Running A-Z: C is for Compression

Marathon runners are known for their compression socks. At any start line you'll see colorful compression knee socks as far as the eye can see. So are they for fashion or function? Are the benefits of compression socks in my head or on my legs?

Like many runners, I've been a fan of compression socks for a long time. Some runners wear compression during their runs, some wear after a long run for recovery, and some like me, do a combination of both.

I think hot pink compression socks during a race makes a fun fashion statement, but is there any real benefit outside of my fashion sense or is it all in my head?

For recovery

Compression has potential recovery benefits. Manufacturers of the products claim they increase circulation in your legs, decrease lactic acid, prevent cramps and minimize muscle fatigue. I personally love the way compression feels on my tired legs after a long run and I believe it helps me recover.

For Performance

Even though runners line up by the hundreds in their compression socks, there is little data that supports that compression can improve running performance. If the athlete believes that his or her compression socks cause him to run faster or longer, that perceived benefit can potentially boost performance, but it is no more scientific than a lucky charm. 

So if you love compression for the fashion statement or it makes your legs feel great during or after a run, I say go for it! There is no harm in compression socks (as long as they are not too tight) and may even provide a psychological boost.

As for me and my legs? I will continue to wear compression socks on race day and to recover. 

What do you think? Fashion or function? 

Coach Lea

Friday Funny: 5 Ways Runners are Misunderstood

Runners are a rare breed. Our non-runner friends shake their heads at us in disbelief when we talk about things like an "easy" 10 miler, hill repeats or 5am wake up calls. We try to explain our weird ways and even try to recruit them to becoming runners themselves, but we often just leave them confused. Here are five ways runners are routinely misunderstood by our non-running friends. 

five ways runners are misunderstood

The stickers on our cars

Whether they thought the 13.1 or 26.2 sticker on your car was a bible verse or a radio station, their eyes glaze over as we start to recount our last half marathon. They're certainly sorry they brought it up. 

The language we speak

Whether we are speaking in all acronyms (I PR'd and got a BQ!) or we start using weird words like Fartlek, they have no idea what we are talking about...and they're too afraid to ask, because we just might keep talking about running.

Our toenails are optional

Like any good runner we buy our running shoes 1/2 size to one size bigger than our street shoes, but it happens to the best of us: Sometimes our toenails turn black and/or fall off. So when our non-runner friends ask us to go for a pedicure, they sometimes don't understand that some issues are beyond help. We just do the world a favor and wear closed-toe shoes. 

Porta-Potties are a Godsend

Listen, I know they're gross, but when you are a beyond-exhausted runner that has to use the restroom and you see a porta-potty in the distance, you wonder if it is a mirage or if all your prayers have been answered. In that moment a porta-potty is literally the best sight you have ever seen. Hope you remembered to tuck toilet paper in your socks. Try explaining that one to a non-runner.

The early morning alarm

When we skip a night out on Friday because we have an early morning training run, or leave the party early without drinks on Saturday because of a Sunday morning race, it can be hard for our non-runner friends to understand our priorities. Yes, we want to get up at the crack of dawn to run 13 miles in exchange for a t-shirt and a cheap medal. Really! 

Don't get me wrong, I love my non-runner friends. I don't expect them to learn everything about running just because I love it. I'll accept being a misunderstood runner as long as we can agree that a marathon is 26.2 miles. Every. Single. Time.

Have you ever been misunderstood as a runner? 

Coach Lea

5 Ways to Celebrate Global Running Day

Usually on #workoutwednesday I share a strength training workout, but today we are going to do something a little different. Did you know it is a global holiday today? It calls for celebration. 

It seems that nearly every day, it is declared a new social media made-up holiday. You know what I mean. National donut day. World margarita day. National sibling day. National wine day. The list goes on and on. These made-up holidays can be fun way to connect and share on social media, plus who doesn't love a good excuse to drink wine and eat donuts? (Not me. I'm a trainer. Sarcasm font needed here.)

Finally there is a made-up holiday that I can really get behind! June 1st is global running day. I say if you participated in national donut day because it was "a thing" you are now morally and socially obligated to participate in global running day! (ha) If you can use a made-up holiday as an excuse to indulge on donuts, then surely you can use one to motivate yourself to go for a run. Deal? Deal. 

FIVE WAYS TO CELEBRATE GLOBAL RUNNING DAY

1. Go for a run (D'uh.) 

The easiest way to celebrate global running day is to go for a run! Whether it is one mile or ten miles, get out there and hit the pavement. Nothing boosts your mood and clears your head like an outdoor run. 

2. Download a Race Bib

If you want to have a little fun with it go to http://globalrunningday.org/ to pledge your miles and download a running bib. Whether you wear the bib or not is up to you. Your neighbors may look at you funny, but I'm used to it, they look at me funny anyway. 

3. Share on Social Media

What's the point of a made-up holiday if you don't share it with all your friends on social media? Since it is virtually impossible to run a mile without telling everyone you know about it anyway, this is a perfect opportunity to let your Facebook friends know that you are cool and athletic. Use hashtag #globalrunningday and share a sweaty-selfie or a shoefie. While you are at it, search the #globalrunningday hashtag to connect to the millions of other runners celebrating this day.

4. Run for Charity

Run for your favorite charity on Charity Miles. Did you know you can raise money for your favorite charity by logging the miles you are running? It is a great way to give back and all you have to do is run (and download the app). You can do this any day, not just on Global Running Day. 

5. Motivate Friends

Global running day is the perfect opportunity to guilt..errr...I mean motivate your friends to go for a run with you. Once you tell them about global running day they surely won't want to miss out on this once a year opportunity. Who knows, you may end up recruiting the next run fanatic and change someone's life. Gather up your friends and family and make an event of it. 

What do you think? Will you join me in logging some miles on global running day? Let me know in the comments or on social media if you ran today to celebrate! In the meantime, I am still pushing for my own made-up holiday, National Hug a Blogger Day.

Coach Lea

Running A-Z: B is for Breathing (Breathing Tips for New Runners)

Welcome to the newest edition of Running A-Z. This is a weekly series where I cover a new running topic each week following the order of the alphabet. Last week we covered running acronyms. If you don't know what a BQ or a PB is in running, check out that post to get up to date. 

B is for Breathing

It may seem silly to write a blog post about how to breathe, as breathing is something that we don't have to think about normally. When you start to run you naturally will start breathing heavier to provide your lungs with the necessary oxygen. However, breathing is often an issue for new runners. It seems that the lungs give out long before the legs and you are left huffing and puffing when your legs could go on.

There are a couple of breathing strategies that can help you as you move through this phase of your training. 

DEEP BREATHING

Breath through your mouth and your nose to take in as much oxygen as possible. Run with your mouth slightly open. It keeps your face relaxed and makes it easier to breathe deeply. Take deep breaths from your diaphragm, rather than your chest (otherwise known as belly breathing). Practice taking deep breaths, put your hand on your belly to feel it expand and contract with your breath. 

RHYTHMIC BREATHING

Rhythmic breathing is helpful in a couple ways. Try to synchronize your breathing with your steps, it helps with both efficiency and pacing. I personally like a 3:2 breathing pattern. With each step I take three breaths in (right, left, right) and then two out (left, right). Be careful not to hold your breath at any point. (I found at first I had a tendency to hold for a second after the inhales and I had to break that habit.)

A 2:2 or 3:3 are also popular breathing patterns. Two breaths in, two breaths out or three breaths in, three breaths out in time with your steps. Rhythmic breathing can also be a mental distraction. While you're focused on counting your breaths and steps, the miles can seem to move by a little faster.  

It is not just for beginners. I do rhythmic breathing when I need to focus and find my running rhythm. If you do a little experimenting on the road, I am sure you will find the rhythm that works best for you. After some practice, you will find that it comes naturally. 

Of course, talk to your doctor before you start running. If you find that breathing is an ongoing issue even after your have adapted to running, please see a doctor as it could be exercise-induced asthma (or something else all together). 

One thing I can promise about breathing for new runners is that it does get easier. It will get better with practice and conditioning. Before you know it you'll be breathing like a pro. 

Good luck and keep training!
 

Coach Lea

Pina Colada Protein Smoothie

Who doesn't love a Pina Colada? Since this is a health and fitness blog, I'll leave the alcoholic versions to your favorite bartender and I'll tell you about this delicious, healthy, Pina Colada protein smoothie instead! 

Fill the bottom of the blender with a handful of spinach. I do this for every protein shake that I make because you can't taste it and it is an easy way to add a serving of greens into your meal. 

Add a cup of Greek coconut-flavored yogurt, a handful of fresh or frozen strawberries, 1/4 cup of unsweetened coconut flakes, 1/2 cup of canned pineapples, a scoop of vanilla protein powder and water to blend. 

Blend it all up and serve!

Pina Colada Protein Smoothie

This is a delicious post-workout recovery meal. Be sure to eat carbs and protein like found in this Pina Colada protein drink 30 minutes to an hour after a hard workout. 

Give it a try and let me know what you think.

Coach Lea