Run With Nat

Ever run with a 13 year old boy? I have and live to tell the tale!

It started with Nathaniel's desire to accompany his dad, aunt and uncle in the Bataan Memorial Death March for 26.2 miles in the desert of New Mexico. The tale ends and begins with Dad taking his son's welfare into account. He's a good dad. 



Nat -as he'll be called for this adventure- wanted to do something. This is where I enter the story. "What do you think about doing a --" before I could get the word out of my mouth, Nat blurts, "a HALF!"

"You know that's 13.1 miles, right?"
"Yes! Half of a full."
"Ok. It's gonna take training."
"I'll do it! I want to do this!"

With a small window for training before he and his family leave the country for a couple of years, we worked on a training calendar to strengthen core, arms, legs and get miles under our proverbial belt. He was a bright and willing student ready to attempt whatever the schedule listed. Our runs were a constant conversation of goals, health, nutrition and a battle of the wills. I won those!

During the last long run before tapering to save our legs for the #RunWithNat Virtual Bataan Half Marathon, our convo turned to motivation. 

"Nathaniel, I haven't even asked WHY you're wanting to do this run. What is your motivation?"
Ready for a description of how and when and why, I let it settle. He was quiet. Then, "My dad."

I waited thinking he would add more (because this boy likes to talk). He didn't. So, we let it land right there. My dad.

Saturday morning white with frost, a beautiful Tennessee sunrise and turkeys stretch themselves as members from our local running club, Mt Juliet Flyers, sign in to run with the 13 year old. Dad, Mom and sisters organize the hydration station and motivational signs. The national anthem rings out over the park, hands over hearts and eyes on an American flag at half mast. It's time.

Ready. Set. Go! Nat sets the pace. We are doing 2:1 intervals. Two minute easy pace with a one minute walking rest interval. The beeper sounds and we are back at running. Following the white line, we round the track to the "Horn of Africa," a nubby little turning point back to the original track. Round and round to easy introductions and conversations of the Batman vs Superman movie and upcoming races. Before Nat realizes, we are at 7 miles!

The temp is higher. The sunshine and effort have warmed us. Other runners and walkers and supporters arrive to cheer Nat to victory. Finally, it's the last mile. 

"Here we go! This is it!"
"Not many your age have ever done 13.1 miles!"
"Way to go!"
"You've got this!"
"Keep running!"
"Donuts are coming!"
"Hello, Stubborn."
"Run through the pain!"
"Are you ready to sprint to the finish like you said?"

And, he did to Dad and a big fat finisher's medal from Full Medal Runs supporting Intrepid Fallen Heroes Fund helping military personnel suffering the effects of traumatic brain injuries (TBI) and psychological health (PH) issues.

Nat says he will miss running with me. He made me a running coach, if only for this one time. I will miss our runs and talks and battle of the wills and thoughts of donuts!

My new Emerald City Lotta Breeze Capris Skirt 
and Kelly D from Skirt Sports arrived in time 
for #RunWithNat!

For the Newbie Runner: Part 6

Easing Aches, Pains & Chafing

Whether training hard or starting to pursue fitness, our muscles will ache. This is typically a good sign letting us know our body is working hard and is attempting to heal itself. While this healing is taking place, we can aid it along with some simple non-expensive (and some pricier) solutions.


Consuming protein within 30 minutes as a post-workout recovery will help muscles repair. My preference is to drink a liquid protein-rich supplement containing at least 20-30 grams of protein. Many people reach for a powdered whey protein which can be mixed with water. There are many to choose from and the taste usually falls flat. One pre-mix option which tastes pretty good is EAS AdvantEDGE line of low-carb products to either get or stay lean. The dark chocolate is fairly tasty and available at WalMart for $5/4 pack.

On my journey of vegetarian and flexitarian protein options, I really like the Vegetarian Meal Replacement Shake powered by plant-proteins and the Performance Elite products offered by Advocare. The Nighttime Recovery is some insanely great voodoo! HA! If you're interested, message me for more details.

After your workout + protein shake, spend time soaking in a hot bath to ease and prevent some muscle soreness that will find you the next morning. A 20-minute hot bath is awesome when you add 2 cups of Epsom Salt. Somehow, it seeps into your skin and works its magic! Again, WalMart carries this product for about $5. Dr. Teal's Epsom Salt Soaking Solution has really stepped up their game with a great selection of scents and convenient packaging in the bath and first aid section.

Sweat-saturated workout clothing moving across skin or skin-to-skin contact movement can cause friction in sensitive areas. Shield that area of skin with anti-chafing skin protectants which aren't greasy and stay put, such as Body Glide products available in athletic stores for around $7. 

Your skin and muscles are working hard for you! Treat 'em with care!

For more Newbie Running Tips, be sure to check out: 

"For the Newbie Runner: Part 1" 

• Shoes: All Feet are Not Created Equal
• Intervals: A Mile is a Mile
• Running Groups: Never Say Never

"For the Newbie Runner: Part 2"

• Stretching: Impatience can Cause Injury
• Cross-Training: Getting Stronger all Over

"For the Newbie Runner: Part 3"

• Run Unplugged

"For the Newbie Runner: Part 4"

• Walking: Not for the Wussy
• Apps: Help or Hindrance?

"For the Newbie Runner: Part 5"

• Finding Motivation: Local Runs/Walks

For the Newbie Runner: Part 5

Finding Motivation: Local Runs/Walks

Face it, all of us will eventually run a little low on motivation to hit the track, trail or treadmill. For whatever reason (burn out, fatigue, schedule, poor nutritional choices, life, etc.), this lack of motivation catches up and tries to bench us.

When the "Idontwannas" happen --and they will-- a helpful tip is to find a locally sponsored run/walk event. Registering for an event forces you to commit to training knowing there's a deadline and payoff at the end! The payoff looks like an event t-shirt, the finish line photo, bling in the form of a finisher's medal and, most importantly, bragging rights! 

Finding local events is as easy as the internet. One source I have used is Active.com. You can find a plethora of opportunities by entering your location and what type of event you are interested in participating. Some of the most meaningful opps are those word-of-mouth races where a church or school or local organization is raising funds for their cause. Knowing your registration dollar benefits other people is pretty motivational!

At the end of your race event, it doesn't matter if you did not place in the Top 3 for your age group. You still get the payoff! Confidence is built! Mojo has returned! You are, now, part of a society that is incredibly supportive because 1 mile = 1 mile, whether walked or run!  

For more Newbie Running Tips, be sure to check out: 

"For the Newbie Runner: Part 1" 

• Shoes: All Feet are Not Created Equal
• Intervals: A Mile is a Mile
• Running Groups: Never Say Never

"For the Newbie Runner: Part 2"

• Stretching: Impatience can Cause Injury
• Cross-Training: Getting Stronger all Over

"For the Newbie Runner: Part 3"

• Run Unplugged

"For the Newbie Runner: Part 4"

• Walking: Not for the Wussy
• Apps: Help or Hindrance?

For the Newbie Runner: Part 4

Walking: Not for the Wussy

Just because this series is labeled for the newbie runner does NOT exclude those who walk! I spoke with an ER technician who sees less injuries from walking than any other sport. For those who are starting from a sedentary lifestyle, walking is the perfect launch into a fit lifestyle. Most everyone can walk! Walking strengthens muscles and immune systems. Walking is the first activity a cardiologist requires of heart patients before leaving the hospital. Walking is a necessary warm-up and cool-down for joggers and runners. Walking is my choice for when I need to run, but experience the Idontwannas.

Start with a simple goal. Perhaps, at the local park or track you set a goal for a quarter mile or more. Go at a pace you feel comfortable. When you feel tired, try "fishing." Spot a person or an object and walk to that point. Remember, the first two weeks of any fitness launch is the hardest. Keep at it, get out there and walk, newbies!

Apps:  Help or Hinderance?

There are so many digital tools to assist those who are getting fit. When you pair the smartphone with a fitness app, the convenience and motivation can be a terrific boost and accountability. Many fitness and mileage apps provide an online version with even more details and friend searches. While most of these apps are free of charge, some offer an elite upgrade at set pricing for in-depth stats and "coaching."

Two apps which my hubby and I utilize and integrate with one another are RunKeeper and MyFitnessPal. While the latter helps to daily log your caloric intake, it factors the calories burned in RunKeeper (walking, running, etc.) against the totals for the day! Now, that's helpful! The only downer I've experienced is on some overcast days when RunKeeper wigs-out on my location and mileage.

For more Newbie Running Tips, be sure to check out: 

"For the Newbie Runner: Part 1" 

• Shoes: All Feet are Not Created Equal
• Intervals: A Mile is a Mile
• Running Groups: Never Say Never

"For the Newbie Runner: Part 2"

• Stretching: Impatience can Cause Injury
• Cross-Training: Getting Stronger all Over

"For the Newbie Runner: Part 3"

• Run Unplugged

For the Newbie Runner: Part 3

Today's Newbie Running Tip is to Run Unplugged.

Over the Christmas holidays, I saw a challenge issued by a coach and online runners to go unplugged, meaning to disconnect from technology during your run. By "disconnect" they meant remove the earbuds, unharness from your smartphone and even unstrap your running watch. WHY?

Listen to your body.

BREATHING. Runners tend to disconnect from the world around them while the earbuds are pumping noisy distraction into their heads. Because runners are so absorbed in the audio book or have the music up loud, they are missing the sound of their own breathing. Your breathing can tell you if you're fatigued or have more gas in the tank.

Personally, I chose to have my music up loud enough in my ears to cover the sound of my ragged breathing! Also, it was a tool to trick myself from how tired and winded I was.

LEGS, KNEES & FEET. With so many apps and running watches tracking routes, time, splits, averages, comparison charts, etc., runners are trying to go longer and go faster without evaluating their body currently in motion. Push harder. Harder. HARDER. No wonder there are too-much-too-soon injuries.

I rationalized that I should beat yesterday's time or distance just because it was a new day and I was rewarded by the robotic voice or blinking screen. Never mind my feet felt crippled toward the end of the run because my form was poor causing me to over

pronate/supinate and hobble toward my digital reward.

Listen to your world.

There is much to hear. Birds. Wind. Other runners. Cars thumping up to a stop sign, but not stopping as they missed seeing you. It has been reported, women with earbuds are a perfect and favored target for being attacked from behind simply because they are not listening.

That same Christmas I took the challenge during my next run. "This is no biggie. I get to hear the sounds of nature. I feel free." I was in Oklahoma where the wind doesn't have much of an opponent. It howled into my ears. The airplane overhead roared as if it were coming down on my head. My breathing sounded like heaving! My feet slapped-slapped-slapped-slapped the paved trail like they were clown shoes. I was so distracted by all I heard, I couldn't run 2 miles for the frustration of it all. Since then, I decided to pull the plug on earbuds while running. 

It is important to note some organized races strongly discourage or do not permit smartphones, MP3s and earbuds, but encourage the runner to engage in the experience of the race. Typically, during my morning runs, I have my iPhone running app open to know the distance, but I'm listening to what matters. 

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For more Newbie Running Tips, be sure to check out: 

"For the Newbie Runner: Part 1" 

• Shoes: All Feet are Not Created Equal
• Intervals: A Mile is a Mile
• Running Groups: Never Say Never

"For the Newbie Runner: Part 2"

• Stretching: Impatience can Cause Injury
• Cross-Training: Getting Stronger all Over

For The Newbie Runner: Part 1

So, you are a new to the road. Or, perhaps, you're back from a lengthy hiatus like, oh, let's say since the last big running revolution several decades ago. 

No matter. You've made a great decision! Whether you want to up your fitness game from nil or increase the intensity from another activity, running is an excellent choice! Considering myself still a newbie runner, I am constantly learning from all types of running enthusiasts be they casual or elite. Runners are awesome at helping fellow athletes. The following are the first three quick tips for you to consider.

1. Shoes: All feet are not created equal.

With this topic being too diverse for me to tackle. we will just stick with a quick note. Your feet are carrying your body farther and faster than, quite possibly, they have been doing. It only makes sense to consider how they are outfitted. Just because a shoe is a "running" shoe does not mean its your running shoe. A brand that is comfortable to you may cause my feet to fatigue quickly. A brand that "hugs" my arches, may confine your movement. By the way, the shoes I use for a group fitness class wear differently due to the lateral movement than my runners.

Tips before you purchase a shoe in your local sports store:

*Don't be in a rush. Take your time to bounce around the store with different shoes. Even different models under the same brand can ride differently.
*Expensive does not mean it will be a perfect fit.
*Ask about the store's return policy. If after a couple of weeks, you have decided the new shoes are not going to work, will you be able to return them to try another pair?
*Feet swell. Don't let pride hinder you from sizing up. Toes need room to do their thing in the toe box!

My Current Personal Fave Runners: Brooks Glycerine.

2. Intervals: A mile is a mile.

Don't be shamed into thinking because you cannot run 3 miles without walking makes you any less a runner. One mile walking is the same distance as one mile running. How you get there is up to you! Interval training works like this; run at a fast pace for a specific amount of time and, then, walk or slowly jog for your resting interval. Doing intervals is very common in training and in racing for building muscle endurance with less potential for injury. Legs stay fresh allowing you to go longer distances.

Sometimes, I use 2:1 intervals. Two minutes running with one minute walking to achieve the desired distance. In training for a race, I may employ a 5:1.

3. Running Groups: Never say never.

Thinking all running groups are full of elite runners who have no time nor patience for the beginner runner is more common than not. This thinking is why most newbie runners choose to go it alone. One is lonely number.

Why consider running groups?

*There is camaraderie for mutual support with running groups. The seasoned runner is willing to assist the newcomer simply for the love of the sport. They do not want to see you quit. 
*Not all running groups actually meet to run together. Encouraging you to enjoy the ride while getting better at it are the focus. Many are online groups promoting virtual runs and races, again, simply for the love of the sport. 

My first running group was with a Facebook group of runners of all strengths wanting to stay active during the over-indulgence of the holidays. It was amazing! I wanted to run more and post that I met or exceeded my weekly goal. Now, I have numerous online running buddies who inspire one another, daily.

Ok, Newbie! There are your first three tips with more to come!