first ten tables without stopping, you don't think about water. Once you stop and drink and your legs take a break and realize how magical it feels to stop and rest, then ever water station becomes a little panacea of awesomeness.
- Carries one of those idiotic looking fanny backs with water.
My friend Jess does this. I didn't want to mention names, but she wears one of those tool belt things and it looks ridiculous and I mock her for it relentlessly. Goddamnit, though, I love that thing when I'm thirsty and she lets me have a sip.
What is the best piece of running advice you ever received and who was it from?
In 1980, my dad ran the NYC Marathon in 3hr 19min (suck it, Meghan). I was two. To commemorate my dad's race, my mom bronzed one of his disgusting, smelly sneakers. My friends thought it was stupid to have a golden shoe in the living room.
So when I first started running, and was feeling particularly lazy and unmotivated, my good friend Ryan said, “Hey, if your dad can run a marathon in that heavy bronze shoe, you can do half in those shitty Brooks. So I did.
What is your favorite running gear/piece of clothing?
Body Glide. Second favorite is this hideous yellow Fred LeBow shirt (the combination of the mustard yellow and the face picture is a real winner):
Spring is lurking around the corner which means rainy days are already upon us. Instead of heading into the gym for a cross training day or the treadmill, zip up that rain jacket and show the rain who's boss. We promise, you won't regret it. Jessica gives us a few reasons to head out despite the weather.
RACE DAY PREPARATION: It's preparation for unexpectated (or expected) race conditions. I'll never forget waking up on the morning of my first marathon and it was snowing! Eventually, the snow turned to heavy rain by the time I arrived at the start - and it never stopped the enitre race. Thank goodness I was prepared!
EMPTY ROUTES: Chances are you'll get the city or your running route all (or almost all) to yourself. Heavy rain sends the crowds to the gym and leaves you with your own personal playground. Enjoy it.
EMPOWERMENT: Battling sloppy weather conditions makes us stronger and empowers us. Finish a good workout in the rain and you'll feel like a million bucks (or definitely after a warm shower!).
AN EXCUSE FOR GEAR!: It's an excuse to buy flashy and weatherproof running gear. Running gets better in the right gear. Check out this Runner's World article on running jackets for the rain. Don't forget a hat and gloves if it's cold out there not just wet. You also might want to designate a pair or two of your running shoes to wet, muddy run days.
If you're already a rain runner, then we commend you. If you haven't tried it out, we recommend taking the next rainy day as an opportunity to try something new. You never know, you just might get hooked!
Many of us have our running routes and that's what we stick with - over and over, week after week. Changing up your running route offers many incentives: a different view, a change of pace and importantly, the opportunity to run on a different surface. Switching up the surface you run on will give your body a break and hopefully elongate your running career!
We recommend that runners find different surfaces for their weekly runs as it gives your muscles and joints a break from all the pounding. Concrete (sidewalk) is the hardest surface and thus, most jarring on your joints. Pavement (asphalt) is a bit more giving and the better option over sidewalks if possible. If you have access to a dirt path or a grassy route - jump all over it! Running on earth (dirt, grass, trails) is less stressful and jarring to your joints but it will make your muscles work harder because the surface is uneven. It will strengthen your ankes and give you that extra boost when you return to pavement or concrete. Treadmills are the best option when the weather is bad and you cannot run outside. The smooth surface is easy on the legs.
In conclusion, switching up your running routes, and surfaces, will make your runs easier because there's a different focus, give your legs a break and work your muscles differently. Try out a new surface or route this week!
Running makes us happy. We ensure that we run happy because we’ve learned to adjust our runs to what is happening in our life. We’ve found that running helps us return to balance and find our happiness.
How do we run happy? Simple, we enjoy it and adjust our runs when necessary. We push ourselves during those 3-mile track workouts because, while not always fun, these workouts instill strength that brings a smile to our faces. However, we take time to enjoy runs as well. Jessica and I make it a point to have a friend run every now and again, where we don’t talk business; we simply catch up on our lives. We walk when we want and we try different routes. We aren’t afraid to run by ourselves and ask for a solo run every now again.
Our five ways to run happy:
If you live in a cold climate, chances are, you'll be dealing with training and snow at least a few times this winter. Snowy conditions can be tricky, however, if you dress appropriately, have a good attitude and take the necessary precautions, you can still get your training in when it's snowing or there's snow on the ground.
Here are our tips for running in the snow:
1) Keep your hands and feet warm. Wear gloves that wick away moisture. Mittens are a good choice on really cold days because your fingers will share their body heat. We recommend using hand warmers in your gloves or mittens. Wear a thin sock liner to keep your feet nice an toasty. If your feet and hands are cold, the rest of you will be cold!
2) Protect your head. About 40% of you body heat is lost through your head! Wear a hat to stay warm. If it's snowing, wear a hat with a brim to keep the snow out of your face. We recommend that you wear a beanie underneath for comfort and to keep your head extra warm.
3) Wear trail sneakers. They have more traction and are usually more waterproof than regular sneakers. These are a good investment if you have to run on snow a lot (plus, you have an excuse to get off the pavement and onto the dirt come spring time!)
4) Check temperature and wind chill. If the wind is strong, it will penetrate your clothes and cut through the insulating layer of warm air around you. If the temperature is below zero or the wind chill is below negative 20, opt for the treadmill.
5) Dress appropriately. A good rule of thumb is to dress as if it's 10 degrees warmer than it really is outside. You will warm up within 10 minutes of running. If you warm when you start, you will begin to sweat early in your run.
Shout out to New York this week with our favorite tune for running this week.
New York, New York - Ryan Adams
Get out there and run!
Running is one of our favorite activities. We love it as an escape, a way to reconnect with ourselves or with nature but most importantly, we love it as a way to connect with and spend time with our friends and family.
Don't forget to run with people every now and again. It's a great way to spend time with friends, push your pace a little bit or simply slow down. We recommend coffee, tea or a drink after as a reward!
Enjoy your running and invite a friend next time!
Setting goals is only the first step to achieving your dreams and living the life you want. Following through and accomplishing them are the next steps. Here are our tips for how to stay motivated and achieve your 2013 goals.
1) Set goals. For example, pick a race and pay for it - now you're committed. Differentiate long-term vs short-term goals. Long-term: I want to lose 10 lbs. Short-term is how do you get there: I run 2x a week for 45 mins, or I do 3 classes a week.
2) Write your goals down on paper and look at them every day.
3) Find a support network. Say your goals out loud. Find someone who supports your goals and will keep you accountable, ie. friend, coach, family.
4) Find a friend/partner in crime to workout with. Meet them for those early morning classes.
5) Keep a record or workout log of what you do so you can see your progress andt track improvements.
6) Have the proper gear. You’ll look good and feel good!
7) Keep it fun and attainable. Meeting a friend for coffee? Run there! Go to a Friday class and then meet your friends out after.
8) Practice moderation. Don't jump into a marathon if you've only run a 5k. Start slow and build up.
9) Reward yourself along the way with rest days, your favorite food or dinner with friends.
Goals don't have specific shapes or forms or wording. They are yours and there to push you, motivate you, scare you and get you to think bigger and grander than you believe possible. Create a goal, or two, and share it with your friends, family and co-workers. Make yourself accountable. Write it on a piece of paper and stick it on your bathroom mirror or your bedroom door. Repeat it to yourself. Believe in it and in yourself.
If your goals are fitness related, talk to us. We'd love to help you define it, tackle it and create more! Having goals will motivate you to finish that 8th hill repeat or wake up at 7am on a Sunday to run 18 miles.
Today is our Holiday Edition of Tunes Tuesday. We recommend ditching the watch and cruising around your neighborhood with some holiday music! What are your favorite holiday songs?
"All I Want for Christmas" - Mariah Carey
"Last Christmas" - Wham (the video is pretty amazing too!)
We've compiled a list of our favorite running items as a little gift to all of you this holiday season. These are the items we consistenly reach for when heading out for a run and/or workout or what we use to stay injury free throughout training. No matter what the runner in your life is training for - from a 5k to a marathon - we think they will love the items on this list. Use it as a shopping guide for that special runner in your life, or even better, use it for yourself!
1. Trigger Point Tools -We can't say enough about the tools this company creates. We love their foam roller, called The Grid, and are newly in love with their Ultimate 6 Kit.
2. The No Show Ultimate Sock - Great stocking item. We love them because they stay put, out of sight and wick away the sweat.
3. Gym Boss - Perfect stocking stuffer for the newbie runner and the workout fanatic. You can set walk/run intervals which is great for the person just starting to run. Easy to use and clips onto your clothes.
4. lululemon Cool Racer Tank - We wear this year round and it's great for all types of working out. Layer it in the winter or use it as a cute running top in the summer. Loads of colors - we recommend anything bright!
5. The Stick - This is every runner's best friend. We love running relays (Ragnar Relay and Hood to Coast) and this little guy is a must have item because it's easy to pack and is the best self massage tool available. We recommend the Marathon Stick.
6. Melt Balls - Another awesome recovery tool for runners. It's like giving your feet a massage. Use it pre and post run to keep feet healthy and happy! Your feet will thank you.
7. Make a Break Jacket - Besides being extremely cute, it's water repellent, light (perfect for layering), has a hood, reflective detail for low light visibility and did we mention it's cute and flattering? Buy it in red, 'tis the season!
8. Garmin - We recommend the 610 for the serious runner who loves to track everything. The Forerunner 10, 210 and 410 have less features but do what all runners need - pace and distance. Garmin uses satellites to track your distance and pace. Your runner will no longer be beholden to the exact route they pre-planned. (whichever one - good for what)
9. Yoga classes - Most runners don't stretch enough. Yoga is a perfect excuse to stretch and allow your achey runner muscles to elongate, relax and recovery. If you are in New York City or Brooklyn area, we recommend sending your runner to Mala. Find a studio that offers basic and/or classes geared specifically for runners.
10. The gift of running - Give yourself or your runner one of our training programs or personal sessions. We offer gift certificates! Contact us to purchase your loved one the gift of running.
