Running ~ Music To Keep You Hyped!

Running is all mental for me. It's a constant struggle right now for me because I get all psyched out about breathing and cramps and I tend to give up during my runs. I run with D and he helps to encourage me to keep going, and we run around the Jacqueline Kennedy Onassis Reservoir which stuns me every day. We live right outside of the Central Park Reservoir - which is why we don't have monthly gym memberships. Like, if we can't walk 20 feet out our door to go running, then why would we make it to the gym.

view from my iphone while running - city heaven

So back to my main point. Running is all mental for me and music keeps my brain focused on everything but the fact I'm running. I have a crazy running mix that I've been adding to over the months and I'm currently looking for new songs - that is where you, my friend, come in.

view of our running track from a plane (my own photo - D takes flying lessons)

What keeps you going while running? Do you throw mental temper tantrums when you feel like you can't go anymore? Do you listen to Broadway music to get you pumped?! Let me know on our Facebook page and tell me some new songs to download for my runs after work this week!

This is a sampling of artists I have on my playlist: Beastie Boys, Rage Against the Machine, Jay Z, Les Miserable Soundtrack (yeah - seriously I rage to 'At The End of The Day'), Adele, Lady GaGa, Katy Perry,  Britney Spears of course, and Marilyn Manson for a dash of angry running. This article from BuzzFeed also has a killer list of new song ideas.

#embarassingbravery

Running: Beginner Questions

Woo, in Week #2 of the running challenge. I'm feeling good now, but when I took on this challenge, I knew I couldn't let my fears overwhelm me. If I waited to start running until I was comfortable with the idea, then I would have never started.

There are a million questions to be answered, so I'm tackling them as I approach them. Below is a list of the beginner runner questions I've come up with, as well as the answers that I have discovered so far.

> New runners - let me know any additional questions you have for me to tackle!
> Experience runners - please feel free to comment with any advice/suggestions as I'm always looking to learn and there are so many beginner runners out there looking for advice!

 

Should I eat before?
> You shouldn't run on a full stomach, it can cause side stitches. I run in the morning when I first wake up, so I just have a banana and some water, then my breakfast an hour after running. Other sites recommend: Choose something high in carbohydrates and lower in fat, fiber, and protein. Some examples of good pre-workout fuel include: a bagel with peanut butter; turkey and cheese on whole wheat bread; a banana and an energy bar; or a bowl of cold cereal with a cup of milk. 

What should I eat after?
> What you eat all day, every day affects your running (affects your physical and mental wellness!). Be sure to keep hydrated every day, and consistently eat balanced meals. That means good carbs, protein and lots of fruit and veggies! Runners World.com has an entire article about what to eat and when! 

Where do I keep my keys?
> So this won't be a problem once I start running at the gym (I'm no good in cold weather)... but I've been rolling up my keys in my longer socks, or tying them into my shoelace and tucking them under my shoelaces. Running in New York City is not a good place to lose keys, so this has been a hassle, but I like to run outside for now so keys in the shoelaces is my best bet! 

Should I bring water with me?
> How much water you should be drinking depends on how long/fast/hard you run and how hot/cold/humid it is outside. When I run outside I don't bring a water with me because I don't want to carry it. But I drink water before and after, and I'm sure I'll ne\ed to bring water with me on longer runs in the future. Daily Running Tips has good drinking water advice depending on your situation!

What do I wear?
> This varies from man to woman and from season to season. For me being comfortable and not overheated is very important. Runners World.com has an amazing calculator to determine how to dress for all weather - I will definitely be using this when it gets colder! 

Should I listen to music?
> I use my iPhone to track how long I'm running (when to take walk breaks, etc) so I LOVE listening to my music when I run. Remember though if you are running on roads - safety is most important! Be aware of what is around you and don't block out the natural sounds around you. That being said - good music can get you and keep you in running mode!

- Stephanie

Beginner Running Tips

My running challenge begins on Monday, October 3rd! You can check out my weekly beginner runners schedule and other beginner runner tips here.

As you can tell from my running confessional pre-challenge post thoughts... I'm a scaredy cat when it comes down to taking off running for the first time. I do have several family and friends that love running, so to get me pumped and ready to go, I asked them for some basic tips to get me going and through the first week!
 

Knowing other people that run encourages me to give it a decent try!

"Tip: start slow. Set goals. Expect to be sore... especially the quads. You will have a hard time walking down stairs. Also get headphones and pick out really good running music." - Dr. Jennifer Grozalis of Synergy Rehabilitation and Chiropractic in Newtown, PA

"From a five-time Boston Marathon runner, with 20 marathons total, an ultra, and 21 triathlons -- I give you this summary of all I've learned. Learn to use a short stride length and a fast turnover. Check your watch stopwatch and count 180 footstrikes per minute. This is the optimal stride. Most run with a longer stride and fewer footstrikes, and this causes great stress to the body. Other than that, build up slowly, and if you want to run long races, you have to run lots and lots and lots of miles in your training. No shortcuts. Eat well, sleep well, train well. No shortcuts. Have fun." - Christopher

"As a marathoner myself, I recommend spandex pants, not shorts. Chaffing is a bitch. I find that eating carbs an hour or two beforehand is beneficial and hydrate the day before by drinking your weight in ounces of water." - Olivia

"The right pair of sneaks is essential...I ♥ Brooks...brooksrunning.com" - Victoria

"It's ok just remember you're grabbing two ropes that never end, the more your arms work the faster you can go... get em' gurrl! Good Luck!" - Trish (She was actually on my first grade soccer team - yes the one I quit haha)

"Drink a lot of water, wear good sneakers (I wear Nike shocks with inserts.) iPod is def a must, and I have a running partner who is a staffordshire bull terrier!" - Lauren 

I am a soon to be city girl runner!

I also checked out 100 Beginner Running Tips from CompleteRunning.com - these 10 tips stood out to me:

1. Remember that you will have plateaus in your progress and tough days along the way.
2. It gets easier.
3. Accept and appreciate the fact that not every single run can be a good one.
4. Don’t expect every run to be better than the last one; some of them will hurt.
5. Don’t think too much about it or you won’t do it.
6. Even a bad run is better then no run at all.
7. To aid recovery the most crucial time to eat and drink is in the hour immediately after you run.
8.  Pay attention to your form. Try to run lightly to minimize impact that could lead to injury.
9. Pick your route close to home (out your front door)—the more convenient it is the better chance you will have sticking with it.
10. Mix-up your training plan. Make sure your training plan is not too heavily focused on one thing. No matter what level of runner you are your training plan should include four essential elements: endurance speed rest cross-training.

>> Readers - enlighten me. What are your beginner tips / running encouragement? I'm getting pumped/nervous/praying for no injuries on Monday 10/3... but looking forward to sharing how my first run went!


- Stephanie

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Facing the Fear: Becoming a Runner

When I was asked to contribute to Strawberries & Tea, it was to give tips to the beginning runner. And I can do that. As a running coach, I am often asked for my advice on how to start and stick with running. But then I thought about it, you don't need the tips, if you can't get out the door. The honest truth is the hardest part about becoming a runner is actually deciding to commit to the sport.

A lot of people think they can't be a runner. And most of the time, their reasons are really just excuses. They have bad knees. They don't have time. It's too hot. It's too cold. They could never do, XYZ.

Honestly, I don't buy any of it. As humans, we were born to run. And unless running will actually put your life in danger (i.e. unsafe locales, serious medical conditions), there probably isn't really any reason that you aren't able to it.

You just have to ask yourself what kind of fear is holding you back.

Are you afraid to fail? Then set small attainable goals. Maybe you start by running for one minute. Once you can do that, add another and another, until you can run a mile.

Are you afraid of injury? Then take precautions. Get fitted for proper footwear. Run in safe areas, where you are well illuminated and don't need to dodge traffic. Don't push through pain. (Yes, running can be uncomfortable, but it should never be painful.)

Are you afraid that you'll do something wrong? Then ask for help. Chances are you know a runner. Or that you live near an RRCA organization. Heck, even your doctor may be able to give you advice. The better informed you are the more likely you are to succeed and stick with your new found activity.

Whatever your fear is, big or small, it can be overcome and you can reach your goals. IDENTIFY the fear that's holding you back and ELIMINATE it. You just need to find the method that works for you. And once you've eliminated that fear and have become a runner (it only takes one run, no matter how fast or slow), then read the Complete Running Network's 100 Beginner Running Tips HERE. It's a comprehensive list that will get you on your way.

So, what are you waiting for? Can't you hear your running shoes calling your name?
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Don't forget about the Sunfood Giveaway we have going on!