10 Essential Safety Tips for Runners

Running safety has been on my mind a lot lately since I started the Runner's World summer run streak and I've been running outdoors a lot more. It's the kind of thing we tend not to think too much about until something happens to us or someone we love (or we see those scary news stories).

I had a long stretch of time when I did not run outdoors alone at all, because out of nowhere I had a weird feeling about it. I think it's important to trust our intuition. These days I run with hubby when possible and take precautions to run as safely as possible. If I feel unusually uneasy one day, I'll run on the treadmill or take a rest day. We don't need to be afraid to run, just be aware of the risks and take safety measures.

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RUN WITH A PARTNER WHEN POSSIBLE

There is safety in numbers. If possible, run with a partner, even if that partner is your dog (hi, Ollie!). I run with my husband a lot which makes me feel safer out on the streets. When he runs faster than me, I yell at him from behind to slow down or else I might get murdered back here. All joking aside, team up for safety.

IF RUNNING ALONE LET OTHERS KNOW

Let someone know when you are going on a run alone. Advise them the route you intend to run, when you are leaving and when you return. If could be someone you live with or just a text to a friend. If nothing else it gives you a legitimate reason to #runbrag. 

AVOID RUNNING WITH HEADPHONES

I love running to music, especially my beloved White Stripes, but running with headphones can be dangerous. It's important to stay present and aware of our surroundings. If you can't hear that barking dog, distracted driver or possible predator approaching, you're less likely to be prepared to defend yourself. Save the headphones for the treadmill or track.

WEAR LIGHTS AND REFLECTIVE GEAR AT NIGHT

It's probably best to limit runs to daylight hours, but I know that's not always possible, especially during the winter months. When running in the dark, wear a headlamp or shoe lights and reflective gear. You may look dorky with a headlamp, but safety first, right? Right.

ALWAYS CARRY YOUR CELL PHONE

Always carry your cell phone so you can make a phone call in case of emergency or get too tired and need a ride home (wink). I use a FlipBelt that holds my personal items close to by body while I run. 

CHANGE UP YOUR DAILY ROUTINE

We are creatures of habit and it can be easy to fall into a regular running route at the same time every day. It's a good idea to change up your route or the time of day. Run an hour earlier or an hour later, or on a different day than usual to change it up. Try running your regular route backwards or on different streets. 

ALWAYS CARRY ID

It's an easy thing to overlook. You think that you'll be back in 30 minutes, you don't really need your ID, but if something happens, having identification and/or emergency contact information on you is crucial. You can slide your driver's license in your running belt or wear a shoe ID. 

RUN ON LOW TRAFFIC STREETS AGAINST TRAFFIC

Run on low traffic streets facing oncoming traffic. It may sound counterintuitive, but when you run against traffic, you can see the traffic coming towards you and will be able to react quicker than if it was coming from behind you. 

AVOID UNFAMILIAR AREAS

When running alone, avoid isolated and unfamiliar areas. You can could easily make a wrong turn and end up in an unsafe part of town. When you are out of town, ask for route recommendations from hotel staff, running stores and local runners. Know in advance who to contact in case of emergency. 

CONSIDER PEPPER SPRAY OR SELF-DEFENSE CLASSES

Consider carrying pepper spray or a personal alarm with you on your run or taking self-defense classes. 

Do you take these safety measures on your run? Any other safety tips you'd like to share? Trust your intuition, take safety precautions and run safe!

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FIT TO RUN: MONTH ONE WORKOUTS, PUTTING IT ALL TOGETHER

Hi, friends! Welcome to the latest edition of workout Wednesday! If you've been following along, each week I have been unveiling my strength for runners program, a little bit at a time. 

Introduction
Goal Setting
Nutrition 101 for athletes (yes, that means you)
Rest and recovery
Fit to Run: Easy Run + Strength Training A
Fit to Run: Interval Run
Fit to Run: Easy Run + Strength Training B

MONTH ONE

The first month is an introduction to the program. If you have been running regularly but just beginning to incorporate strength training into your program, this is the perfect place to start. 

There are two rest days each week, four easy runs (30 minutes or less) + four 20 minute strength sessions and one interval run. You can learn more about each component of the program by clicking on the links above or downloading the PDF calendar and printable workouts below. The words on the PDF calendar have clickable links (once you download) that will also take you to the blog post that describes the workouts in more details. 

If you already subscribed to the blog then entering your email below will not cause you to receive duplicate emails. If you would rather just email me and I can send you the PDF, you can send the request to leagenders(at)gmail(dot)com. 

Stay tuned for month two of the program. We will progress to a different format of strength training, will start incorporating weights as we get stronger and introduce some new running workouts. If you have tried the month one workouts and would like to provide some feedback, I'd love to hear it. 

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Stay strong runners!

Coach Lea

52 Healthy Habits: Overcoming Negative Thoughts

Welcome to the latest edition of 52 healthy habits, when each week we tackle a new healthy habit. Healthy habits are the building blocks of a healthy lifestyle. If we tackle one habit at a time, we can improve our lives one small step at a time. No matter where you are in your journey, from the newbie to the expert, there is always room for incremental improvements. I am always looking for ways to make better choices, have a healthier mindset and improve my fitness. It doesn't have to be a whole life overhaul, we can do it together, one small thing at a time. 

This week I want to talk about mindset, specifically overcoming negative thoughts because it something that I have been struggling with lately. It seems the more I step outside my comfort zone, I more try to expand in this world, the louder those negative thoughts get. Is it just me? Of course not. It happens to the best of us. Especially the best of us, because the best of us are the ones pushing outside of our comfort zones.

As I try to do more in this world to grow and help others, those voices get louder. You know them. We all have them. I am working on overcoming negative thoughts by actively addressing, ignoring or reframing them. 

We are what we think. The problem is when we think negative thoughts, they can lead to negative actions (or inaction) that can sabotage our best intentions and limit our impact in this world. 

We sometimes don't think about mindset as a habit, but it is. We can find ourselves in a negative mindset habit loop. Learning to recognize neagative thoughts for what they are is a skill we can work on and master. 

RECOGNIZE THAT THOUGHTS LIE

You don't have to believe every thought that passes through your mind. The truth is that your thought lie. When I get a thought that tells me I'm not good enough, not smart enough and doggonnit people don't like me (reference) I evaluate those thoughts. Are they true? Are they helpful? Can they be changed or reframed? Most of the negative thoughts I think are simply not true, just my own insecurities creeping in. 

“The truth is that your thoughts lie.”

— Lea Genders Fitness

START WITH GRATITUDE

I've found coming from a place of gratitude in everything first helps with negative thoughts. Find a reason to be thankful. Challenges provide opportunities to grow. Difficult people are opportunities to practice compassion and patience. It's a work in progress for me. I do best when I acknowledge the thought, try to find a way to be grateful (or at least think about the things I am grateful for) and then practice controlling my reaction. I am nowhere near perfect but focusing on what I am grateful for goes a long way in overcoming negative thoughts. 

JOURNAL

I don't recommend keeping all negative thoughts stuffed deep down inside while portraying a Polly-Anna personality. I've found that expressing negative thoughts, concerns and worries in a healthy manner, like in a journal, helps me process my thoughts and evaluate what's real and what are my own insecurities. When I write it down with old fashion pen and paper it clears my head better than thinking about it, talking about it, or even typing it. 

SUPPORT SYSTEM

Surround yourself with positive uplifting people. It can be all too easy to find a negative person to share life complaints. It may feel good in the moment, and can even feel like bonding with that person, but complaining is unproductive, especially when it's about the same thing over and over again. Surround yourself with people who help you focus on solutions to problems, not just complain about them. Spend time with people who uplift, encourage and push you when needed. We all can pursue our dreams to the fullest, it helps when the people around us believe in us, even when we struggle to believe in ourselves.

MOVING MEDITATION

It's no secret that exercise can improve mental wellbeing. When I'm upset or stuck in a negative mindset, I often find that a run, a walk or time at the gym (aka #shredshed) can help me untangle those thoughts and clear my mind. I don't usually think about my problems while exercising, it is a healthy temporary escape from them. Negative thoughts don't go away after an exercise session, but I usually feel more equipped to deal with them.

Let's tackle this together. Push forward. Don't let negative thoughts get in the way of living your dreams. 

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Eat to Run: Nutrition 101 for Athletes (That Means You)

I am working on my running and strength training program that helps runners find that balance between a solid running program and the needed strength training. If you follow along on Wednesdays, I am releasing a new component of the exercise portions of the program each week. 

As important as it is to get in the workouts, it is just as important to get in your rest, recovery and nutrition. As an athlete (yes, you.) you want to eat to maximize your performance. No matter what your goals are, nutrition is one of the most important factors in success.

Think like goldilocks. Not too little, not too much. Just right. 

If you eat too little then your performance will suffer, your runs and workouts may feel sluggish and difficult. You could risk injury, illness or burnout. Without adequate calorie intake you could be missing out on important macro and micro nutrients and that will make anyone feel worse than Snuffleupagus running uphill in the heat in Texas.

If you eat too much, you could be promoting fat storage. Often when we exercise intensly our hunger signals go crazy, so we end up eating more than we need.

The key is finding the right balance to sustain your activity levels, which may take some experimenting. Some people who track calories find the formula of between 11-12 calories per pound of bodyweight a good place to start, while tracking outcomes and adjusting as needed.

Others try to eat mindfully, focusing on portion sizes, tuning into hunger signals and eating slowly. This takes some practice and experimenting and can't be fully summed up in one sentence. I wrote a post about mindful eating here that may be helpful if you want to learn more.

The key is to track and pay attention to outcomes and adjust your intake accordingly. Feeling sluggish during your workouts? Try adding more calories and see how you feel. Feeling bloated and uncomfortable? Scale moving in the wrong direction? Make adjustments as needed. 

If you are thinking, "D'uh, Lea. I got it. Don't eat too much and don't eat too little, it doesn't take a genius to figure that out" but still are having trouble finding that balance, talk to me about nutrition coaching. I can help guide you through the process because knowing and doing are not always the same thing. Most of us know what to do, but executing over the long term is the hard part. Often a support system is the missing piece. I am here to help. 

Focus on food quality

All the foods we eat are made up of macronutrients: Carbohydrates, Protein and Fat. While popular fad diets may try to convince us that eliminating carbs or fats from our diet is the secret to losing weight, I'd argue that to look, feel and perform your best, you need them all. The key is the focus on the quality and portion size of each macronutrient.

Let's try to choose whole food sources for each macronutrient. If it comes from nature, it's usually a great choice, poisonous berries and snake venom notwithstanding. hah.

Carbohydrates

Most athletes need carbs. Carbohydrates are our body's preferred energy source. While some people may lose weight in the short term on a low carb diet it is not ideal for athletic performance.

However, our body's tolerance to carbohydrates is largely individual, which means some people may thrive on a lower carb diet while others may morph into a slightly scarier version of the Wicked Witch of the West (raises hand). But this isn't about what works for me, it's about what works for you and your individual needs and preferences. 

On the other hand, If you heard about carb-loading and think you need three servings of pasta the night before your next 5k, things may not be as they seem. While carbohydrates are important, we shouldn't use carb-loading as an excuse to over-indulge. If you are running a half or full marathon, gradually increasing your carb intake over a few weeks before race day can increase glycogen storage, which may help with performance on race day. Eating a whole pizza the night before your race will likely make you feel like crap, and you may have to literally crap on the course. (Sorry. hah.)

The key is to focus on carb quality and portions. Choose nutrient-rich carbs that come from nature in appropriate portions. Healthy foods like fruits, potatoes, brown rice, quinoa, oatmeal and vegetables are all good choices. Cut back on processed carbs like crackers, chips, bread, sodas, packaged foods and added sugars. You don't need to eliminate completely if you enjoy these things, just reduce your overall intake so they are occasional indulgences, rather than daily staples. 

If you are trying to lose weight while exercising intensely, try timing most of your carbohydrate intake to before and after your workouts and limiting starchy carbs (potatoes, rice, etc.) on non-exercise days. 

Fat

The key to healthy fat intake is monitoring the quality and portion size. A gram of fat has 9 calories, which is more than the 4 calories per gram for carbs and protein, so while healthy fats should be included in an athlete's diet, be mindful of portion sizes as fats can be easier to overeat. Some examples of healthy fats are fatty fish, nuts, dairy, olive oil and avocados. An easy and effective way to measure fat portions is to add a thumb size of fats at each meal. How many pistachios are the same size as your thumb? How much of that avocado is a thumb-sized portion? That's a good place to start. 

Protein

We need protein to maintain, repair and build muscle. Start by adding .5 to 1 gram of protein per pound of body weight, depending on your goals (weightlifters need more than endurance athletes). If you have not been tracking protein intake, you may find you come up a little short. I did. Lean meats are great high protein sources, you can also find protein in eggs, Greek yogurt (I prefer plain, no sugar added) and cottage cheese. Protein supplements like powders are great for filling out your protein needs if you are coming up short, but always aim for whole food sources first. Check out this post I wrote on protein intake for more information.

Putting it all together

When planning your meals, opt for a whole-food serving of protein, a serving of fat and a serving of starchy carbs (workout days) and/or vegetables at each meal. 

A breakfast might be two whole eggs, an egg white cooked with spinach, a serving of old-fashioned oatmeal flavored with cinnamon and fresh berries.

Lunch may be a spinach salad with lots of vegetables, grilled chicken, a thumb-sized portion of avocado and a piece of fruit.

Dinner could be salmon, a serving of sweet potatoes and stir-fried vegetables. 

I am a big believer in balance and variety, so eat the delicious natural foods that nourish you, but find room in your diet to enjoy the indulgent foods you love in moderation. There is room for it all when we are mindful about making healthy choices most of the time. 

Need help with your nutrition strategy? Tired of dieting? Want help developing healthy habits while staying sane and balanced? Looking for long term results? My nutrition habits coaching program is a 12 month habit-based system expertly designed by Precision Nutrition for people who are tired of quick fixes, empty promises and are willing to put in the effort to make lasting changes.

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Fit to Run: Easy Run + Strength Day B

Welcome to the latest edition of #workoutwednesday! If you've been following along, you know I've been putting together a strength training program that can be incorporated into any running program. Most runners know they should be strength training to get stronger, faster and become less prone to injury, they are just not sure how to fit it all in. I'm here to help.

I am excited to share my strength training for runners program with you as it unfolds. Each week I will share a new component of the program. We are starting with phase one which will last four weeks. I wrote an introduction to the program that explains how I am putting it all together. The intention is to slow-drip the content to my blog readers as it is created and then eventually offer it as an ebook once it's complete. 

If you subscribe to my blog you won't miss any of it as it is released. Enter your name and email to download a printable version of this workout. If you are already subscribed, you won't receive duplicate emails if you enter your email again to get the download.

This post contains affiliate links. That means if you click on a link in this post and make a purchase, I make a small percentage of the sale at no additional cost to you. No one is getting rich here, it just helps with the running (pun intended) of this blog. Thanks, as always, for your support. 

STRENGTH AND RUNNING

If you are following along, Day one is an easy run + strength training A, Day 2 is an interval run that can found here. Week one day three is another easy run at conversational pace plus strength training B

FIT TO RUN

EASY RUN

The easy run should be 30 minutes or less at at a low intensity at conversational pace. This means the effort level is leisurely and you can hold a conversation without gasping for breath between sentences. You can learn more about Rate of Perceived Exertion or RPE and how to determine your effort level in this post. The purpose of this workout is to build and maintain and running base. 

It is also a short run so that you can fit both your run and your strength training workout in under an hour. It is not my intention to have you working out for 2 hours a day. Let's get it done quickly and efficiently so you can get back to that thing called your life. We will advance into some longer runs and higher intensity workouts in the next month.

STRENGTH DAY B

The strength training workout is about 20 minutes including rest periods. We are starting out with bodyweight exercises that can be progressed by adding weights as you get stronger. 

This workout uses a 20 second work/10 second rest protocol repeated for 4 minutes. You can search "Tabata timer" in the app store or on Google play to find a free timer. I use this wall mounted interval timer in the #shredshed and the  GymBoss timer at bootcamp or outdoors.

For each round you will alternate between two exercises for the four minute duration.

Exercise one: 20 seconds
rest 10 seconds
Exercise two: 20 seconds
rest 10 seconds
repeat for four minutes
rest one minute between rounds

These particular exercises were selected to strengthen your core (which includes your hips). Runners often have muscle imbalances because as you run, your quadriceps (front of your thigh) and your calves grow strong while your hips and hamstrings are under utilized. 

Be sure to warm up before beginning any exercises.

ROUND ONE

BIRD DOG

On all fours with your wrists directly underneath your shoulders lift one arm off the floor to shoulder height while lifting the opposite leg in line with the hip. Hold for 20 seconds, then rest for 10 seconds. Switch arms/legs on each round. Flex your abs and glutes during the move while breathing normally.

SUPERMAN

Lying face down on the floor with your arms extended in front of you, raise your arms, chest and thighs off of the floor and hold for 20 seconds, the rest for 10 seconds before moving on to the next exercise.

ROUND TWO

HIP RAISES

Lie on your side with your legs stacked on top of one another. Lift your top leg to about 45 degrees before lowering. Repeat for 20 seconds and rest for 10 seconds before moving on to the next exercise. Alternate sides on each round.

SIDE PLANK

Lift yourself up into an elbow side plank position with your shoulder directly over your elbow. Stack your feet and don't allow your hips to drop. Hold the position for 20 seconds before resting for 10 seconds before moving onto the next exercise. Alternate sides on each round. 

ROUND THREE

LOW PLANK

Position your elbows on the floor with your shoulders directly over your elbows. Your body should be in a straight line parallel to the floor. Engage your core while breathing normally. Squeeze your glutes. Be careful not to sink your hips or raise your butt in the air. Do not clasp hands in front as this throws off your alignment. Hold for 20 seconds, rest for 20 seconds before moving on to the next exercise.

LOW PLANK CRAWLER

Hold the same position as above. While in the low plank position, bring your knee out to side and bring as close to your elbow as your flexibility will allow. Be careful not to sink your hips low or raise your butt in the air. Alternate sides for 20 seconds, then rest 10 seconds before moving on the next exercise

(You will probably hate me after this round. If it is too challenging, you can make it a little easier by doing straight arm plank instead of low plank)

ROUND FOUR

RUSSIAN TWIST

Sit with your back at a 45 degree angle. Lift your heels off the ground to increase the challenge. Rotate your torso to touch both hands to the floor on one side, then alternate and touch both hands to floor on the other side. You can add a weight or medicine ball to increase the challenge. Alternate sides for 20 seconds, rest for 10 seconds before moving on to the next exercise. 

TRICEP DIP

Position your hands shoulder width apart behind you on a bench or chair.  Slide your bum off the front of the bench with your legs extended out in front of you. Bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle while keeping your back close to the bench. From the low position, straighten your elbows to return to the starting position. Keep your shoulders down as you lower and raise your body. Repeat for 20 seconds then rest for 10 seconds before moving on the next exercise. (Yes! Runners need strong arms too.)

PUTTING IT ALL TOGETHER SO FAR

Introduction
Fit to Run: Easy Run + Strength Training A
Fit to Run: Interval Run
Fit to Run: Easy Run + Strength Training B (this post)

Hope you will stay tuned for future installments as we progress through the program. Coming up next are more running workouts, new strength workouts and more on nutrition for performance. 

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