Women's Running

Super Beauty Foods

jsebor — Fri, 17 May 2013 12:46:34 +0000

In the market for that moonbeam effect? Get your glow on, girl! Radiant skin starts with a healthy diet, full of nutritious foods that boost your luminosity. Lisa Drayer, author of The Beauty Diet: Looking Great Has Never Been So Delicious, shares her grocery list for gorgeous skin, hair and nails. Another beautiful bonus: These foods will help you run faster and stronger!

Kiwi

One of the best sources of vitamin C, kiwis protect against signs of aging, a common problem for runners who spend countless hours in the sun. In a recent study published in the American Journal of Clinical Nutrition, researchers found that a diet high in vitamin C was associated with fewer noticeable wrinkles. The furry green fruit also helps you maintain a beautiful smile, according to another study linking low levels of vitamin C consumption to gum disease.

Wild Salmon

“The omega-3 fats found in these fish play a key role in keeping skin soft and smooth,” says Drayer, who recommends stocking your fridge with salmon. By reducing inflammation at the cellular level, omega-3 fats prevent scaly skin, redness and acne. Studies have found that fish oils also protect against the sun’s ultraviolet rays. Although it may be a few more dollars per pound, make sure you opt for the wild variety to avoid the toxins found in farmed fish.

Yogurt

One cup of plain, low-fat yogurt supplies 450mg of calcium. That’s close to half your recommended daily dose! The bone-building mineral is key if you want beautiful nails, good posture and a radiant smile. Yogurt also packs a serious protein punch. Drayer explains, “Our nails are made of the protein keratin, so to grow long, strong nails, it’s important to consume an adequate amount of protein,” a nutrient that’s also imperative for running performance and muscular repair.

PMS Symptom Relief

jsebor — Thu, 16 May 2013 19:11:50 +0000

These supplements and medicines have been found to alleviate symptoms including bloating, cramps and heavy flow.

Chasteberry - Known as the “woman’s herb,” studies show that this plant-derived supplement may help with breast tenderness and abdominal pain.

Calcium - A report from Columbia University found that this bone-building mineral may improve symptoms by as much as 48 percent.

Naproxen or Ibuprofen - Anti-inflammatory drugs reduce pain associated with cramping and may decrease blood ow.

Birth Control - Many women take birth control not for contraceptive purposes but because it alleviates discomfort caused by PMS and heavy flow.

Lysteda - This new prescription medication does not affect ovulation, but has been found to reduce severe bleeding.

Blogger On The Run: Running And The City

jsebor — Thu, 16 May 2013 10:00:24 +0000

An unexplained heart attack at the age of 28 motivated this week’s Women’s Running magazine Blogger On The Run to lace up her shoes to start running! Meet Elizabeth from Running And The City - she’s an NYC girl running all over the city and inspiring her readers along the way. Read Elizabeth’s story and find out why she believes running happy is the key to success!

Women’s Running: How would you describe yourself?

Elizabeth: Central Park Runner born in Argentina and in love with NYC. Also a certified biomechanics coach, a USA Track and Field coach, a race organizer, RunningAndTheCity blogger and a non-profit organizations fan!

WR: How did you begin running?

E: In 2004, for no real reason, I was hospitalized for a heart attack. My heart was functioning at 20% and I got really scared; I was 28 and I didn’t want to be a heart patient for the rest of my life. Instead of the laundry list of pills and surgeries my cardiologist ordered me, I decided to take up running. I thought that if I could run, I would be ok. Really, I could barely walk without palpitations in the beginning. And I had never ever been into sports before then: I thought sweating was disgusting! Eventually, little by little, I started feeling stronger and the running bug caught me!

WR: What keeps you running and training?

E: As hard as it was to get started and get into it, I could not imagine my life without running now. I don’t even need any motivation, it’s a part of who I am. I am a Runner and it really has changed my life. But I do like to have a race scheduled sometime in the future to keep my Running organized and in check, mostly on cold, dark mornings!

WR: What type of run is your favorite?

E: I like combo runs the most! I love hardish-longish runs, like a 14 mile progression run, or a 10 miler at marathon pace, or a 10k at half marathon pace. I like combining efforts, so not just long and slow or fast and short, and also always practicing pacing, which is super important. I also love hill sprinting. It’s hard but always an amazing workout that is over fast! Whatever run, I always prefer a soft trail to hard cold pavement.

WR: What’s your favorite race memory?

E: Finishing my first race. It was the 2006 New York City Half Marathon, the first year they held it, and it poured on us from mile 7 onto the finish. Given I had only had one run of 6 miles once before, I wasn’t even sure I could finish it. And coming from a heart attack two years prior, my #1 goal was to not die. Once I reached mile 11, slowly of course, I started crying. I cried nonstop for the last two miles. I had never felt so empowered and more like I could do anything. As soon as I finished I wanted to sign up for my next race, even if I couldn’t walk straight for a week! And then in 2008, when I finished the New York City Marathon… I felt like a brand new person. I carried that medal with me everywhere in a back pocket for weeks!

WR: What do you hope readers will take away from reading your blog?

E: The main thing I always want everyone to know is that anyone can do this. All the stuff we all worry about when we start, doesn’t really matter… Running is an amazing equalizer. I started running when I should have been sitting and taking pills and definitely not exerting myself. There is no excuse to not run. Not only it will make you healthier, but it WILL make you happier. And also, your whole life will definitely change, for 100X better, and you will get to eat a lot more!! Basically: anyone can do it, speed doesn’t matter, size doesn’t matter, outfits don’t matter, and you’ll be happy. It’s such simple math…!

WR: How do you reward yourself for accomplishing your training/running goals?

E: Racing is hard for me, because I don’t have a competitive personality. But I do like seeing my times go down because of my efforts, so I used to promise myself some particular purse or jewelry or something if I PRed. I don’t do that anymore, I have enough stuff. Now just want to overeat after a race. So, more delicious food.

WR: If you could run with any celebrity, who would you choose and why?

E: Pre! Steve Prefontaine was just so hardcore, I’ll be forever obsessed with him. He never saved anything for later, he was all out, all the time. I don’t have that competitive mentality, and could never be like that, but I find it completely fascinating when people want something that much.

WR: Best running advice you’ve received or given?

E: Run Happy. I really believe being happy is a choice, and when you are happy, your runs are just a ton better. Not having to perform all the time, or putting any pressure on myself lets me run and race better. Just relax and enjoy, then you can feel yourself running on another level.

Want to read more? Head over to Running And The City!

Elizabeth would love to run with Steve Prefontaine. Who would you run with if you could choose anyone?

GIVEAWAY ALERT!

We love our Women’s Running magazine Blogger On The Run so much that we want to inspire you to check her out! Simply leave a comment below telling us what you think about Elizabeth’s story and you’ll be entered to win a one-year subscription to Women’s Running magazine.

LOVE RUNNING BLOGS? CHECK OUT A FEW MORE OF OUR FAVS:

Hungry Runner Girl

Mom’s Little Running Buddy

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Perfect Day: What to Eat Pre-Race Day

jsebor — Wed, 15 May 2013 19:00:57 +0000

The day before a marathon or half marathon, focus on your hydration and taking in enough carbohydrates to saturate glycogen stores, says Rebecca Scritchfield, RD, a sports dietitian and marathoner. “You don’t want to make too many changes to your diet,” says Scritchfield, so try out this meal plan a few times before a long run to gauge how your body responds.

Breakfast

11/2 cups oatmeal mixed with 1/2 tsp. cinnamon, 2 Tbsp. pistachios, 2 Tbsp. pure maple syrup and 1/2 cup blueberries
1 slice whole-grain toast with 1 Tbsp. almond butter
2 cups green tea

You’ll need the carbs from oatmeal, toast, maple syrup and berries for your big day tomorrow.

Morning Snack

1 banana

Bananas “provides potassium, which is an important electrolyte for muscle contractions,” says Scritchfield.

Lunch

Grain salad: 2 cups quinoa tossed with 1/2 cup black beans, 1 cup cherry tomatoes, 1 cup cucumber, 1 cup red bell pepper, juice of 1/2 lemon, 1 Tbsp. extra virgin olive oil and 1/4 tsp. sea salt

In a study, marathoners who ate at least 3.2 grams of carbs per pound of body weight the day before the race finished faster. This hearty lunch will help get you there.

Afternoon Snack

1 cup plain, low-fat Greek yogurt mixed with 1 Tbsp. honey and 1 cup sliced strawberries.

A powerful mix of protein and energy-boosting carbohydrates.

Dinner

4 ounces chicken breast
1 sweet potato
2 cups roasted beets
2 cups water

Studies show the nitrates in beets help your blood vessels dilate, increasing oxygen delivery to working muscles. “Be sure to wash dinner down with water for hydration!” adds Scritchfield.

Nighttime Snack

1 ounce dark chocolate

Here is some sweet news: Recent research suggests that antioxidants in dark chocolate can bolster exercise stamina.

Daily Total: 2259 calories, 96g protein, 59g fat, 356g carbohydrates

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Pinspiration: Choose Wisely

jsebor — Wed, 15 May 2013 10:00:35 +0000

When you’re dwindling on the edge of running or not, remember that you’ll never regret lacing up your kicks for a sweat session. No matter the outcome, all runs include a step in the right direction. So when you find yourself asking, “To run, or not to run?” – choose wisely.

WANT MORE MOTIVATION? CHECK OUT THE REST OF OUR PINSPIRING PICS HERE!

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Travel Spotlight: Napa Valley, CA

jsebor — Tue, 14 May 2013 19:00:14 +0000

If too-beautiful-to-be-true scenery, full-bodied wine and farm-fresh food are your thing—i.e., if you’re a runner with a pulse—you’ll be intoxicated by the earthly delights of this Northern California race.

RACE

What pairs better with a 26.2-mile run than breathtaking scenery and world-class cabernet? As long as you leave the latter for the post-race party, it’s a recipe for a fabulous weekend—and one that the Napa Valley Marathon (napavalleymarathon.org) offers runners every March. A patchwork of emerald green fields and dormant vineyards dotted gold with mustard flowers lines rural roads along the beautiful point-to-point course. In an area known for luxurious accommodations, this marathon gifts each participant a nish-line massage and a duffel bag stuffed with swag.

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Girl Talk: Humble Pie

jsebor — Tue, 14 May 2013 10:00:16 +0000

Order up! A heaping slice of humble pie with a side of lost dignity. . .

When I pulled up to a favorite local trail on Saturday, I put in my order for a nice, easy run. What I ended up with was a stark contrast to my desire. An unexpected serving of humble pie was mine, whether I asked for it or not.

I started off strong – feeling confident about the path ahead, but quickly realized my late-morning start wasn’t the wisest of choices. Having been spoiled by a colder-than-usual winter, I found myself bucking the idea of running early to avoid potential heat and happily snuggled my pillow well into mid-morning. Enter mistake number one. As a native Floridian, I know better. Running in May is the beginning of sauna season. Gone are the lazy days of winter. They’ve been replaced with running at o’dark thirty to avoid the heat.

I knew I was in trouble when my GPS watch beeped to indicate the completion of a mile. Feeling like I was pushing the pace just-a-tad, my eyes almost fell out of my head when I saw the time display a full 30-seconds slower than my normal “easy” pace. Knowing that my goal included four more miles, I knew immediately that it wasn’t going to be pretty.

I soldiered on, telling myself the heat was just in my head – but my stomach and body didn’t quite agree. Perhaps the tiny banana I had two hours previously wasn’t enough, or maybe I should have laid off the diet soda the day before in exchange for water. Whatever the culprit, I hadn’t planned accordingly to prepare for the heat and my legs and ego were paying the price.

After the second mile I resolved myself to survival mode and adjusted my expectations. I still wanted to go the distance, but decided walk breaks were a must. So I ran and I walked, and then I ran and I walked – until my GPS displayed the magical number of five miles complete.

I didn’t look at my finish time as I headed over to sit in the shade, disgusted by my inability to hang in the heat. But as I sat there defeated and dripping of sweat, I made a decision to eat the humble pie I was served. I could easily let the less-than-stellar run define my attitude about my running, but not this time. I know better than to set out on a late-morning run in the Florida heat. I know better than to saturate my thirst with carbonated sodas instead of water. And I know the importance of proper pre-run fueling. But I needed a little reminder to not take these things for granted, because without them – good running doesn’t happen. A momentary lapse in judgement (or a bad run) doesn’t define me. It only makes me stronger in the long run.

My most frequent running mistake is not starting early enough in hot months and then suffering from the heat. Are you a repeat offender too? What mistake do you make most often? Let me know here or tweet me @KaraDeschenes!

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Running The Numbers

jsebor — Mon, 13 May 2013 19:00:24 +0000

We asked – you answered! They may be called unmentionables, but Women’s Running readers were happy to give the low-down on their frilly bits and underthings.

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Cheer Station: Race Celebration 5/13/13!

jsebor — Mon, 13 May 2013 10:00:49 +0000

We love to celebrate the accomplishments of our Women’s Running readers. Take a look at the latest gallery of #runbrag photos from our favorite run girls – YOU!

Want to be featured in a future Women’s Running Reader Run Brag gallery? Email your weekend race photos to runbrag@womensrunning.com for a chance to be included, or tweet us @WomensRunning using hashtag #runbrag.

*You must own all rights to submitted photos.

CHECK OUT ALL OF OUR READER RUN BRAG GALLERIES HERE!

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Behind The Scenes: Jennifer Carpenter Cover

jsebor — Fri, 10 May 2013 12:58:21 +0000

On the hit Showtime drama Dexter, Jennifer Carpenter plays rough-around-the-edges detective Debra Morgan. But on the set of her Women’s Running cover shoot, Carpenter was the picture of poise. We had a blast shooting this graceful and charismatic star!

3 Tips To Get Out And Run – NOW!

jsebor — Thu, 09 May 2013 19:00:52 +0000

Some days lacing up your shoes to head out for a run feels like a perfect destiny. And other days mustering up the motivation to get out there feels equivalent to driving to the dentist for a root canal. Whether it’s a non-stop schedule or feeling too tired to run, we have the tips to help you get out and run – NOW!

-Fake it ’til you make it. Your mom might have told that putting on lipstick when you’re feeling down instantly lifts your spirits. The theory is that doing something to make yourself feel good (whether that’s lipstick or something else) helps change a down mood. And the same thing can be said for running. If motivations wains, make a deal with yourself to run a short distance (like a mile). If you complete the distance and still aren’t feeling it, allow yourself to turn around and head home. But chances are, once you complete that mile, you’ll be in the groove and ready for more. Sometimes we have to trick our minds into following our feet!

-Make a play date. Running buddies provide good company AND help hold us accountable. Establish run date times with your friends at the beginning of the week and make a pact to keep the dates. Take it one step further by inserting incentive for your buddy runs – after three meet-ups, celebrate with a post-run meal! For running mommies, meeting up with other active moms will help boost your commitment. Either run together or take turns watching each other’s tiny tots while you squeeze in a run.

-Lace up immediately. Morning runners often find success by laying out your clothes the night before. Taking the guess work out of what to wear will help get you through the morning mind-fog and head out the door. If you’re an evening runner it’s easy to come home from work and get sucked into daily chores. Avoid the temptation by changing into your running clothes and lacing up your sneakers as soon as you walk through the door. Dressing the part will help you prioritize. After returning home from your run the glorious exercise-induced endorphins provide the kick you need to get through the rest of your daily duties.

What tips do you have to get out and run? Let us know here or tweet us @WomensRunning!

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Running Clubs for Kids!

jsebor — Thu, 09 May 2013 12:24:38 +0000

These running clubs take the guesswork out of small-fry training by providing coaching and support.

KIDS RUN THE NATION

This non-competitive program helps children work up to running 30 minutes a day and live a healthier lifestyle. rrca.org

GIRLS ON THE RUN

Girls age 8 to 10 participate in this running, self-con dence and positive body image program for 10 to 12 weeks, culminating with a 5k race. girlsontherun.org

MORNING MILE

Over 200 schools nationwide participate in this program, which gets kids running one mile every day before school. Coaches give children special tokens for each distance goal they reach. morningmile.com

YOUNG RUNNERS

A free program for kids in New York public schools, Young Runners trains children grades 3 to 12 for every distance from 1-mile to 10k races. nyrr.org/youth-and-schools

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Girl Talk: Running Naked

jsebor — Wed, 08 May 2013 19:00:58 +0000

I’ll be the first one to admit – I LOVE technology. Especially gadgets that record loads of data. Tracking my pace, distance and run cadence to quantify improvement be stills my beating heart (run nerd alert!). And even though I adore the numbers, I periodically make a conscious effort to curb my techie enthusiasm in pursuit of living happily ever after in perfect harmony. I might be a numbers girl, but I’ll always be a run girl first.

After training all Winter to run a Spring marathon, I can recite my current miles splits and anticipated finish times for various distances upon request, without hesitation. On the other hand, I can only recall a handful of runs during that same time period that blaze my memory for reasons other than speed or distance. I don’t have memory of the scenery or experience outside of pushing myself to run stronger and faster. And that’s OK because my approach to running matched my goal to achieve a new personal best; however now that the race is done, it’s time to reevaluate my run priorities.

In the past after I ran a marathon, I took a significant break from running to allow my muscles to heal while I sought a new focus. Each time I did that, getting back into running shape felt frustrating and muddled. To prevent that discouraging feeling this time I decided to take one week off (to let my body rest) and then run naked for a month.Yes, you read that right – I’m running naked. Maybe not naked in the sense that you know it, rather stripped of my beloved technology (and ultimately devoid of the self-inflicted pressure that comes with knowing my pace with every single step).

I’m happy to report that two weeks in, running naked is not as terrifying as I once thought. In fact, it is quite liberating. Temporarily taking away the gadgets allows me time to enjoy the run and helps renew my vow of love to the sport. Taking in the lush landscape of the trail, truly paying attention to conversation with my run buddy, or watching my dog sprint beside with the expression of pure joy provides a reward that might not be quantifiable – but amazing nonetheless.

WANT MY TIPS FOR RUNNING NAKED? READ THIS ARTICLE NOW!

Running naked recharges my running battery, but I want to know how you restart the engine. Let me know here or tweet me @KaraDeschenes!

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Girl Problems: Answers To Delicate Questions

jsebor — Wed, 08 May 2013 10:00:17 +0000

Your period doesn’t have to be a pain! Ob-gyn to Olympians Robin Barrett, M.D., answers your most delicate questions.

What should I do if I’m scheduled to start my period the day of a big race?

Dr. Robin Barrett: You have a few options. If your period is consistent and you have a few months of lead-time, you can talk to your gynecologist about taking hormones to reschedule your cycle. If the race is within the next few weeks, there’s not much you can do to delay your period—but you can alleviate the symptoms. Avoid salty, processed foods that make you feel bloated, and take ibuprofen or naproxen a few days before the big race to decrease flow and relieve cramping.

I get very heavy periods that make it tough to do long runs. I’m always nervous that I’m going to have an accident. Help!

RB: Heavy periods can be a real problem because they may lead to anemia. If your period is so heavy that you are worried about bleeding through, visit your health care provider. She may recommend you go on birth control or have an IUD. If you don’t want to take a contraceptive, prescription naproxen will decrease blood flow. There’s also a new medicine on the market called Lysteda that makes periods lighter without affecting fertility.

I stopped getting my period while training for a marathon last fall and it still hasn’t returned. What should I do?

RB: This condition, called amenorrhea, is common in women whose weight or body fat composition drops due to training. It can be very dangerous in the long term because it indicates a decrease in estrogen, which affects uterine and bone health. To get your period back in a natural way, try cutting down on your mileage just a bit and increasing your intake of healthy fats found in foods, such as avocados and walnuts. You need to eat fat to make hormones! If that doesn’t work, visit your doctor. You can start having bone loss in as little as six months, so medical intervention at this point is necessary. Your doctor will prescribe a birth control pill or progesterin to ensure you’re getting enough estrogen.

I’m only 28 and I have no children, but I have problems with incontinence when I run. It’s so embarrassing. I’m not sure what to do.

RB: First, make an appointment for a pelvic exam. It’s possible you could have a tumor of the uterus pushing on your bladder. If your exam results are normal, one good option is to wear a super-tampon when you run, even if you’re not on your period. It will help split the bladder so you won’t lose as much urine. There are also physical therapists—almost always women— who specialize in pelvic physical therapy. Better than just doing Kegels, these therapists will take you through a program to strengthen the muscles in the pelvic floor around the bladder.

I get horrible PMS cramps. What can I do about them so my runs aren’t so painful?

RB: I recommend that my patients try two supplements: calcium and chasteberry, both of which have been found to alleviate PMS. You should take these every day of the month. Again, taking ibuprofen or naproxen a few days before you expect symptoms to start will also make the pain less severe.

When I’m on my period, I always have to stop mid-run and rush to a bathroom. What’s up?

RB: Hormones are powerful. They affect not only our uterus, but our bowel, bladder and mood as well. There’s not much you can do about hormonal changes, but you can take preventive measures, like not drinking coffee before you head out for a run.

My husband and I are trying to get pregnant. Is it okay to keep running?

RB: The only reason to stop running is if you aren’t having normal periods. Otherwise, you should maintain your fitness routine. There’s a lot of misinformation surrounding exercise and pregnancy. You can keep running while trying to get pregnant and while expecting. Running will keep you healthy and decrease the risk of high blood pressure, diabetes and obesity.

I just went on birth control and feel bloated all the time. Could this affect my race times?

RB: Definitely. Bloating will affect how you feel and therefore your performance. Sometimes it takes two or three months for your body to adjust to a new pill, but if you have been on it for longer than three months and still feel bloated, you should talk to your health care provider about switching medications. There are so many options out there. You will find a pill that gives you minimal side effects. ■

____________________________________

Dr. Robin W. Barrett is a practicing obstetrician and gynecologist at Northwest Women’s Clinic in Portland, Ore. A distance runner herself, she has helped elite athletes, including Olympian Kara Goucher, return to their sport following child birth. Dr. Barrett is a graduate of Georgetown University and the Ohio State University College. She lives in Oregon with her husband and two daughters.

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Super Girl: Jennifer Carpenter

jsebor — Tue, 07 May 2013 19:00:09 +0000

Dexter star Jennifer Carpenter chases killers all day, runs marathons by morning, scales fire escapes in a few swift strides—and still has time to save the world.

Jennifer Carpenter scurries from the street toward the tiny café with one hand curiously placed on the crown of her head and the other reaching for the door. Her emerald-green eyes are wide with dismay as she explains, “Hold on, I think I just got shit on.”

A fitting entrance for an actress who’s best known for playing Debra Morgan, the feisty, foul-mouthed cop and sister to a serial killer (played by her ex-husband Michael C. Hall) on Showtime’s much-acclaimed crime series Dexter. The striking five-foot-nine brunette’s creative use of cuss words and inappropriate phrases (including her favorite “Christ on a crutch”) has become a trademark. Off-set, her flare for profanity remains intact, as proven on this cool autumn morning in post-Hurricane Sandy lower Manhattan.

Back from the bathroom, the 33-year-old Kentucky native announces that it was “just dirty water.” This seems far less offensive than bird feces to the former New York resident who first relocated to the gritty city some 15 years ago to train at the world-famous Julliard School. The move led to her Broadway debut in 2002’s The Crucible and ultimately to her breakout role in the 2005 film The Exorcism of Emily Rose. Since then, Carpenter has been on a horror streak, ranging from Dexter to the upcoming cannibalistic thriller Bone Tomahawk co-starring Kurt Russell and Peter Sarsgaard.

Though Carpenter now lives in Los Angeles when Dexter is in production, she was in town for the ING New York City Marathon. This year, the three-time marathoner was set to lace up in NYC with a purpose: to race on behalf of Every Mother Counts (EMC), a nonprofit founded by supermodel-turned- activist Christy Turlington-Burns that raises awareness and support for maternal health around the globe. Unfortunately, Mother Nature had other plans. In the wake of Hurricane Sandy’s destructive impact across the Northeast and Mid-Atlantic in late October, the marathon was canceled for the first time in its 42-year history.

That didn’t stop Carpenter from breaking a sweat to give back to both EMC and NYC. Here, she shares what went down before, during and after last fall’s Marathon Sunday.

WERE YOU IN THE CITY FOR HURRICANE SANDY?

JENNIFER CARPENTER: Yeah, I got in three days before. I’m subletting an apartment in SoHo from a girlfriend. I like to come here in between filming to reset. Even though you can go a hundred miles per hour here, it rejuvenates me somehow. I guess it’s because life is so predictable in LA. I’m up at the crack of dawn and home after sundown. On average, we work 13-hour days or longer and they can be brutal.

WHAT DID YOU DO THE NIGHT THE STORM HIT?

JC: I was planning on weathering it out alone, which is a terrible idea. I didn’t get scared until we lost power and heard how the facade had ripped off some building nearby. I ended up crashing with friends who had electricity uptown. When I realized that I had left my running shoes in SoHo, I had to go back for them the next day. I forgot the keys to my building, so I scaled six stories up the fire escape to get inside.

WAIT, YOU BROKE INTO YOUR OWN BUILDING?

JC: The Italian restaurant next door let me climb onto their first-floor fire escape. My hands started shaking somewhere near the third floor. I thought, Are my running shoes worth dying over? I guess so, because I kept going. At the top, this guy recognized me through his window and let me in. Before I could explain what I was doing, he asked, “Can we get a picture?” I had just done Kelly and Michael that morning, so I was in full hair and makeup.

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Dealing With Injuries: Exercise Guidelines

jsebor — Tue, 07 May 2013 10:00:51 +0000

As a longtime runner, I’ve had my fair share of injuries. I can stay away from running while I heal, but it drives me crazy to sit on the couch! What are exercises I can do while recovering? —Dawn

For endurance junkies, an injury is a tough pill to swallow. The good news is the old-school prescription of “rest, rest and more rest” has been debunked by recent research. Evidence now suggests that a modi ed exercise plan helps you heal faster than staying off your feet completely.

The key is to catch an injury at the onset, evaluate the ache and modify your workouts accordingly. Follow the guidelines below to assess the gravity of your particular pain—we’ve separated the stages of injury into four different zones—and to see which exercises are safe for you.

GREEN ZONE

Symptoms: Mild discomfort only after a run.

Exercise Rx: As long as there is no pain mid-workout, you can continue to run. Stick to at terrain, avoid speed work or tempo runs and cut your mileage in half. Swap every other running workout with low-impact cross-training, such as yoga, weight lifting, elliptical, biking and swimming. Stretch lightly and perform self-massage daily with a foam roller or similar device.

YELLOW ZONE

Symptoms: Very mild pain while running that does not cause you to alter your stride or limp. The discomfort may be present (but does not worsen) post-run.

Exercise Rx: Cross-train with low-impact activities for five to seven days. If the pain subsides, gradually incorporate running back into your workouts. For example, if you were biking for 30 minutes, bike for 20 minutes and run for 10. Slowly add more running minutes over the following week or two.

ORANGE ZONE

Symptoms: Pain is present during and after a run and restricts activity. You can no longer run without altering your stride.

Exercise Rx: Cross-train at easy-to moderate efforts with activities that do not cause pain. Consult a doctor or physical therapist to develop a recovery plan with exercises that build strength and flexibility.

RED ZONE

Symptoms: Acute, unrelenting pain.

Exercise Rx: Before you hit the gym, you must visit your doctor. Depending on your diagnosis, you can begin to exercise with non-weight bearing activities (e.g. swimming, aqua jogging, rowing) as tolerated. Work with your doctor to develop a recovery plan tailored to your injury. Listen to your body and you’ll prevent overuse injuries from worsening. Remember: If it hurts, don’t do it. If your pain is ever in the orange or red zones, it’s time to make a doctor’s appointment.

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Perfect Day: What to Eat During Marathon Training

jsebor — Mon, 06 May 2013 19:00:30 +0000

When you’re in the midst of a heavy training period, fueling is vital, says Tara Gidus, MS, RD, a runner and sports dietitian in Winter Park, Fla. She explains, “You may need an extra 500 to 1000 calories a day depending on mileage,” while eating a good balance of antioxidants, healthy fats, protein and carbohydrates.

Breakfast

1 whole-grain bagel topped with 1 fried egg
1 orange
2 cups green tea

Bagels are dense in carbs, exactly what you want if you’re regularly lacing up for long runs. The high-quality protein stimulates muscle recovery.

Morning Snack

12 almonds
1 apple

Almonds are packed with vitamin E, an antioxidant that may help reduce soreness.

Lunch

1 whole-grain tortilla stuffed with 2 ounces turkey, 1 cup spinach, 3 slices tomato and 1/2 avocado
1 cup tomato juice

Research suggests that nitrates in spinach amp up strength by improving muscle contraction. Tomatoes combat training-induced oxidative stress.

Afternoon Snack

1/4 cup hummus with 5 baby carrots

The combination of carbs and protein will keep your energy levels up.

Mid-Run Snack

1 small box of raisins

If you’re working out for an hour or longer, you’ll need fuel. Try raisins instead of sugary gels or chews.

Post-Run Snack

Smoothie: 1 cup low-fat milk, 1∕3 cup low-fat ricotta cheese, 1/2 cup frozen blueberries and 1 Tbsp. cocoa powder

After a hard run, this smoothie is an easy way to refuel and rehydrate.

Dinner

Stir-fry: 1 cup shrimp, 1 cup brown rice, 1 cup broccoli and 2 cups mushrooms

“Stir-fries are quick to put together and are a great opportunity to get all the necessary protein, carbohydrates and nutrient-rich vegetables your muscles need,” says Gidus.

Nighttime Snack

1 ounce dark chocolate

Chocolate is a surprising source of iron, a crucial mineral for active women.

Daily Total: 2003 calories, 91g protein, 59g fat, 300g carbohydrates

The post Perfect Day: What to Eat During Marathon Training appeared first on Women's Running.

Cheer Station: Race Celebrations 5/6/13!

jsebor — Mon, 06 May 2013 10:00:36 +0000

We love to celebrate the accomplishments of our Women’s Running readers. Take a look at the latest gallery of #runbrag photos from our favorite run girls – YOU!

*You must own all rights to submitted photos.

CHECK OUT ALL OF OUR READER RUN BRAG GALLERIES HERE!

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Pill Poppers: The Truth About Vitamins

jsebor — Fri, 03 May 2013 12:21:56 +0000

“A lot of people take better care of their cars than their bodies,” says Nancy Clark, Boston-based sports nutritionist and author of Food Guide for New Runners: Getting It Right From The Start. Just like the gas that goes into your ride, the right fuel will not only help you reach your running performance goals, but allow you to live a longer, healthier life.

We all know a runner’s diet should be rich in the good stuff: fruits, vegetables, whole grains and lean proteins. But what about pills, gel caps, tablets and liquid vitamins? Some supplements are worth their weight in Olympic gold, some might earn a silver medal and still others should be disqualified because they’re downright dangerous. Here’s how to sniff out the right supplements to take your meal plan to the next level. . .

TAKE IT

Multivitamin with Iron

Clark says that eating fresh fruits and vegetables is the best way to get your vitamins. “If you’re eating right you are unlikely to require supplements, but they can be taken for health insurance,” she explains. Female runners often need to cash in that insurance policy because we lose iron through our menstrual cycle. A multivitamin with iron is likely to fill in most of your nutrition gaps, but Clark advises visiting your doctor before buying a bottle.

Electrolytes

Electrolytes are naturally occurring charged particles including sodium, potassium, magnesium and calcium. You don’t need to take four extra pills in the morning, but you do need to replenish these nutrients when you’re out on a long run. “If you run more than 75 to 90 minutes at a high intensity, your sweat and sodium losses add up,” says nutritionist Monique Ryan, RD, author of Sports Nutrition for Endurance Athletes. The easiest way to supplement on the go is a sports drink that delivers electrolytes while keeping you hydrated.

Caffeine

Think that cup of java pre-race puts you at risk for dehydration? Think again. “Caffeine in moderate amounts is not dehydrating,” says Ryan. In fact, downing a caffeinated beverage or a gel spiked with caffeine can keep you going during a tough run. “A modest dose an hour before a workout or during a race in the form of a gel can improve performance. It can also help focus and concentration,” says Ryan. She recommends 300mg of caffeine (the amount in one grande Starbucks cup) before or 100mg (total) throughout a run. But be sure to test how your body reacts to caffeine before race day, so it won’t turn your stomach (or you) into a jitterbug at the starting line.

TRY IT

Vitamins C and E

City slickers, take note: A Scottish study found that these vitamins could protect your lungs from damage—and boost performance—when you run in a polluted area. “If you went for a long run in a large city where there are pollution concerns, 500mg of vitamin C and 100g of vitamin E would be prudent,” says Ryan. But be careful about taking higher doses. Too much vitamin E, for instance, can actually increase oxidation and have the opposite effect, irritating your airways.

B Vitamins

If your diet is rich in kale, Swiss chard and spinach, you’re probably getting your fill of B vitamins. But if the only green you’ve seen recently was the iceberg lettuce on your burger, your performance will suffer. Researchers from Oregon State University found that athletes who are B-deficient may have a reduced ability to repair and build muscle. And female athletes have it even worse. “Women who are deficient in the B vitamin folic acid face an increased risk of having a baby with a birth defect,” Clark says.

Co-Enyzme Q10

If you’re running to improve heart health, popping some Co-Enyzme Q10 might be worth your while. Some studies show that supplementing with this enzyme reduces the side effects of cholesterol medication, such as muscle pain. Other research has found it to prevent recurrence of a heart attack and help lower blood pressure.

AVOID IT

Ephedra

This plant-based supplement has become popular with both dieters and athletes. But there’s no research that proves the stimulant improves performance. Worse, it can be bad for your bod. “People take too much, causing unsafe heart arrhythmias which can even cause death,” says Ryan. Try incorporating coffee runs into your training plan instead. “Caffeine works without the risk of overdosing,” says Ryan.

Creatine

The darling of bodybuilders, creatine isn’t something most runners need. If you’re doing intense track workouts, building muscle might improve your times, says Clark. But there are better ways to boost performance through proper training and meal planning. “Creatine can cause water weight gain and, as a result, potentially have a negative effect on performance,” she adds.

**Professional Opinion

Supplements can be part of a healthy diet. But before you swallow a handful of pills and hope for the best, see a specialist. “A registered dietician can help you manage food, stress, weight loss and performance goals,” Clark says. Plus, a standard blood test will uncover whether you have any nutritional deficits that need to be addressed. To find a local sports dietitian, use the referral network at scandpg.org.

The post Pill Poppers: The Truth About Vitamins appeared first on Women's Running.

Pinspiration: Deciding Not To Fail

jsebor — Thu, 02 May 2013 20:00:23 +0000

Runners spend hours training for the next race and conditioning legs to perform on demand, but sometimes neglect the biggest player in the game – the mind. Choose success by conditioning your mind to believe failure is not an option.

FOR ANOTHER DOSE OF INSPIRATION, CHECK OUT ALL OF WOMEN’S RUNNING PINTEREST PICS HERE!

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