Women's Running http://womensrunning.competitor.com Women's Running Magazine Tue, 28 Apr 2015 01:27:28 +0000 en-US hourly 1 http://wordpress.org/?v=4.0.1 A Meal Service (And Recipe!) For Clean Eaters http://womensrunning.competitor.com/2015/04/nutrition/recipes/a-meal-service-and-recipe-for-clean-eaters_38610 http://womensrunning.competitor.com/2015/04/nutrition/recipes/a-meal-service-and-recipe-for-clean-eaters_38610#comments Tue, 28 Apr 2015 01:03:50 +0000 http://womensrunning.competitor.com/?p=38610

A farm-to-table meal delivery service with fresh ingredients—should you give it a try?

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avocado toast

The recent growth of food delivery services have left many of us daydreaming about eliminating trips to the grocery store. There’s no shortage of companies that will serve up (almost) everything you need to fuel you for the day. Aside from the convenience factor, different plans promise to balance your diet, fuel your run, help you lose weight and even teach you how to cook. But are they for you? We tested one service that caters to ultra-clean eaters.

For The Clean Eater: Paleta

This daily drop-off service is based on a farm-to-table, sustainable philosophy with the freshest ingredients available. The focus on clean eating—natural, local and organic—partners well with potential weight-loss goals. You can adjust the calories to accommodate your training with three counts to choose among.

MISSION CONTROL: Make your tastes and distastes known, and the kitchen will supply creative meals that accommodate. Paleta also creates tasty cold-press juices, so the meals may include small bottles of those.

SAMPLE DINNER: Peach-glazed free-range chicken with peach-lime salsa; corn on the cob; and wax bean and radish salad.

PALATE PLEASER? Lunches got the highest marks of all the meals we tried. Our testers missed snacking more, especially before a workout—but one gluten-free runner was particularly pleased with some time off from reading the labels on everything she eats.

VESTED INTEREST: Starts at $46 a day
paleta.com

Related: Should You Try Fresh Diet?

Recipe from Paleta: Avocado Toast
Serves 1

Chef Kelly Boyer says, “My latest obsession is a quick and easy blast of whole grain and healthy fats in our avocado toast creations. The variety of toppings is endless!”

1 slice thick and crusty artisanal bread rich with whole grains and seeds (or gluten-free)
1/2 ripe avocado, peeled, seeded and mashed
Drizzle of your favorite extra-virgin olive oil
Juice from 1/2 lemon
Pinch of sea salt, fresh ground pepper and red pepper flakes

Lightly grill or toast each side of bread. Spread with mashed avocado. Drizzle olive oil and lemon juice on top. Add seasoning and serve.

Optional Toppings
This healthy treat is perfect as is, but you can add a variety of your favorite toppings to suit your palate on any given day:

  • Toasted pine nuts and microgreens
  • Poached egg
  • Shaved serrano pepper and peppery microgreens
  • Thick slices of heirloom tomatoes
  • Smoked salmon and capers
  • Chopped heirloom tomatoes, turkey bacon and crumbled blue cheese

 

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Check Out Where Our Readers Raced This Weekend! http://womensrunning.competitor.com/2015/04/just-for-fun/check-out-where-our-readers-raced-this-weekend_38655 http://womensrunning.competitor.com/2015/04/just-for-fun/check-out-where-our-readers-raced-this-weekend_38655#comments Tue, 28 Apr 2015 01:03:23 +0000 http://womensrunning.competitor.com/?p=38655

From east to west, our readers hit the road everywhere this weekend!

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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  #runbrag.

*You must own all rights to submitted photos. 

CHECK OUT ALL OF OUR READER RUN BRAG GALLERIES HERE!

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]]> http://womensrunning.competitor.com/2015/04/just-for-fun/check-out-where-our-readers-raced-this-weekend_38655/feed 0 Retired Marathoner Paula Radcliffe On Being A Mom http://womensrunning.competitor.com/2015/04/inspiration/retired-marathoner-paula-radcliffe-on-being-a-mom_38567 http://womensrunning.competitor.com/2015/04/inspiration/retired-marathoner-paula-radcliffe-on-being-a-mom_38567#comments Mon, 27 Apr 2015 23:16:03 +0000 http://womensrunning.competitor.com/?p=38567

Find out how Paula Radcliffe strikes the balance between being an elite runner and a mom.

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paula radcliffe

Paula Radcliffe

Age and Event: 41, Distance Runner

Children: Daughter Isla, 8, and son Raphael, 5

Pre-Kids: Radcliffe ran her personal best marathon of 2:15:25, which also happens to be the world record, in 2003.

Post-Kids: She won the New York City Marathon less than 10 months after the birth of her daughter, with a time of 2:23:09. A year after having her son, she came in third at the 2011 Berlin Marathon in 2:23:46.

Now: Retired from professional running at the 2015 London Marathon.

She Says: “I think that becoming a mother gave me a better perspective on many things and made me realize that some of the things that in the past felt like priorities really weren’t. You soon realize that life changes with you and routine is key. I will always be a runner. My kids have never known a life without running in it, and spending time outdoors with them will always mean that some kind of running is going on.”

Fun Fact: She took 12 days off after her daughter was born and three and a half weeks after the birth of her son.

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The Truth About Plantar Fasciitis http://womensrunning.competitor.com/2015/04/health-wellness/the-truth-about-plantar-fasciitis_38604 http://womensrunning.competitor.com/2015/04/health-wellness/the-truth-about-plantar-fasciitis_38604#comments Mon, 27 Apr 2015 21:20:53 +0000 http://womensrunning.competitor.com/?p=38604

There is still not a lot known regarding the cause of this condition that affects 10% of runners.

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plantar-fasciitis

*Courtesy of Competitor.com

Overuse injuries are the great equalizer, taking out the elite and weekend warrior alike. Most runners experience their share of injury, and although many of these conditions can be nagging, few are more so than plantar fasciitis.

But while plantar fasciitis is common—comprising 10 percent of all running injuries—its underlying cause is still a matter of debate and it remains very difficult to treat.

What experts agree on: plantar fasciitis is an irritation of the support system of the bottom of the foot, resulting in pain at the bottom of the heel and foot.

What they don’t agree on: whether or not the condition is the result of chronic inflammation as originally thought, or repetitive trauma that results in chromic degeneration or weakening of the tissue.

What’s important: a lasting fix requires more than just anti-inflammatories and ice. And while the underlying cause may seem unimportant to the average sufferer of plantar fascia injury, fixing the problem relies on determining the responsible process.

The First Round

For Sam Hudspath, an age group runner in Alexandria, Va., it all started with long days standing in hangars and flight lines as an Air Force officer. Add that to flat feet and hard military footwear and that’s a recipe for plantar fasciitis. At the time, Sam’s running program was about 20 miles a week but due to his schedule, he usually made these efforts intense to make up for less time on the roads. When the pain started, he tried to fix the problem by running slower and icing. He didn’t make any connection between the stresses of his daily work and the injury.

“I thought it was a running injury, period,” Sam says.

As with most sufferers of plantar fascia pain, Sam experienced the greatest discomfort in the morning and after runs.  A podiatrist dispensed orthotics and a night splint and advised him to stop running but did little to guide him on stretching, foot structure, or foot strengthening.

“The first phase of treatment should involve taking pressure off of the aggravated tissue. While orthotics can be helpful, I also recommend specific arch taping (Low-Dye) that can be worn throughout the day,” emphasizes Dr. Michael Fredericson, director of The Stanford Running Clinic.

According to a recent review article in the journal, Physical Medicine and Rehabilitation by Dr. Fredericson, the most effective treatment includes stretching of the calf and plantar fascia itself. The article goes on to recommend another common treatment—arch support—stating, “Good evidence exists that foot orthotics may be useful as a treatment for plantar fasciopathy.” In the research summarized by the article, arch support was most effective when combined with stretching.

RELATED: 5 Exercises For Injured Knees

After visiting several podiatrists for repeated bouts of plantar fasciitis, Sam states, “I haven’t found them to be very forthright in prescribing physical therapy,” adding, “I definitely believe strong feet and ankles, as well as improving range of motion has a positive impact all the way up the kinetic chain.”

Although much of the research into the treatment of plantar fasciitis focuses on stretching, cortisone injections and orthotics, foot strengthening remains a largely unexplored topic.

One article that does address the subject, a 2013 study published in the British Journal of Sports Medicine, calls for increased use of “foot core” strengthening in the treatment of plantar fasciitis. The article concludes, “While temporary support (arch support) may be needed during the acute phase of an injury, it should be replaced as soon as possible with a strengthening program just as would be carried out for any other part of the body.”

The author of the article, Dr. Patrick McKeon, believes that strengthening the intrinsic muscles of the foot lessens the stress to the plantar fascia. “The plantar fascia has to passively stabilize the foot with every stride and strong foot muscles reduce that demand by adding an extra layer of support,” says Dr. McKeon.

For Sam, his first bout of plantar fasciitis seemed to go away on its own after about a year.  He doesn’t recall a specific treatment working better than another, or what he did to help it along.  But, like many, that wouldn’t be the first time that Sam had to deal with the problem.

That’s when what perhaps started as an inflammatory process became a chronic degenerative condition—one that could possibly be nipped in the bud before it becomes recurring.

“Stretching, particularly the plantar fascia, and foot strengthening play an important role in the prevention of future foot problems,” says Dr. Fredericson.

RELATED: 4 Stretches To Relieve Common Injuries

Chronic Problems

After starting to take fitness and training more seriously, Sam started following a 20-week Greg McMillan training plan and earned a Boston Qualifier time at the Sugar Loaf Marathon in May 2014.  For cross-training, Sam bought an ElliptiGO and began seeking advice on how best to prevent injury. Dedicating more time to stretching and foot strengthening, Sam included more work with resistance bands, soft-tissue massage, balance and stretching. He started working with McMillan coach Jacob Puzey in October of last year, incorporating both ElliptiGO and deep water running into his training plans. These have helped Sam maintain his fitness after several setbacks on the road to full recovery.

Currently, Sam has been able to maintain 30 miles of running a week with a couple hours of cross-training. He still believes that working with a physical therapist will help him correct the muscle imbalances that are still present following his long history of foot problems.

For Sam, and other runners that battle plantar fasciitis, taking the time to implement all the components of successful treatment increases the odds that the problem won’t become chronic. Addressing both the mobility and stability of the foot will hopefully allow most to recover without any injections, surgeries or other invasive treatments.

RELATED: 5 Ways To Take Care Of Runner’s Feet

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The Magic Of The Tokyo Marathon In 15 Photos http://womensrunning.competitor.com/2015/04/races/the-magic-of-the-tokyo-marathon-in-15-photos_38541 http://womensrunning.competitor.com/2015/04/races/the-magic-of-the-tokyo-marathon-in-15-photos_38541#comments Mon, 27 Apr 2015 19:00:31 +0000 http://womensrunning.competitor.com/?p=38541

The newest addition to the World Marathon Majors, the Tokyo Marathon is not one to miss.

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]]> http://womensrunning.competitor.com/2015/04/races/the-magic-of-the-tokyo-marathon-in-15-photos_38541/feed 0 A Workout At Work? It Can Be Done With These 7 Exercises. http://womensrunning.competitor.com/2015/04/training-tips/at-work-workout_38578 http://womensrunning.competitor.com/2015/04/training-tips/at-work-workout_38578#comments Mon, 27 Apr 2015 17:45:20 +0000 http://womensrunning.competitor.com/?p=38578

You’ve probably heard that sitting is killing you. The cure? Get moving, even at the office!

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According to Sir Isaac Newton’s first law of motion, a body in motion tends to stay in motion unless an external force is applied to it. That external force is often your desk chair.

Recent studies have shown that sitting for prolonged periods of time not only undoes the benefits of a daily run, but it can also lead to muscle imbalances similar to those often blamed on running, such as tight hamstrings, low back pain, IT band syndrome and runner’s knee. Not to mention, staying on your tush increases the risk of diabetes, heart disease and cancer.

But that doesn’t mean you’re a lost cause if you have a desk job. The solution comes in finding ways to incorporate consistent movement throughout the day. This works to rejuvenate you mentally and physically.

When it’s 3 p.m. and you crave a candy bar, what your body really wants is some blood flow. Try some of the following office-friendly, no-sweat movements to feel sharp throughout the day.

What You’ll Need
Keep these items stashed at your desk so muscles are loose and ready for a run.

STX Lacrosse Ball
The firmness of a lacrosse ball hurts so good for trigger-point work. You can also roll your feet on it while sitting at a desk.
$4, sportsauthority.com

PB Elite Molded Foam Roller
At three feet long and six inches round, this high-density foam roller works for full-body self-massage.
$20, performbetter.com

BackJoy Posture Plus
The portable nature of this device helps you reach optimal posture wherever you sit.
$40, backjoy.com

A girl can dream…Bellicon Classic Rebounder
Use this to take a jumping jog break—even a minute of bouncing gets blood pumping and stops an afternoon slump before it starts. Borden, who says, “It would be my fantasy to have one in every office in the world!” suggests co-workers go in together to buy one for the office common area or break room.
$499, bellicon-usa.com

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]]> http://womensrunning.competitor.com/2015/04/training-tips/at-work-workout_38578/feed 0 Real Runners: I Finally Discovered The Runner’s High http://womensrunning.competitor.com/2015/04/inspiration/real-runners-i-finally-discovered-the-runners-high_38406 http://womensrunning.competitor.com/2015/04/inspiration/real-runners-i-finally-discovered-the-runners-high_38406#comments Mon, 27 Apr 2015 15:00:25 +0000 http://womensrunning.competitor.com/?p=38406

Alisha Perkins didn't believe in the runner's high until she discovered it herself.

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Alisha Perkins went from sprinter to soon-to-be marathoner after discovering the runner’s high.

We were in Fort Myers, Fla., in February 2011. Spring training is a weird thing—my husband is a professional baseball player. You are in a foreign city for two months with no friends (except your teammates) and no babysitters. You get where I am going with this? It was the kids and I together…24/7 for two months.

Since my kids were little and the games were too hot, we didn’t go. That year I never really saw anyone other than my husband. When he got home from the field he was hot and tired, but I was spent too and needed time away.

One day when he came home after work, I headed out for a run…not knowing that this run would change my running trajectory forever.

RELATED: Real Runners: I Stopped Overeating And Started Running

I ran my usual two miles (the amount I had determined was enough to allow me to eat chocolate and not be fat), but I couldn’t go home yet. I wasn’t ready. I convinced myself to keep going. I ended up running five miles, a full two miles further than I had ever run before.

I was a sprinter in high school, and my idea of long distance ended at 200 meters. My cousins tried so hard to get me to run a 4×400 relay with them, a full family relay, but I couldn’t fathom doing an entire 400 meters. (I really wish I would of done it. How many people can say they not only went to high school with their cousins, but also ran on a relay team together? We would have been awesome too.)

Not only did I beat my personal best length that day in Florida, but something else also happened on that run. For the first time ever I experienced the “runners high.” I am sure you have heard of this elusive phenomenon before—every runner talks about it. But until now I had no idea what all the fuss was about. Every time they mentioned it I played along feeling as though I was faking an orgasm.

I had never experienced what everyone eluded to, but on this magical day when I needed that precious time away from the kids, I had gotten there—the big runner’s high. Before those five miles I hated running. It felt too mundane and hard, but that was because I had never ran long enough to get that euphoric feeling.

RELATED: Real Runners: I Discovered The Magic Of Running Groups

The feeling makes you love running instead of loathe it. I tell everyone it happens after four miles (although it is just my theory). The high makes you want to keep going, makes you fall in love with each footstep and makes you intoxicated on the sport.

Something even greater happened for me out on that day though—the release and freedom of running. The release of all this pent-up anxiety in my body that I hadn’t found an outlet for until now. When I was first diagnosed with anxiety, my doctor told me that I had high levels of adrenaline running through my body, and had I not had really low blood pressure, they likely would have put me on a beta blocker instead of an anti-anxiety medication. In running I had found a way to release some of that pent-up adrenaline that did not involve bringing my heart to a slower pace. I entered the house that day feeling at ease and calm, something I hadn’t felt in a very long time. I was hooked. Right then and there I knew I was onto something. Glen, my husband, could tell too. He saw a more relaxed, calm, easy wife—and he liked it.

RELATED: 10 Reasons To Lace Up And Run

To this day when we argue he will casually say “Hey, when was the last time you went for a run?” He knows sometimes I can run it out, and then it doesn’t seem like such a big deal. He calls me his own springer spaniel; sometimes I just need to run.

So now I was going to be a “runner.” Truth be told, the word still frightens me. I feel like there is a stigma attached to it, like I have to prove something. I felt the fear and did it anyway. My therapist would be proud.

I decided to sign up for my first official 10-mile race that following April in hopes to do my first half marathon shortly thereafter. Running a full marathon had been one of the very few things on my bucket list since I was a kid, and for the first time in my life I believed it was a true possibility. I was hooked, and there was no stopping me. I was a fighter, and I always accomplish whatever I set my mind to. 26.2, here I come.

Are you a “real runner”? These are stories written for runners, by runners. Email your story in 500 words or less with an accompanying photo to editorial@womensrunning.com to be considered!

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Don’t Ruin Your Race Before It Even Starts! http://womensrunning.competitor.com/2015/04/hungry-runner-girl/dont-ruin-your-race-before-it-even-starts_38570 http://womensrunning.competitor.com/2015/04/hungry-runner-girl/dont-ruin-your-race-before-it-even-starts_38570#comments Mon, 27 Apr 2015 13:36:09 +0000 http://womensrunning.competitor.com/?p=38570

Instead of worrying about factors you can't control— like the weather— focus on the positive before a race.

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janae boston

Last week I had the opportunity to run the Boston Marathon for my very first time. I have never experienced anything like this race before. It was beyond incredible and I hope to be back over and over again. In the months leading up to the race I did the training, felt confident in my abilities after all of the hard work and was more than excited to run my dream race.

When I opened up the weather report three days before the race, every nerve in my entire body came together to form a knot in my stomach— an extremely huge knot. The forecast for race day called for rain and a headwind of 20-30 mph for the runners. I will run in snow, rain, heat and almost everything else that Mother Nature throws at me but running in the wind is the opposite of my favorite.

We were out to dinner when I first opened up the forecast. I started talking obsessively about the predicted weather to my friend next to me. I went off on how nervous I was about the wind, how it was going to eat me alive and how there was no possible way I was going to be able to run 26.2 miles in a headwind.

My friend across the table, who has run 29 marathons herself, stopped me as soon as she heard what I was talking about.

She told me bluntly, “Don’t ruin your race before it even starts.”

I was a little bit bugged at the time, because let’s be honest, venting about things feels rather nice once in a while. But she was 100% right about her theory. Why worry about the things you can’t control? Why talk about them? Why obsess about them? Why refresh the weather forecast every 20 minutes? The more you worry, the more it will negatively affect your attitude towards the race and yourself. If we are focusing on the bad, then we will most surely lower our chances for success.

This little advice from my friend saved my race. After I thought about what she said for a minute, I decided to stop worrying about the weather. I tried to minimize any and all talking about it, because talking and worrying wouldn’t do any good. The morning of the race, I did make sure to check out the forecast so that I could dress accordingly and know what was in store for me in terms of pacing. Besides the one check, I focused on the things I could control leading up to the race, like remaining positive, proper carb loading, hydrating, and doing everything on my Boston bucket list. I was able to enjoy the entire weekend rather than focusing on something so silly as the wind and stressing out about it.

I’m going to remember this little tidbit for life stuff too. Why ruin an experience/trial/situation before you even get to it by worrying? Worrying definitely does not help you control the things you can’t control. Worrying will keep you too occupied to think about the really good things in life. Do the training, control the things you can and let go of the stuff you can’t. Go into your next race with as much positivity as possible and set yourself up for success.

P.S.— I am kind of glad it was so windy during the Boston Marathon last Monday because from now on any marathon that I do will feel like a breeze— pun intended!

P.P.S.— You can read my full Boston Marathon recap HERE!!!

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5 Things Our Staff Loved This Week http://womensrunning.competitor.com/2015/04/shoes-gear/5-things-our-staff-loved-this-week-4_38529 http://womensrunning.competitor.com/2015/04/shoes-gear/5-things-our-staff-loved-this-week-4_38529#comments Fri, 24 Apr 2015 23:54:26 +0000 http://womensrunning.competitor.com/?p=38529

Check out which five items had our staff buzzing this week.

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]]> http://womensrunning.competitor.com/2015/04/shoes-gear/5-things-our-staff-loved-this-week-4_38529/feed 0 Cheers To The Weekend With This Festive Mojito Recipe http://womensrunning.competitor.com/2015/04/nutrition/recipes/cheers-to-the-weekend-with-this-festive-mojito-recipe_38517 http://womensrunning.competitor.com/2015/04/nutrition/recipes/cheers-to-the-weekend-with-this-festive-mojito-recipe_38517#comments Fri, 24 Apr 2015 23:52:43 +0000 http://womensrunning.competitor.com/?p=38517

This cocktail (or mocktail if you prefer) is nutrient-packed for guilt-free toasting.

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many miles mojito

Many Miles Mojito
Serves 1

The key to this delicious mojito is the sweet-tart taste of seasonal fruit and fresh-squeezed lime juice, which give runners vitamin C to boost that happiness neurotransmitter serotonin. All you need is a muddler to make this mixed drink.

10 fresh mint leaves, plus 1 sprig for garnish
4 juicy strawberries, hulled
1½ oz. simple syrup (see recipe below)
¾ oz. freshly squeezed lime juice (about ½ lime)
2 oz. of your favorite rum, such as  Bully Boy
Splash of soda water
Splash of St-Germain (optional)

In a Collins or mojito glass, add the mint leaves and strawberries and gently mash with a muddler so strawberries are pulpy and juicy. (It’s best to add mint leaves first under the strawberries so they stay intact while releasing fragrance.) Add simple syrup, lime juice and rum. Fill three quarters of the way with ice, and top with soda water and a splash of St-Germain, if using. Use a bar spoon and mix very well to disperse all the flavors. Garnish with the sprig of mint.

Hold the Hooch: Muddle mint and strawberries with 2 slices of peeled cucumber to release juices. Add 1½ ounces of both simple syrup and lime. Fill the glass with ice and top with sparkling or soda water.

SIMPLE SYRUP: Add 1 cup of sugar to 1 cup of boiling water. Stir to dissolve. Let cool, and store in a mason jar in the fridge.

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10 Tips For Rocking A Rainy Race! http://womensrunning.competitor.com/2015/04/race-tips/10-tips-for-rocking-a-rainy-race_38555 http://womensrunning.competitor.com/2015/04/race-tips/10-tips-for-rocking-a-rainy-race_38555#comments Fri, 24 Apr 2015 23:06:41 +0000 http://womensrunning.competitor.com/?p=38555

Does your race day forecast call for rain? Here are 10 tips from our own staff and colleagues at Triathlete and Competitor on how to stay

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rainy race

Photo: Shutterstock

Does your race day forecast call for rain? Here are 10 tips from our own staff and colleagues at Triathlete and Competitor on how to stay mentally and physically strong on a rainy race day:

1. I kept a positive attitude and just told myself the weather didn’t matter. I think that mental outlook makes a big difference. —Nicki Miller, Managing Editor, Women’s Running

2. Mentally, it helps to imagine yourself in a running commercial where you’re battling the elements with a dramatic song in the background. The finishes in tough conditions are always the most memorable and add an extra level of accomplishment, so embrace the raindrops! —Jené Shaw, Senior Editor, Triathlete

3. Avoid dreaded thigh chafing by opting for more compressive shorts or tights instead of your regular shorts. —Jené Shaw, Senior Editor, Triathlete

4. Don’t be shy to utilize the medical professionals on course as you need. They will be well prepared for the conditions, so if you are feeling too cold, seek out their shelter/resources before it becomes an emergency situation. A PR is not as important as your health and safety! —Julia Polloreno, Editor-in-Chief, Triathlete

5. Keep in mind that everyone is in the same boat and facing the same conditions. As soon as your attitude takes a dive, your energy levels will be dragged down with it. You can’t control the elements, but you can control the way you choose to process the situation and deal with it. Think of the war stories you can tell at the finish line—and know that you are one tough cookie to be there in the first place. —Julia Polloreno, Editor-in-Chief, Triathlete

RELATED: How To Handle A Rainy Race Situation

6. If you run in a jacket, make sure you run in a waterproof jacket and not a water-resistant jacket. The water-resistant jacket can eventually soak through and become wet and heavy. —Brian Metzler, Editor-in-Chief, Competitor

7. Stay as warm, and dry, as possible before the start. Seek shelter ahead of getting into your assigned corral and cover up your race kit with a trash bag to avoid getting too wet before you start running. —Mario Fraioli, Senior Editor, Competitor

8. Wear a cap—it helps to keep some rain off your face or at least out of your eyes. —Allison Pattillo, Contributing Gear Editor, Women’s Running

9. When racing in cold or rain, forgetting about the weather is the best thing to do. You may be uncomfortable at the start, but your body will warm up. Unlike hot temperatures, running in cold doesn’t have a big affect on endurance. Wear extra clothes before the start, consider running in a light wind jacket, and once you cross the start line, treat it like any other race. A little extra mental determination can go a long way. —Aaron Hersh, Gear Guide Editor, Competitor

10. Expect wet feet and be zen with it. On a busy course, other runners will also likely unavoidably splash up some water, so be zen with that too. —Erin Ream, Partnership Marketing Manager

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World-Record Holder Paula Radcliffe To Retire After London http://womensrunning.competitor.com/2015/04/inspiration/world-record-holder-paula-radcliffe-to-retire-after-london_38536 http://womensrunning.competitor.com/2015/04/inspiration/world-record-holder-paula-radcliffe-to-retire-after-london_38536#comments Fri, 24 Apr 2015 21:23:37 +0000 http://womensrunning.competitor.com/?p=38536

The fastest female marathoner in the world is hanging up her shoes after Sunday.

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2007- Marathon world-record holder Paula Radcliffe wins the New York City Marathon just 10 months after giving birth to her first child. The image of Britain’s Radcliffe wrapped in the Union Jack while carrying her baby daughter after the race serves as inspiration for mother runners everywhere.

England’s Paula Radcliffe still clenches the world record in the marathon (2:15:25). The storied marathon has won the London Marathon three times (2002, her debut marathon; 2003; and 2005). She won the NYC Marathon three times as well (2004, 2007 and 2008). Radcliffe owns the top-three fastest marathon times of all time. And on Sunday, April 26, the marathoning queen will race her final 26.2 at the London Marathon, where it all started. Before the running world officially sends Radcliffe off into retirement, here are some tidbits about the fastest marathoner around that are worth jotting down:

  • All of Radcliffe’s New York City wins came in her thirties.
  • She outkicked the current American record holder in the marathon, Deena Kastor, for the win at the 2002 world cross-country championships.
  • In 2001, Radcliffe, who frequently wears a red ribbon in support of blood testing, protested the reinstatement of Russia’s Olga Yegorova after she tested positive for a banned substance in competition.
  • The speedster catches a total of 11 hours of daily snooze time on the regular—can we get in on that?!
  • Mama Radcliffe ran—and won—the 2007 NYC Marathon 10 months after giving birth to her son. Her performance created some initial buzz around the topic of running through pregnancy and motherhood.

Radcliffe will certainly retire from running with many miles of impressive marks and moves behind her. The question is: Will she retire with the world record, or will that be broken on Sunday?

 

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Fun Facts About The World Of Marathoning http://womensrunning.competitor.com/2015/04/news/fun-facts-about-the-world-of-marathoning_38510 http://womensrunning.competitor.com/2015/04/news/fun-facts-about-the-world-of-marathoning_38510#comments Fri, 24 Apr 2015 19:41:01 +0000 http://womensrunning.competitor.com/?p=38510 Ever wonder how other marathoning countries stack up against the U.S.? Here's your answer.

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Courtesy of Runrepeat.com

Courtesy of Runrepeat.com

Runrepeat.com, an ad-free website that houses hundreds of shoe reviews, conducted a worldwide study comparing marathon finishers from different countries. Data was collected between 2009 and 2014 from large races, like Chicago, Marine Corps, Boston, London, Paris, Berlin, Frankfurt, Athens, Amsterdam, Budapest, Warszawa and Madrid—totaling 72 events over five years. The number of people included and analyzed in the study? Nearly 2.2 million(!).

Lead researcher Jens Jakob Andersen, founder of RunRepeat.com, says it took three months for his team to compile the information, which covered five years of running, and another two months to sort through everything and ultimately decide what to focus on.

“There are a little numbers in compiling reviews at RunRepeat.com, but having this amount of data to work with was amazing,” says Andersen, a former statistician at Copenhagen Business School. “To apply my knowledge is very fulfilling. It started as a smaller side project, but it quickly became quite a big part of my work. It is not to make money or things like that, though I must admit that I do enjoy see my work spread out on the internet. I love to do work that other people enjoy as entertainment and knowledge.”

Together with his team, Anderson developed an engaged infographic summary of worldwide marathon stats, from median finishing times, to men versus women finishers, to increase/decrease in participation and marathon popularity. Some of the most interesting tidbits were:

  • The world average for finisher time (including men and women) is 4:21:21.
  • The U.S. falls in the bottom half of that average finisher time.
  • Marathon popularity increased by nearly 14% in the U.S. in the last five years.
  • Only 6.4%(!) of Spain’s marathon finishers are women.
  • Overall, marathon popularity among women across the world has increased nearly 27% (whereas men, only 8%).
  • The great U.S. has the highest percentage of female marathon finishers out of any country in this study!

Check out the entire infographic for more insights into our great world of marathoning.

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What The Heck Is Ride And Tie? http://womensrunning.competitor.com/2015/04/news/what-the-heck-is-ride-and-tie_38481 http://womensrunning.competitor.com/2015/04/news/what-the-heck-is-ride-and-tie_38481#comments Fri, 24 Apr 2015 17:50:15 +0000 http://womensrunning.competitor.com/?p=38481

What has four arms and eight legs? The Ride and Tie relay.

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Photo: Anna O’Brien

Tired of relays with people? Add a horse.

Maybe you’ve done it all running-wise. Trail runs, hill repeats, fartleks, track workouts—name it, you’ve done it. It’s time for something new, something unique—maybe something involving leather? If you’re up for a challenge, the sport called Ride and Tie might just be for you.

Two humans and one horse—that’s a team for Ride and Tie, often described as a cross between trail running and endurance riding. As one person rides, the other is on foot, alternating riding and running to cover distances between 20 to 100 miles, depending on the race. Sound like fun? Let’s ride.

First things first: You do not need to own a horse to participate in this sport. Many beginners are non-riders, drawn to the sport through friends. It’s a seasoned mentor that turns city slickers into Ride and Tie junkies. The Ride and Tie Association is the premier organization in the U.S. that organizes races and training practices. The organization also works to pair beginners with a mentor to help guide them every step of the way.

“You don’t need to be an expert rider in order to do Ride and Tie, but you do need to know the basics,” says Melinda Newton, a newcomer to the sport from Yuba City, Calif. “Some riding lessons and choosing the right mount can put you at the start line of a Ride and Tie faster than you think.”

RELATED (to relay racing): 3 Reasons To Do A Relay Race

At the start of a Ride and Tie race, the horse and rider pair runs off, leaving the runner behind to catch up on foot. Ahead on the trail—usually one to three miles in front—the first rider dismounts and ties the horse to a tree, then takes off running ahead. Meanwhile, the initial runner catches up to the tied horse, unties it, mounts up, and continues on, this time bypassing Runner #2. This leapfrog maneuver continues until all three members cross the finish line. Although not required to cross simultaneously, most teams like to finish that way—makes for better race photos.

“You need to be comfortable running and riding on trails,” says Ben Volk of the Ride and Tie Association. “Your skill level as a rider really depends on the horse.”

New riders are usually advised to run at the start and not ride, as the hectic pace of the starting line can excite horses, making them difficult to control. However, once the field spreads out, the pace settles down to—hopefully—your predetermined strategy. Most teams pre-plan how far the horse/rider pair proceeds prior to switch-offs. If one team member is a stronger runner, that person can cover more distance on the ground than on horseback. “This unique combination of both physical and mental stresses within the framework of both a teammate and animal bond is what makes Ride and Tie so addictive,” says Melinda.

RELATED (to running with animals): Running With Your Pup

Minus a horse, there’s little else to drag along to a Ride and Tie event (most of which have cheaper entry fees than half marathons). “As far as equipment, all you really need is running apparel, a helmet, and a hydration pack or water bottle,” says Volk. “Most teams run a fleece cover on the saddle so you can just ride in running shorts and regular shoes.”

You might think the transition from hoof to foot is tough, but instead, most Ride and Tie devils are found in the details. “The most physically challenging part is mounting,” says Newton, recounting her first race. “I ran up to the horse, huffing and puffing from the exertion of running up a hill. Mounting, there was a moment where I was suspended in the air, head hovering upside down at the horse’s shoulder. I think the adrenaline from running was interfering with my ability to mount efficiently.”

Ride and Tie races enjoy a spectrum of competitiveness, from the low-key local races to the annual World Championship where competition is fierce. Perhaps not surprisingly, the sport is also known to be highly addictive. “I enjoy the exhilaration of running down a wooded trail, jumping onto a 1000 pound horse, and trotting or cantering forward to catch up with my partner,” says Volk. “Going from a runner’s high to flying down the trail on a horse is hard to describe, but once you’ve experienced it, you’ll want more.”

 

 

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Best Sports Bras For B-Cup Runners http://womensrunning.competitor.com/2015/04/shoes-gear/best-sports-bras-for-b-cup-runner_38502 http://womensrunning.competitor.com/2015/04/shoes-gear/best-sports-bras-for-b-cup-runner_38502#comments Fri, 24 Apr 2015 14:58:09 +0000 http://womensrunning.competitor.com/?p=38502

No matter what your size, we found the best bras to keep you supported.

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One bonus of being a B cup is you have the flexibility to choose between encapsulation, compression or a combination of the two. The latest compression bras have zonal support, putting a final nail in the coffin of uniboob. Try different styles and run in place in the dressing room to figure out what works best for you.

*Don’t worry, ladies. We’ll be rolling out the best bras for all sizes coming soon!

Related: Best Sports Bras For A-Cups

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]]> http://womensrunning.competitor.com/2015/04/shoes-gear/best-sports-bras-for-b-cup-runner_38502/feed 0 Fast Facts About Sunday’s London Marathon http://womensrunning.competitor.com/2015/04/news/fast-facts-about-sundays-london-marathon_38497 http://womensrunning.competitor.com/2015/04/news/fast-facts-about-sundays-london-marathon_38497#comments Fri, 24 Apr 2015 14:30:29 +0000 http://womensrunning.competitor.com/?p=38497

Everything you need to know about the next World Marathon Major.

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london marathon

The World Marathon Majors (WMM) comprises of six star races— Boston, London, Berlin, Chicago, New York City and Tokyo. Putting these 26.2-milers on your to-do list may sound crazy at first. But any of us who choose to run a marathon have a little bit of crazy—don’t even try to deny it!—and these races are the largest and most legendary in the sport.

The third WMM of the year takes place on Sunday. The London Marathon is notable for its fast times, fundraising efforts, and tons of costumed runners. For those willing to wake up at 3:50am EST, you can stream the race live on universalsports.com. If you want to add this amazing event to your bucket list, read on to learn more.

London Marathon
April 26, 2015
virginmoneylondonmarathon.com

This race manages to incorporate the pageantry, whimsy and pride of London into 26.2 miles that pass iconic sights like the Tower Bridge, the British clipper ship Cutty Sark and Buckingham Palace. Runners have raised more than 660 million pounds (roughly $994 million) for charity since the marathon’s inception—77 percent of 2014’s participants ran for a cause. Add the legions of costumed runners making or breaking Guinness World Records (30 records were broken in 2014), and the experience takes on the air of an on-foot carnival.

“Balance is a challenge,” says Race Director Hugh Brasher. “We try to look at the marathon from everyone’s point of view and hopefully have the right mix.”

Prepare for an added level of excitement in 2015, as the country’s world record–setting superstar Paula Radcliffe has announced it will be her last marathon. If you are there to watch, stay on top of your hydration at one or more of 80 pubs along the route. For those aiming to set a Guinness record, you must submit your plan in advance. And, just in case crocheting is your specialty, you’ll have to best Susie Hewer’s 2014 record of “longest crochet chain whilst running a marathon”: 139.4 meters in 5:40:47.

Expert Tip: “For the overseas races, just forget about your times. Enjoy the experience.” — Cindy Bishop

Related: Boston Is One Of Six World Marathon Majors

Boston Marathon Fast Facts

First Running: 1981
Runners: 36,550
Average Finish in 2014: 4:30
Average Starting Temp: 50 Degrees
Route: Point-to-point
Entries: Lottery and Charity
Women’s Course Record: 2:15:25 by Paula Radcliffe of Great Britain in 2003
Fact: The London Marathon holds the Guinness World Record for the largest annual, one-day fundraising event in the world.

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One Runner Seeks Justice In A New Book http://womensrunning.competitor.com/2015/04/books/one-runner-seeks-justice-in-a-new-book_38477 http://womensrunning.competitor.com/2015/04/books/one-runner-seeks-justice-in-a-new-book_38477#comments Fri, 24 Apr 2015 13:35:01 +0000 http://womensrunning.competitor.com/?p=38477

Kathryn Pincus shares creative process behind her new runner book.

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A fictional tale crafted by a runner, about a runner, while on the run.

Runners will be riveted by the book Long Hill Home, the fictional story of Kelly Malloy, a woman whose world is shattered when she is brutally attacked while running along the banks of the Brandywine River. What unfolds in the wake of the crime is a trial with a wrongful accusal and a witness afraid to come forward. Ultimately, the characters find their lives forever connected in this story about the importance of realizing we are all striving for the same things in life.

We chatted with Kathryn Pincus, the author of Long Hill Home, to learn more about how running became the central thread in her life and what she hopes runners will take away from this book.

Women’s Running: How did you decide to build the story around this case that you present in the book of a woman runner being attacked?

Kathryn Pincus: I actually ran almost every morning through the spot where the book begins—it’s one of my favorite running routes with a beautiful river, waterfall and old stone mill. I’ve been running through there for years; first, when I was practicing law I would go down early in the morning, and even after I quit law I would still go down there, just not as early! Running was my big release. I wouldn’t be chained to a desk or bombarded with phone calls at work, and it really became my creative time.

WR: And that creative time turned into this book.

KP: Yes, I started to weave the story in my head each day while running. I think every woman runner has that concern in the back of their head about what happens if you are in danger on the trail or a [male attacker] shows up—I think it is something we need to be mindful of. It certainly doesn’t stop me from running, but the idea was there occasionally in my head. Eventually, it became this story of a character who was a lawyer, like I am, and lives in the neighborhood I live in called The Highlands. I think it evolved that way as I had real familiarity with it, so I could describe it very vividly for readers. Long Hill Home started as the story of a woman being attacked down by the river when she is running. Then, I started to flesh it out with some other characters: a Good Samaritan who comes across her body after the fact and a woman who witnesses the attack and is horrified by what she sees, but she can’t come forward because she is an pregnant immigrant and fearful of being deported. This whole story started coming together every day while I was running and occasionally I would get the time to sit down and type it out.

RELATED: 8 Tips For Running Safely At Night

WR: Did you learn anything while doing your research—or even pull it from your experience running—about how to stay safe while running?

KP: I definitely thought about safety while running as I wrote the book, such as staying within an area where there are people and traffic. I found that I could discover pretty places to run that were not too far out of the way; I always have an eye out for where the next house is. Also, the time of day is important; I learned to run when it is light out. When I was a lawyer, I would run after work when it was dark and that is something I would not do anymore. I’ve never worn earbuds in my ears or listened to music as I want to be able to hear everything around me. I do believe it is safer to run with a friend or two, though it can be tough to coordinate schedules.

WR: What do you think runners will get out of reading this book?

KP: I think running is important to the character—and this resonates with my own experience as well and probably for a lot of women runners—because it is part of why she is strong and able to get through all of the adversity that ensues. Every day, women go out and hit the pavement or the trails. Though it is physically trying and taxing at times, you push through and that in and of itself makes you feel healthier and it also makes you more confident in life. That is one reason why I wanted the woman to be a runner. It made her more vulnerable, only because she was out on the trail, but it made her stronger because she could endure everything in her life and she could ultimately prevail.

RELATED: New Apps Keep Runners Safe

WR: Is there anything else you hope that readers take away from the book?

KP: I wanted it, first and foremost, to be very entertaining; I wanted readers to get a vicarious feeling when reading the book. Within that, I want it to be a platform and opportunity to get people thinking about things like race, prejudice, and importance of not judging people based on their economic status or where they live or what they look like. I believe that is really dangerous to society. We all have so much more in common than we have differences and we all have an obligation to reach out to each other. That theme runs through the storyline and is why I chose to write the different characters that I did.

WR: What is your running like, now that the book is done?

KP: My running gave me my creative process; it is not only where the book started, but it became the subject matter. Running throughout my career as an attorney and now as an author, both of which are fairly sedentary jobs sitting at a desk all day, has really been the thread that runs through my life to keep me sane, healthy, refreshed mentally and ready to take on all that comes my way.

WR: Where can readers get their own copy of Long Hill Home and find out more about you?

KP: The book is available on Amazon, Barnes & Noble and where most books are sold. My website includes a lot of great extras for readers, including an image gallery where you can explore some of the locations in the book, including Breck’s Mill and the Highlands neighborhood. I’m also on Facebook, Twitter and on Goodreads—and I love connecting with readers and fellow runners!

 

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Keep Race-Day Hair In Place With A Headband Braid http://womensrunning.competitor.com/2015/04/beauty/keep-race-day-hair-in-place-with-a-headband-braid_38439 http://womensrunning.competitor.com/2015/04/beauty/keep-race-day-hair-in-place-with-a-headband-braid_38439#comments Fri, 24 Apr 2015 01:46:34 +0000 http://womensrunning.competitor.com/?p=38439

Keep your hair in place on race-day with this cute 'do!

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headband braid

Sometimes a ponytail is good for a run. Other times, like during a big race, you want to up your mane game. French braids take a little extra effort, but they stay in place better than your basic pony, and they look cool in race-day photos too. At the Nike Women’s Half Marathon in San Francisco last fall, runners lined up to get their tresses styled into creative braids by pros from Paul Mitchell. And, lucky for us, Rachel Hausman, a runner and hair stylist for Paul Mitchell, offered to tell us how they’re done.

Headband Braid
Best for: Taming the flyaways in fine hair.

Step 1: Start this braid on either the right or left side of your head, whichever you prefer. Measure about three to four inches above your ear on the side where you want to start and then one inch back from your hairline. Grab the hair at the beginning of this section and separate it into three strands.
Step 2: Take the strand closest to the forehead and cross it over the middle strand. Take the strand from the back and cross it over the first strand. Repeat these steps, grabbing more hair from the section and working it into the braid.
Step 3: When you reach the other side of your head by your ear, secure the braid with a bobby pin. Grab all of your hair and pull it into a ponytail. Once your hair is secure in the hair tie, you can remove the bobby pin that’s holding the braid in place.

Related: Up Your Race-Day Hair Game With A Fishtail Braid

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Rock ‘n’ Roll, Running And Lung Cancer: Kristina’s Personal Crusade In Her Stepdad’s Memory http://womensrunning.competitor.com/2015/04/partnerconnect/rock-n-roll-running-and-lung-cancer-kristinas-personal-crusade-in-her-stepdads-memory_38418 http://womensrunning.competitor.com/2015/04/partnerconnect/rock-n-roll-running-and-lung-cancer-kristinas-personal-crusade-in-her-stepdads-memory_38418#comments Thu, 23 Apr 2015 23:43:14 +0000 http://womensrunning.competitor.com/?p=38418

Throughout her life, Kristina Lindblad has watched countless friends and family members battle various forms of cancer. From as young as

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Throughout her life, Kristina Lindblad has watched countless friends and family members battle various forms of cancer. From as young as seven, she remembers watching her mother support friends fighting the disease.

Her stepfather, who raised her and her sister, was diagnosed with stage four lymphoma when Kristina was in her 20s—and went on to beat the odds and fight his way to remission. But a few years later, cancer struck again—this time, it was lung cancer. Four days before his 67th birthday, he sadly lost his battle.

As she grew up, doing everything she could to combat cancer became a personal crusade for Kristina. She quickly realized with all the various charity races out there that running could help accomplish more than just staying in shape. It was a great way to keep herself fit while raising awareness and funds for each of the different cancers that had impacted her loved ones’ lives. Along with her sister, she raced to raise money for breast cancer, lymphoma and several other diseases.

But there was one glaring omission—there were no races that fundraised for lung cancer, the illness that had claimed her stepfather’s life.

“The stigma surrounding lung cancer—that it’s something they brought on themselves by smoking—meant there were no races to run,” she explained.

So, when she decided to run the Rock ‘n’ Roll Marathon in her hometown of Virginia Beach, she was ecstatic when she reached the registration page. Instead of having one dedicated charity, she had the option to sign up with everydayhero and fundraise for the cause that meant the most to her.

Instead of fundraising for just one kind of cancer, though, she decided instead to help the families of cancer patients who were feeling its impact, conscious that many families struggled financially during and after treatment. Consequently, she selected the Cancer Care Foundation of Tidewater as the cause she was going to support and created her everydayhero fundraising page.

“People don’t understand how challenging it can be for a family facing these kinds of medical bills,” she said. “We were fortunate and had good insurance—but not every family has the money needed for treatment.”

The Cancer Care Foundation of Tidewater also happens to help those in the Virginia Beach area, Kristina’s hometown, so she is proud to have helped an organization that provides services directly to the people she knows and loves.

“Helping a hometown charity hits a lot closer for me because I was born and raised in Virginia Beach,” she said. “So many of the people I know that have been afflicted with cancer are from the area, so I know it’s helping them.”

If you want to rock out for a cause close to your heart, you now can thanks to a rockin’ partnership between the Rock ‘n’ Roll Marathon Series and everydayhero. Find a Rock ‘n’ Roll Marathon near you and register today to Run ‘n’ Raise for the charity or cause that is closest to your heart!

About everydayhero

everydayhero is a platform that is transforming how people give to the causes they care about most and is official fundraising partner to more than 18 events in the Rock ‘n’ Roll Marathon Series. We believe far more goes into giving than just money so we enable everyday people to see and track the real impact the time, effort, voice and money they give to charity has on their personal Giving Footprint™. Designed to enrich the giving experience and make it more meaningful, The Giving Footprint™ provides real-time and ongoing feedback and acknowledgement to those supporting charity, inside their everydayhero account, so they can see the real difference their actions and efforts are making.

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How Top American Finisher Fueled For The Boston Marathon http://womensrunning.competitor.com/2015/04/nutrition/how-top-american-finisher-fueled-for-the-boston-marathon_38482 http://womensrunning.competitor.com/2015/04/nutrition/how-top-american-finisher-fueled-for-the-boston-marathon_38482#comments Thu, 23 Apr 2015 23:26:55 +0000 http://womensrunning.competitor.com/?p=38482

Use these tips from an elite marathoner to help fuel your own race.

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Desiree Linden was the top American finisher at the Boston Marathon on Monday, running 2:25:39 to finish 4th. “It was definitely a mix of fun but tough, gritty conditions,” Linden said, referring to the rainy and windy race weather. Part of being able to run a strong 26.2 miles comes from her nutrition plan. Linden incorporates healthy eating and PowerBar drinks and gels in her strategic nutritional plan during training and races. She shared some of her top race-day nutrition tips so you can fuel like a pro.

Find a pre-race dinner and breakfast that work for you. Linden recommends having a “good hearty meal” with carbohydrates the night before the race. For her that means keeping a bland diet of foods, such as pasta and white rice. An hour before the race, she always take a non-caffienated PowerGel and sips on PowerBar Perform electrolyte drink.
What You Can Do: Experiment with different meals to find out what types of foods work for you. Once you know what your stomach can handle, stick with it. Use Desi’s tip to keep your diet bland— cut back on fried, overly fatty, or spicy foods. If you aren’t sure what to eat, here are some ideas on how to fuel for 26.2.

Have a fueling plan for your race. Linden starts with PowerBar Perform in the beginning of a race before switching to gels. She knows which mid-race fuel and flavors works for her. “PowerGel Double Latte has been my go-to. The taste is awesome because I’m a huge coffee fan. I can’t go two and a half hours without a coffee fix anyway!”
What You Can Do: Whether it is gels, chews, drinks or a combination, find a mid-run fuel that both you and your stomach enjoy. A good time to experiment is during long runs. Practice with your fuel of choice and figure out the best time to take in food and fluids. By the time you get to race day, you’ll know exactly when to drink or open a gel.

RELATED: Our Favorite Mid-Run Fuel

Don’t chug! Even elites have to practice taking in fluids during the races. “The biggest thing in my build-up was just practicing and working on getting fluid in while running hard,” says Linden. “It’s definelty teaching your gut how to handle the sloshing around. It is almost inevitable that its going to be a little uncomfortable.” Linden used a 10 ounce bottle that she could carry with her if she needed to sip slowly.
What You Can Do: When going through a water stop, there’s no need to chug and run. Hold on to your cup for a few moments and make sure you are able to take in enough fluids. These water stop tips will ensure you are a pro. If those paper cups are just not working for you, consider carrying a handheld bottle during the race.

Recover properly—but treat yourself. After the race, Linden goes right for her recovery drink. “That’s the first thing you do in that 30-minute window.” After she is properly recovered, she definitely doesn’t deny herself some treats. “I let myself cheat a little bit,” she confesses. “I just go for the indulgences like a burger or a beer. If a donut is around, I won’t turn it down.”
What You Can Do: Be sure you eat a mix of protein, carbs and fluids in the 30-minute window after you finish. Your muscles will thank you. These snacks can help you recover quickly and are easy to eat right after running. Later on in the day, celebrate! You just finished a big race. Let yourself have whatever your body craves. However make sure you have a big bottle of water right by your side to avoid dehydration.

RELATED: 6 Smart And Delicious Post-Run Snacks

Find out where you can improve. While Linden was happy with her race, she finds that there are always ways to get better. “I missed a bottle in the middle of the race and I got stuck taking water, so you kind of wonder if that played any role in the outcome.” She also was hesitant to hold on to her fluid bottle towards the end of the race, worried it would interfere with her pace.
What You Can Do: Look over your race plan and see where you could improve upon your nutrition, both before and during race-day. Often time runners forgo fuel or fluids in the last miles, thinking it will slow them down. Continuing to take fuel in the last miles could mean the difference between finishing strong and hitting the wall.

The post How Top American Finisher Fueled For The Boston Marathon appeared first on Women's Running.

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