Hello runner friends!
Welcome back to the Bass Pro Fitness Series
MIDWEEK M😊TIVATI😊N blog!
Now let's get started by talking about something that can save you a lot of heartache during your training and especially on race day… seeking out advice from other runners. This is something Ed, Gretchen and Leah (pictured above from left to right) and I were discussing while out on our group run last Saturday. I'm not sure how the conversation got started since runners seem to be all over the place once the endorphins kick in but I do know that we were talking about how amazing Leukotape was and how it prevented Ed, Gretchen, and me from getting blisters on our feet at the prior weekend's ultra marathon. That's when Leah asked us what Leukotape was as she had never heard of it before, much less been told that this rigid strapping tape that is used in physical therapy had so many other uses! Which then prompted Ed to say, "There really should be a book that has all this random advice in it for runners. It seems we learn a lot of tricks of the trade along the way that help us but we don't think to pass the information on." Remembering that it was my friend Jill who told me about this amazing tape two years ago (after a mutual friend told her) that has since saved my feet multiple times, I told the group, "Okay guys, think about some things that you've discovered along your running journey that may not be well known that will help someone and I will share it on the Bass Pro blog. And this is what they had to say:
My best advice is to show up healthy by not over training and by doing a proper taper. Also research and know temp range for the day and not overdress. Take time to drink and fuel or you will suffer late in the race. Be willing to be flexible with your goals on race day so it will be a fun healthy day. If it is a longer race, I would say: Don't be a show off in the first half and don't be a wimp in the second half. - Ed Green
*Wear what you are comfortable with. You don't have to wear spandex and tank tops to be a runner. I wear skirts and t-shirts. I look different than the runners around me, but that's OK.
*Use an interval timer!
*Find a running group or a running partner. You'll be more consistent and probably be pushed to go farther/faster than you would on your own.
*Ask questions. If you aren't sure what to do or how to do it, ask! If you think you might be injured, ask! A couple of years ago I walked around with a sore ankle for 2 months before I finally asked someone about it, and a few days of stretches later I was "cured." (Also, asking running friends shouldn't replace talking to a doctor if needed.)
*There is no right pace. It is OK to be slow. Forward IS a pace. A 14 minute mile is the same distance as a 7 minute mile. Also, there is no right running surface. If everyone around you loves dirt miles but you live in a concrete jungle, it's OK. It's not going to kill you. There is no right shoe. There is no right distance. Especially if you get into an experienced group, everyone is going to have preferences about everything. What works for someone else might not work or be practical for you. Get advice and learn from others, but it is OK to be different.
*Listen to audiobooks! I have been bribing myself to exercise with audiobooks for most of my adult life. I personally prefer cozy mysteries that I borrow from the library. They are free, entertaining, and I don't have to focus very hard to follow the plot. - Leah Nelson
Two of my absolute favorite products (aside from Huma gels and hydration)are Squirrel’s nut butter and Injinji toe socks. I use Squirrel’s Nut butter to prevent chafing on long runs, hot and sweaty runs, or pretty much any run just in case. I especially use it on my inner arms and my bra line. What I love about it is it comes in a super easy to use mess free stick like deodorant. It comes in two sizes a full size and a mini size. The mini size fits perfectly in my hydration vest so I always have it with me just in case some painful chafing areas appear along the race course! I buy directly from their site.
My other “can’t live without “ product are my Injinji toe socks! When I first started running longer distances I would get the worst blisters on the bottoms of my pinkie toes because they would slide under the toe next to them. The best way to prevent that from happening…. Keep those bad boys separated with some toe socks! Toe socks are just like little gloves for your feet, each toe is individually protected against the ones next to it and no more blisters! They are the ONLY socks I wear to run and the Injinji brand are my favorite, they are soft and comfortable and affordable! A few times a year you can score them for buy one get one half off or even a free pair with an order. I get them straight from their website. - Gretchen Puett
So I thought long and hard about this and wanted to provide some random things I’ve learned in my decades of running that have not only saved me heartache and pain but also saved me precious time. So here goes in no particular order...
*As Ed said, check the race day forecast and be prepared. Fall and Spring races are wonderful to run in but it can get very cold standing in the start line. Buy some used sweatshirts at yard sales or thrift stores and cut them completely down the middle. This will keep you warm as you stand there but won't break the bank. You can also wear this important layer for a few miles and then easily take off it off as you would a jacket and toss it to the side of the road (marathon staff will pickup and donate). I've even used second-hand bath robes if the temps are going to get really cold. Buy cheap gloves by the dozen as well as long socks too. The socks can be used for arm warmers by simply cutting off the toes and then taken off when the temperatures rise. Learning how to cheaply layer saves a lot of time and money!
*Invest in a pair of good recovery slides (I like the HOKA ones but there are several to choose from) and have them in your after-race or post-run bag (which should also include a towel, dry clothes, baby wipes, water, snacks, and diaper rash cream for chafing). Putting these on after a hard effort will act as a mental reward since it feels so good on your feet. I actually find myself thinking about slipping on my slides mid race. And having these other items to change into quickly will save you from the chafing and cool-down shivers that come from staying in wet running gear too long.
*Buy some Leukotape! I talked about this earlier but learning where and when to apply it will literally save your skin and prevent blisters. You can use it on your feet and any other area where you are prone to chafe. Let it come off by itself as it sticks so well that pulling it off isn't easy or recommended.
*Keep a blanket in your car. You can use it to sit on after you're done running to cheer on the other runners crossing the finish line but you can also use it to turn your vehicle into a makeshift changing area. Simply put the blanket over your head and body and change out your clothes underneath. That way when your family wants to take you to lunch to celebrate your accomplishment you'll be ready to go!
*Keep plastic grocery bags in your car as well. You can put your dirty clothes and shoes in them until you can get home. On a side note, rinse out your running clothes as soon as you can if you can't wash them out immediately using hand soap if it's available. Then stick them in a bag and throw them in the laundry when you get home. This will keep the stink from setting in.
So there you have it friends. I hope some of those tips helped you and I also hope that you'll share any good tips that you might have with us. After all, what good is knowledge if we keep it to ourselves? So share away!
Happy Running!
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