12 Essential Tips for 1st Time Marathon Runners

Although I've been enjoying the sport of running for almost 20 years, and have participated in numerous races, last spring was the first time I had ever run in a marathon.  It was an incredible experience, but I have to say that I could not have done it without all of the wonderful advice given to me by so many other seasoned runners.

Training well and training smart will make race day even more fun because it will help you to relax, have faith in your preparations, and go after your goal with confidence.  Here are 12 of the most essential tips that I believe will help make your first marathon a success!

/ 1. /   Hydration is extremely important for all runners, especially distance runners.  On your longer  training runs (6-20+ miles), drink something with electrolytes 30-45 minutes before you head out. (I usually drink 6-8 oz., and LOVE NUUN electrolyte tabs.) Then, be sure to drink while you run.  DO NOT wait until you feel thirsty to drink.  Your muscles are 80% water - so they need water to work! Don't worry if it feels uncomfortable to drink at first, you will get used to it.  Just sip an ounce or so at a time.  You dont' want to hear water sloshing around in your tummy - that's too much! There are many hand held bottles and hydration belt options to choose from, so pick one that's right for you (I like the Nathan brand). You need to keep practicing until it feels natural - DON'T wait until race day to figure out how to hydrate while you run.  When you see other runners passing out from dehydration along the course, you'll be happy that you did!

/ 2. /  Wear the right shoes - NOT the pretty shoes - the RIGHT shoes.  And, don't go into a store where the teenager says to you, "Well, I think that these are cool, try these on!" and buy a pair. Do your homework.  You need to know your foot shape, your gait, and correct shoe size (I actually wear a 1/2 size up in my favorite shoe).  Then, try on several pairs until you find one or two that fit well and feel good.  Buy two pairs and alternate wearing them when you train.  This allows time for the mid-sole and cushion to de-compress after a run. There are a lot of specialty running stores out there with experts who can help you.  If you have access to one of these stores, I highly recommend starting there.  You can read more about finding the perfect shoe here.

/ 3. /  On your longer runs (8+ miles) try using an energy supplement.  Once you find one that is comfortable to consume, tastes great, and gives you the energy you need, stick with it.  I have a pretty sensitive stomach, but found Honey Stinger Chews to be very easy to digest and they give me instant energy (plus, they're delicious!).  DO NOT try different energy sources on race day unless you have used them and tried them before.  You don't want to find yourself bent over with stomach cramps 2 miles from the finish line.  I dropped one of my sacks of chews along the marathon course and was worried that I wouldn't have enough fuel to sustain me during the race.  Toward the end of the course, volunteers were handing out GU, and I was tempted to try some, but followed my friend's advice and used only what I knew my body could handle.  I'm really glad I did!

/ 4. /  Consider adding B-Vitamins to your daily diet.  Running long distances for 3-4 months of training is a stress on the body.  Even if you're eating and sleeping well, you still need extra nutrients. B-Vitamins are key.  I take a B-Complex twice a day and also pop a sublingual B-12, such as Source Naturals MethylCobalamin, before I run and every mid-afternoon for a boost of energy.  The B's will help keep you from feeling run down and give your immune system the support it needs to carry you through training.  Be sure to drink plenty of water when you take your B's so the body can assimilate the nutrients!

/ 5. /  Don't discount your short runs.  It's easy to fall into the temptation to skip the 3, 4 and 5 milers, because they can't be as important as the long runs.  Wrong.  Every run counts, and every run helps keep you mentally focused on the marathon goal.  Sometimes my short runs would almost feel more difficult than my long runs.  Crazy! If I went out for a 4 miler and found myself struggling, I would change it into a tempo workout or walk a 1/4, jog a 1/4, build up to 80% for a 1/4 then repeat.  Give yourself permission to walk - it's okay! Changing up the routine always helped me finish the run, and kept my confidence and focus strong. 

/ 6. /  For any run 12 miles or more, ice baths are a must.  Yep, I said ICE baths!!  The first time I tried to take one, I was skeptical, but completely amazed at how it reduced post-run soreness. There are probably many ways to do it, but I just fill the tub with cool, not cold, water.  Sit in the water in your undies and a long sleeved shirt tied in the front.  Pour 2-3 large pitchers of ice into the water, particularly over the thighs.  Sit for 15-20 minutes.  Sipping on hot tea and reading a running magazine helps take your focus off of the cold.  Then, finish with a warm shower. 

*If taking an ice-bath isn't possible, foam rolling is a fantastic alternative.  More tips here.*

/ 7. /  On you longer runs (15 + miles) if you find yourself really struggling to get through the last couple of miles because you feel tired, consider an alternative energy source such as peanut butter pretzels. Or, if after your long runs, you feel sick to your stomach, this may be a sign that you need to eat more to keep your blood-sugar levels steady throughout the run. I was amazed at how well this simple food kept me going.  I packed some for the marathon and nibbled on them from mile 12 on. The combination of simple carbs, salt and protein worked like magic!  But, again, practice using them on training runs first.

/ 8. /  Look at your training schedule, find your longest run and highlight it.  That is your dress rehearsal run. Using this as a "practice" marathon will prepare not only your body, but your mind as well, for the big day.  Wear your race day clothing and shoes, fix your hair the same, set up your playlist, and pack the same hydration and energy that you will use that day.  I remember the day that I finished my 20 mile run, everything went pretty smoothly and I literally jumped up in the air and shouted out a big fat "YES!" because I knew that the marathon was going to be possible.  Proper practice is key.

/ 9. / With #8 in mind..... DO NOT do anything new on race day.  DO NOT go out and buy new shoes, no new clothing (unless it's an emergency), new fuel etc., etc.  Stick to what you've used, stick to what you know works.  Don't abandon the plan.  My only exception would be if you forgot to pack something essential.  I saw two different guys running in cut off jean shorts.  Oooo, can you say chaffing???  Don't be that extreme! But, you get the picture.

/ 10. /  Glide.  All over.  Glide.  If you don't know what it is, read more about it here.  Use it on your long runs to prevent chaffing, and take it with you to use before the race (don't forget bra-lines, inner thighs, inner arms and chest). YOU WILL THANK ME!!

/ 11. /  If you can, invest in a Garmin type watch to wear while training (to help you log exact mileage and keep time) and for race day.  Some of you may not care about your race time, and that's fine, but if you set a pace goal or a finish time goal, then wearing a watch can help you stay on track.  Remember, the time that they post along the route is the race start time, not your chip time.  And, if you have to stop to use the porta-johns (which I did), then you can stop/start your watch accordingly.  For example, my clock time was 4:15, chip time 4:09 and Garmin time 4:05. I wanted to finish around the 4 hour mark, and was able to use my watch to help keep the right pace.

/ 12. /  Lay your clothes, shoes and gear out the night before the race, so that there are no surprises the next morning. If you happen to oversleep, you're one step faster to getting out the door.  Don't skip breakfast!  You need the fuel! Eat what you're used to eating from your training - remember, nothing new!  Also, you may want to see if your race has a bag check, and if they do, pack a pair of flip-flops and an extra set of clothes - don't forget the undies! (especially if you are running on a warm day) to change into after the race.  If they don't have a bag-check, ask a friend or family member to bring your necessities with them when they meet you after the race.

======== >>> GOOD LUCK!! <<========

The Whole30: I'm Not Gonna Sugar Coat it...But I'd Like to.

There are three kinds of people in this world who decide that doing a dietary detox is a good idea:
1.  Crazy People.
2.  People who listen to their mothers.
3.  People who feel like crap and can't stand going to the doctor.

Lucky for me, I'm all three.  So, what's a detox you say?? Well, person #1 would call it dietary hell, #2 would say it's a process of ripping yourself away from beer and cupcakes in hopes that it might actually turn your mother-daughter chats into pleasantries instead of whiny-ass rants, and #3 would say it's cleansing your body of all the deliciously satisfying crap you have consumed over the years and losing your craving/desire for those foods in the process.

Sounds fun, doesn't it??

Why am I doing this detox thing?? Well, the thing is called the Whole30.  And, I'm doing it (Day 16, baby!!) because my mama thinks that I should.  Actually, that's only partially true.  Here's the whole truth:

Around Christmas, my mom asked me if I had ever heard of the Whole30 and then proceeded to tell me about a friend of hers who was cured of her chronic migraines after doing the detox.  "Awesome!" I said to myself while cracking open another beer and scanning the pantry for something salty.  Ever since I was diagnosed with Fibromyalgia at the age of 19, I've been on a mission to stay as far away from prescriptifying doctors as possible, which has meant committing to a lifestyle of healthy eating and regular exercise.  But, I'm no dietary saint.  Beer, chips and chocolate are a necessary evil 'round here.

Okay, so the next time I saw my mom....AND the next 17 times we talked on the phone she asked me if I had read about the Whole30.  Sometimes, I just want to rant about how sucky it is that my adrenals, hormones and thyroid are on strike, they refuse to work, and because of that I'm doggy dog-tired, foggy brained, over-sensitive, achy all over and, well, we'll leave the symptom list at that.  But, no, my mom isn't just gonna let me rant, she is going to smack me with this Whole30 crap until I wake up and smell the suggestion.

Grrrrr.  With this nagging idea in the back of my mind, I grab a beer and park it with the laptop on the couch and Google "Whole30."  Long story short, I'm on day 16 and, dare I say, I'm starting to feel better?? Better as in more energetic, more reasonable, more cheerful, less bloated, less achy, well rested.....that's probably enough for now, I don't want to jinx it or anything.

If you want to, you can read all about the Whole30 here, but if you come away from their website thinking you might want to jump in on all this craziness, I recommend going all out and buying their book , It Starts With Food.  For me, this was really important because I needed to know exactly  WHY I was going to spend 30 days eliminating so many of the foods I enjoy from my diet.  That's right, try to wrap your sweet little head around:
NO Grains (N.O.N.E. none. Buh-bye wheat, rice, corn, and every crazy gluten-free grain too.)
NO Dairy (Not really a biggie for me, but wine and cheese night with the hub is not going to happen without cheese.  Or, wine. BumERRRRR!!!)
NO Alcohol (Please, a moment of silence.)
NO Sugar and NO Sugar Substitutes (Those healthy honey cookies and muffins?? OUT! Please pass the tissues.)
NO Legumes (Okay, no beans big deal right??  BUT did you forget about peanut butter - hello the mother of all snack-a-liciousness?? Major whammy.  Major.)

If you are clawing something right now just thinking about letting go of any or all of these foods, I feel your pain! But, it also may be an indicator that this detox may be good for you.  Eliminating the foods on their list from your diet (they believe) cleanses not only the body but also the mind from our psychological attachment to those foods.  I'll admit, I snickered a bit at that idea, because for years I've been trying to eat clean, and watch the amount of sugar that I consume.

WRONG.  I was WRONG.

Without going into too much depressing detail, I will say that detaching myself from even my pseudo-healthy diet hasn't been a cake-walk.  I thought going gluten free (which has, by the way, significantly improved my health) was a challenge, but the Whole30 makes that seem like a chocolate butter cream frosting cake walk.

What the heck is the point of this post??

Well, I was supposed to tell you why I'm doing the Whole30.  Did I cover that??
But, now, I think I'm gonna be my mama for a moment and say this to you:
I believe that the what we put into our bodies either nourishes it or hurts it.  Much of the food we eat today is not at the standard for nourishment that it should be, and much of the food that we LIKE to eat is more toxic (processed and chocked full of preservatives) that nutritious.  Soap-boxy, I know, but stay with me.  That being said...

If you are tired every day all the time, achy, moody, struggling to concentrate, battling high blood pressure, diabetes, arthritis, or any other health issues that keep you from living a full life, and you HATE going to the doctor and PAYING for drugs please consider the Whole30.  Go to the "Testimonials" and read, read, read about real people who have experienced the healing that can come from nourishing the body well.

This detox is requires commitment and focus and is not for those who like to have others tie their shoes for them.  Just a fair warning.  I've got 14 days to go, then I promise a full and thorough report of my own 30 days, just in case you need more convincing, encouragement or entertainment.

Whole30.  Read about it here.  If you cannot resist giving this thing a try, don't blame me, blame my mama.  She started this whole thing.

Love, Peace and Detox.

P.S. Please forgive the potty-talk.  I'm detoxing. It's a side effect.  Pray for me.

Slow and Steady Wins the Race ~ 10 Habits of Healthy Living

Did you make a resolution this year to get healthy, to get fit?? If so, may I ask how it is going?? If you're still on track, congratulations!! If you've fallen off the track, then let me offer you a hand! And, I might also offer a change in resolution perspective - a change that you might actually be able to stick with.  A change that may keep you from making the same resolutions next year!

For the past 18 years, struggling with fibromyalgia, adrenal fatigue, low thyroid and recovering from 5 pregnancies has all shaped the way that I look at and approach health and fitness. One of the biggest lessons that I have learned along the pathway to better health is this:

Slow and Steady Wins the Race. 

Start small, and start simple. Focus on one goal at a time, and strive to make that goal a habit.  Then, move on to the next goal, and the next.  Whatever your time-frame is, let's say it's one year, if you achieve just one goal per month, by the end of the year you will be healthier, happier and more fit. I would not encourage trying to loose weight, and run a marathon, and become a vegetarian and give up sweets (actually, I don't recommend that one at all!) all in one fell swoop.  Strong, proper, vibrant health can be achieved in a variety of ways and sustained as a lifestyle, not just a list of resolutions.

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This is a list of my top "get healthy, get fit" habits that I have shared with many people over the years.  It is a list that I try to stick to, and have found to help me keep a "baseline" of good health.  If you master one goal per month, (you decide the order) or one per week, by 2013, you might be surprised at how much you have accomplished and better yet, how great you feel!!

1.  Cut back on diet soda, with the long term goal of giving it up altogether. There are a slew of articles and medical journals that warn against the dangers of drinking diet soda, the main ingredient to be wary of is aspartame.  After reading a significant amount of research on the toxicity of aspartame, I will not consume products that contain the substance, that includes yogurt, protein bars, energy drinks, salad dressing, or any "low sugar", diet product on the market.  You have to be a label reader! If you have to have it, then choose one day per week when you will enjoy it, and keep it to a single serving.

2.  Drink more water.  In response to #1, the best alternative to soda, or any artificially flavored drink is water.  You will be amazed at how Drinking More Water will help your energy, your mood, your appetite, your skin and your hair, just to name a few of the benefits. If you only drink soda or juice, this one will be an adjustment, but water doesn't have to be boring or plain.  You can find some ways to kick it up a notch here.

3.  Reduce your sugar intake.  If you're following #1 and #2 already, then you've been prepped for this one!  I cannot stress how important it is to choose your sugars wisely - don't use substitutes, they simply aren't food, and your body is made to recognize and metabolize real food.  I try to use honey, agave nectar, pure maple syrup and stevia as much as possible.  But, if you're following the 80/20 rule (see #4), and are cooking for a special occasion, by all means use white/brown sugar. It's okay to have a small slice of pie or cake once a week, or at a celebration, just watch your portion size. The great thing about sugar is that the less of it that you eat, the less your body will crave it.  You might even become sensitive to it - a little bit of sweet will go a long way.

4.  Incorporate the 80/20 rule into your family lifestyle.  This is probably the one tip that keeps me on the health track.  Some people may say, "It's all or nothing with this whole healthy diet thing."  I disagree.  If you can strive to eat a clean, healthy diet, drink plenty of water, get rest and exercise 80% of the time, then you have 20% of wiggle room - you can have dessert, a soda, a glass of wine, a piece of fried chicken, french fries etc., just not every day and not all at once.  Balance is the key, and if you teach your kids balance now, it will really pay off in their future dietary habits.

5.  Begin a gratitude journal and write in it every day.  This is a fantastic habit to incorporate half-way through the list, because it's often a temptation to fall back into bad habits.  Keeping a gratitude journal will help you maintain a steady focus on what's most important in life.  A healthy body, mind and spirit means will enable you to continue enjoying the blessings of life for years to come.  This should help you stay motivated!

6. Consider cutting back on meat 2-3 days per week.  It really isn't as difficult as it sounds, especially when you discover how many delicious protein sources are available as an alternative to meat. With the plethora of recipes online, especially on Pinterest, it's easy to find delicious, nutritious recipes and tips for fish, quinoa, and beans.  If your husband or kids are not on the same page (yet), that's fine, but don't discourage them from at least trying! My husband will eat fish, but never vegetarian only meals. So, I just make sure that I have an adequate source of meat-free protein to enjoy with the same meal that I serve my family.  Roasted veggies are a staple in my diet.  Adding your favorite beans to them is a simple way to dish up some extra protein.  Served with a little rice, it's a fantastic meal!

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7.  Find a form of exercise that you actually enjoy.  If you're not sure where to begin, consider the options of a fitness center.  Many gyms offer a trial membership that includes a tour and free advice from personal trainers. If you enjoy your workout, more than likely you will stick with it. If a gym membership is out of the question buy a good pair of running shoes , and get outside and walk or run.  Too expensive? Evaluate your weekly spending - more than likely there are some "perks" that you can live without.  Put that money toward the shoes, or better yet ask your friends and family to support you by choosing items from your "wish list" for your birthday/holidays that will help you reach your fitness goals. 

8.  Team up with your kids to get your daily work-out in. Most of us would do anything for our kids, and may even feel guilty for taking time away from them to exercise.  Make them a part of your fitness goals! Playing outside in the yard with the kids, riding bikes together or swimming are just a few examples of active play you can enjoy together.  When you engage with them, you show them that good health is a priority. Sometimes I literally let my boys be my trainer! They time my laps around the yard, count my push-ups and make up crazy exercises for me to do - it's fun and it's challenging, and we all end up laughing in the end!  It's a great 30 minute workout!

(Make a rule that active play must be fulfilled before any television or video games are enjoyed.  Kids are tired when the come home from school and want to relax.  You are tired too!! Exercise can be energizing, revitalizing and restorative for kids as well as adults.  For every 30 minutes of active play, put a quarter or two in a jar, at the end of the year, use the money to do something fun together as a family!  In just one year, you'll have "saved" nearly $100!! )

9.  Recruit a partner to help you - but, not your spouse! (You're more likely to cheat if your better-half is your fitness buddy.) Decide in the beginning to be honest and sincere accountability for each other.  Write your list of goals together, including diet and exercise and work at them together as a team.  This workout for busy moms is short, effective and even more fun if you can do it with a partner!  If crazy schedules make working out an impossibility, consider tag-team babysitting.  You might not be able to exercise together, but you're at least helping each other meet you fitness goals.  Besides calling or texting encouragement to each other, plan a "reward" of some sort that you can both look forward to when you meet some or all of your goals, like shopping, going to a concert, a new restaurant etc.

10.  Get some sleep!  I didn't know until a couple of years ago that getting adequate sleep actually helps you to maintain a healthy weight.  Getting the right amount of sleep and going to bed/waking at the same time each day is difficult, but something I'm always striving toward. With a big and busy family, it's hard to get everything done during the day, so I often stay up late trying to finish undone tasks.  If you know that you are going to be in bed by 11 and up by 7, then you'll prioritize your tasks and get more done during the day.  Also, avoid eating any food after 8 p.m. - you will sleep better and your body's fat-burning mechanisms will not be slowed down by the unnecessary stress of digesting unnecessary food.

Don't be afraid to go for it!! You can do it!!

Remember, slow and steady wins the race, so...

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