These days, fitting in my long runs has been quite difficult between the awful weather, my travel schedule, and timing. But, today I finally sucesfully completed a 10 mile run and think these tips may help a lot of beginning runners out there who are scared of their first double digit run.
1) Hydrate for 24 hours before. Everyone knows it’s important to either follow a route that has water fountains or carry water during your run so you may stay hydrated but it’s equally, if not more important to hydrate before the run as well. Today while running in the sunshine at 70 degree weather I was thankful that my body was so hydrated.
2) Be realistic! If you’ve been running on the treadmill all winter at 6.0 it’s not very likely that you’ll be able to keep the same pace outside especially if it’s your first or second outdoor run of the season. The outside elements such as hills, stoplights, exhaust, heat, wind, and sunshine can all affect your run. Keep this in mind while you’re running, especially if you have a Polar or Garmin which shows you your pace. You don’t want to start thinking negatively during your run.
3) Fuel yourself properly Make sure to eat a mix of carbs and fat before your run as the carbs will provide energy and the fat will last during the run and help sustain your energy. Many runners enjoy bread with peanut butter before a run. In addition, make sure to carry something with you whether it’s a gu, shotblock, gummy bears, etc so around mile 6 or 7 you can add more fuel to the tank.
4) Posture While running make sure that you are engaging your abs, relaxing your shoulders, using your arms to propel you forward, and not tensing up. I know it’s hard to remember all this while you’re running but it really helps as it allows your body to use your energy more efficiently. Notice in this picture which depicts proper posture, the runner is looking ahead 4-5 feet, using arms, and engaging the abs.
5) Have a reward in mind Today during my run I spent half the time powering through the hills thinking about my five hour spa day tomorrow. I knew I would enjoy the massage and pedicure portion even more after I had completed my long run. Once I reached mile eight I was already getting excited about my post-run shake! I’ve truly started to crave my post run shakes during the week and look forward to them! Having something to help power you through the hills or tough minutes will help.
My favorite post-run recovery smoothie is as follows:
1 scoop lean dessert whey protein powder (13o cals)
2 handfulls ice
1 small banana
1 TBSP PB2
1/2 c water
1/2 c Plain, light soy milk
Blend well, sip, and enjoy!
ohhhh very exciting. I have been dying to try that PB and can’t seem to get ahold of it!!
hmm a suggestion, well personally I’m always up for learning new healthy recipes (just no more baking people, I’m going to weigh a million pounds from all the cookie recipes.) 🙂
Wow, great innovation! I love your idea. Since I work a few blocks from pb and co, I don’t want to be entered in the contest, but I will announce it! Welcome to nyc baby!
I haven’t tried the WCW, but would love to!
I like when people include things to make their blogs more personal, i.e. stories and pictures. But maybe I’m biased 😉
I like lots of recipes and pictures 🙂
I love to try new products! I hope I win the 2 jars of Peanut Butter and Company. I love the ginger chews pictured! I love your blog. My only comment is to give us a grocery list of the foods you eat! That would be so helpful! THANKS!
I like your blog a lot just the way it is. I would not mind more pictures and recipes!
Oh yay – this sounds fabulous! My only blog suggestion would be to get your own domain name, but I love the blog. I blogged about your giveaway but it doesn’t go up until tonight.
I don’t have a blog but I would love to try those peanut butters!
My suggestion is a weekly grocery list (maybe including $? I’m moving to NY next year and sort of worried about finding good produce on a budget!), and it never hurts to add more pictures!
Thanks for the comments so far! I will definitely try and work on the photo part. I’m having issues with my camera and uploading pictures. If anyone has a Canon SD540 or similar model let me know!
I love recipe tutorials on blogs ;).
I just linked back to your contest! You are on my follower and I added you to my blogroll. Hmm a suggestion? Maybe more pictures of what you eat? I’d help you with your camera but I am very bad at technology haha.
Hey Ashley! I can’t believe I haven’t stopped by to say hi before but I’ve always meant to since you’re a fellow NYC lady. This giveaway is too amazing to miss though!
I will be adding you to the blogroll, of course. 🙂
Oh and I meant to suggest updating your “about me/us”. 🙂
i love about me pages because getting to know the bloggers makes reading the blogs more enjoyable!
I also vote for more pics and recipes.
Yes definitely add a ‘about me’ page + more pictures on your blog … that way you engage your readers better!! 😀
I have no blog, but I hope i can win this FANTABULOUS CONTEST!!!
May Canadians enter? My suggestion is more vegetable recipes/ideas – it’s the right season for them.
I don’t have a blog.
i like pretty pictures! i just realized you’re not on my blog roll – thought you were – i will add you now and link back 🙂
More pictures ! I looove PB & Co peanut butters. I can't wait to visit the actual shop in NY someday.
i would love to try it! thanks
awesome giveaway. thank you!
jkishnek@yahoo.com
jbuscovich[at]yahoo.com
i don’t have a blog but i hope i could enter the giveaway.
aznangel520@Hotmail.com is my email address.
i would love to try that pB!
loving your blog and the awesome giveaway. I haven't tried PB & Co peanut butters yet and I would love to if I could have the chance!
my email is hyangdanc@ucla.edu
Thank you!
Hello! Great Giveaway. Thanks so much for the opportunity. I don’t have a blog but I really love reading product reviews, new workouts people try, and recipes.
I do not have my own blog but would love to win the contest
tatooturtle@hotmail.com
Sweet giveaway!! I don’t have a blog but my suggestion would be for lists of your favourite things (eg. favourite breakfast combinations, desserts etc.) 🙂
oceancrush at gmail.com
I am new to your blog and it looks great! I always like seeing recipes…
hey! i’m excited to start reading your blog regularly (:
one suggestion would be to spruce up your page once a month..like get a new layout and use different fonts/colors! it’d be fun to design for you, and fun for readers to see!
(:
awesome! had a look at some other posts, will add to feed!
I love the great info, excellent blog. Look forward to reading more 🙂
Cool stuff, thanks for sharing, pretty much on the ball.