5 Reasons Why Runners Should Practice Yoga

This post originally appeared as a guest post on the blog Nymph in the Woods.  

Having worked for almost a decade for the YMCA, I've dabbled in my fair share of yoga classes. I would even incorporate age appropriate yoga poses into my preschool curriculum, but I never truly appreciated the benefits of it until I started running. 

When I started training for my first half marathon, I would practice yoga on the days I didn't run. It was more than just stretching for me - it taught me to appreciate my body and, most importantly, to listen to it - something that as runners we don't always do.

So, without further ado, here are 5 reasons why I think all runners should practice yoga.

Improves Flexibility

This one seems like a no-brainer to me.  Isn’t this the whole point of yoga?  As a beginner, you can barely hold any of the poses but over time you are all pretzeled up like a true yogi, right?  Why do runners need to be flexible?  To begin with increased flexibility reduces the risk of injury.  It also helps improve posture and increases blood flow to your muscles. 

Protection from Injury

According to Ashlee Willaman, a certified running coach and yoga teacher, “"Yoga does a great job of pointing out imbalances that can indicate injury is not far away." Yoga can help a runner identify issues such as muscle imbalance.  Overuse of one muscle, and subsequently underuse of a complimentary muscle, can lead to overcompensation which opens the door for injury.  Yoga addresses all muscle groups which allows a runner to tune-in to their body to see what changes need to be made.  While a runner may complain of knee pain at the start of a yoga class, by the end she had learned the pain actually stems from the hip.  Certain poses can then be done before a run to open up the hips and reduce the risk of injury.  Learn how to identify pain and then work to fix and reduce it.  Don’t push yourself through it! 

Improves Balance

The practice of yoga increases proprioception (the ability to feel what your body is doing and where it is in space) and improves balance.  For runners, better balance means fewer falls (oh, it does happen).  It also means less knee and back pain. 

Boosts Your Immune System

Contracting and stretching muscles drains your lymphs (a colorless fluid containing white blood cells, that bathes the tissues and drains through the lymphatic system into the bloodstream). Regularly doing this helps the lymphatic system fight infection and destroy cancer cells.  Who doesn’t want to do that to their body?  And if you are a runner training for a big race, you can’t afford to get sick! 

Relieves Stress 

This one is near and dear to my anxiety-ridden heart.  The breathing techniques taught in yoga teaches your body to slow down and relax.  It lowers your breathing and heart rate and lowers your blood pressure too.  It also lowers your cortisol levels which helps anyone suffering from adrenal fatigue (the reason why I wake up at 2 AM wide awake and ready to party).  Your body releases cortisol when it senses an acute crisis.  When cortisol levels remain high, it can compromise your immune system and over time lead to brain damage.  Stress is dangerous - do yoga. 

There you have it – my top 5 reasons for why runners should practice yoga.  What do you think?  Are you ready to try?  Remember, you don’t have to go crazy when first starting off.  As a busy working out of the home mom, I rely on DVD’s for my yoga practice.  If you are not ready to commit to that then just incorporating a few poses such as “Pigeon Pose” (see picture) after a run will help your body. 

Further Reading:

http://www.active.com/running/articles/why-runners-should-do-yoga

http://www.yogajournal.com/category/poses/yoga-by-benefit/flexibility/

http://www.yogajournal.com/article/health/count-yoga-38-ways-yoga-keeps-fit/

First Run Where I Didn't Want to Puke!

Now that we have a dog that doesn't have stubby little legs (sorry Luna!), I can finally take her out on a run.  

Selfies mean time for snuggles and love! 

Having been a stray for 2 years, her leash manners leave something to be desired, but she seems to enjoy walks even though she is getting used to her new environment.  I've never seen a 65 pound dog be so timid!  

After surviving our first mile walk, I decided to wake up early today to take her on one mile run/walk.  The weather hasn't been terribly cold lately so I figured I could suck it up and get out there.

Even though it was 35 degrees when we started, there was still a fair amount of ice on the road which I wasn't counting on.  Shhh, don't tell my OB!  After we made our way around it was time to start picking up the pace.  Leia wasn't so sure about that.  I made sure she had plenty of time to sniff around, get some reassuring pets and time to do her business.  

It didn't take long for her to fall into a groove and we were off!  If my Garmin is to be believed I even hit an 8:20 mm pace!  Since I'm kinda crazy, I kept making deals with her - we'll run to that black mailbox and then you can stop to sniff.  

Not running related, but too darn cute to NOT share! 

Honestly, the run/walk intervals definitely helped me feel like the run was more successful and I never once wanted to barf!  Yes!

Here's hoping to many more runs with our rescue dog!

And just for the record, I'll be 18 weeks pregnant tomorrow.  

Rodan & Fields by Diane Hodge

This post is sponsored by Rodan & Fields by Diane Hodge. I received samples in order to facilitate this post. No compensation was received. All opinions are 100% my own.  Diane provided the products for this giveaway.


My skin problems, like most of us, started when I was a teenager.  Not only did I get terrible acne all over my back, a joy that I got to reexperience when I was pregnant with my daughter, but it appeared on my forehead and chin too.  


After trying all the over the counter solutions we could afford, my mom took me to my first dermatologist.  It was just a few minutes into the meeting that he declared I had inherited some "terrible Irish skin."  He sent us home with some heavy duty samples of skin creams that helped for awhile, but I've always wondered what kind of harsh chemicals I was smearing all over my skin back then.

Seriously? What is that brown line doing there?

Flash forward 20 or so odd years and I still have terrible Irish skin.  It doesn't help that as a runner I subject it to all the elements:  extreme heat, frigid cold, dry and humid air.  Now, I don't suffer so much from acne anymore although that is still an issue, but I do from time to time get very flush - my face will suddenly turn beet red as if I am baking in the sun, but all too often I am just sitting inside as cool as a cucumber.  

A good friend of mine, Diane, a fellow runner and executive consultant with Rodan and Fields, introduced me to their Soothe Regimen.   She herself loves being outside running, gardening, fishing and camping which means lots of time in the elements.  Plus, she's a redhead so she has to be especially careful with her sensitive skin.  The results that her clients have had with this skin care product have been amazing!

I decided to try it out myself to see if it could help with my "terrible Irish skin."

The first thing I noticed that I liked about these products was that everything was labeled with a number so you knew in which order you had to use it. Sounds overly simplisitc, but when you are just not awake in the morning it really takes the guessing out of the routine. The other nice part about them is a little bit goes a long way so your shipment will last awhile.  Lastly, bottle #4 is sunscreen that you put on in the morning.  Now, I HATE sunscreen and I avoid putting it on my face at all costs.  Why?  Because it burns my pores.  I don't know about you, but I don't enjoy wanting to scratch my face off all day because the burning sensation won't stop.  

This sunscreen DOES NOT BURN MY FACE.

That's kind of a big deal for me.

Especially since I run outside as much as I can in nice weather so my face is exposed to the sun.  I don't know about you, but I'm pushing 40 now and I don't need to look any older than I am.

I've just started using this product a few weeks ago so I don't have my own miracle stories to share about how much better my face is on Rodan and Fields' Soothe Regimen, but I can tell it is so much better than any drug store facial cleanser you are going to find.  What sets Rodan and Fields apart is that they are the same Stanford trained dermatologists who started Pro-Activ. Rodan + Fields offers skin care regimens to combat red and discolored skin, acne, aging skin (gasp!) and sensitive skin.

Now if you are interested in trying this wonderful product for yourself you can contact Diane Hodge via Facebook, email (edhodge@swbell.net) or just check out her website,  dhodge2.myrandf.com. There is a Solution Tool there that helps determine what you most need.

If you try an R&F product or if you already use one, please leave me a comment below and let me know what you think of it! 

Undertrained and Over Confident: Smuttynose Half Marathon Recap

If you've been following my running story lately then you know that over the summer I developed a nasty case of Plantar Fasciitis. It first started in February but didn't hit its peak level of pain until July after I took a break from running and started up my Half Marathon training again.

As my runs got longer and harder the pain grew more intense until I was completely disabled by it. I forced myself to go to the podiatrist where I was quickly diagnosed with PF.

Long story short, I was barely able to train. The podiatrist assured me that rest would help my feet. He gave me 2 cortisone shots in each foot over a period of 2 weeks. They did nothing to touch the pain.

My training consisted of strengthen my arms and using our rowing machine to keep up my cardio. My nutrition suffered as hard as I tried to get it back on track. Depression set in and my emotions decided my food choices.

In the days leading up to the race I hoped that it would be cancelled due to rain as thunderstorms had been foretasted. No such luck.

I was up at 4:30 in the morning to get my family to the beach where the race was before the 8 am start time. I woke up to rain and although the weather report said otherwise it never stopped.

I had no delusions of grandeur going into this race. I just wanted to get it done giving it my all in the process. My two mantras that I wrote on my hands to remind myself of when the course got tough were "No Regrets" and "Leave it all on the course."

Did I look at those mantras often?  Oh yeah I did.

The traffic getting to the race wasn't too nuts, we got to the beach by 6:30am, but there was a long line of cars behind us. For anyone thinking of running this race in the future then I suggest getting there early because they closed the roads at 7 am.

About 10 minutes before the race started I got in my corral with my family by my side and they stuck around until the last minute. They sent us out in waves so I didn't start until a few minutes after 8 and I was getting anxious to start. Of course, it was just a few hundred feet after the start line that I stepped in a puddle and had soggy feet for the rest of the race. That's alright by the end of it I was soaked to the bone.

The first 3 miles were like something out of a Spartan Race because we were jumping puddles left and right. I felt really good those first few miles although I secretly wished I had dropped down to the 5K they were holding simultaneously so I could just be done. I knew the pain was just going to get worse.

The way the race is set up spectators have 4 chances to see runners:  the start and finish and two times in between during the first loops. I was able to see my husband and daughter two times, both times when I rounded the beach. The last time I saw them before the finish I shouted, "See you in 9 miles!"

I did great the first 5 miles up until I had to slow down to take my fuel. After that it was hard to keep up my momentum.  

By mile 7 my feet hurt. My quads hurt too. I stopped to stretch a few times and I'm glad I did but I actually felt pretty good for miles 8-10. 

So much rain!

It wasn't until mile 10 that the rain really started to get to me. It didn't help that the cold air from the ocean started to hit me so my arms and fingers went numb. It was so cold I could see my breath. 

By mile 11 I was picking out markers to run to. I'd tell myself to just run until the guardrail ends and then walk to the person wearing the red coat. Doing this kept me going. 

It was all mental by the end. 

By mile 12 I was literally seeing stars. I knew the pain from my feet was increasing my blood pressure. At this point it was all mental. I told myself that if I kept running I would be done with this race a whole lot sooner than if I walked it. 

I was desperate to be done.

The pain in my feet was intense and I was a soggy mess. 

When I finally entered the finish chute and saw my husband holding my daughter I was overjoyed. I quickly snatched her from his arms and told her to run. I started screaming, "Go, Scarlett! "  She just giggled beside me. 

After we crossed the finish line and I looked up from grabbing my medal and turning off my watch, I noticed she had a medal too and the biggest grin on her face to go along with it.

It was a great moment to share with her. 

After hugs from my husband and daughter we snatched up our free lobster roll, clam chowder and beer and then we ran back to the car to dry off. 

I've never been so happy to be done with a race in my life!  Looking back, I am glad I did it, but considering my injury, it might not have been the brightest idea I've had. 

Now it's time to heal my feet and get back to basics. I can't wait to run a 3K this weekend!

There is no shame in starting over. 

Winter Running Essentials for Mother Runners

This post may contain affiliate links. Thank you for your support!

Whether we like it or not Winter is Coming (yes, I'm a Game of Thrones nerd).  

Just because it is zero degrees outside doesn't mean you will be stuck on the treadmill for the next several months doomed to a life of monotony of staring at your basement walls or if you are lucky some re-runs on Netflix.  There are several cold weather running items that you can pick up to make cold weather running much more enjoyable so you can step away from the treadmill and out into the world.  

Ever question what you should be wearing when the temperature does dip below 50 degrees?  I've included a handy guide below to help you decide what to wear because there is only one thing worse than being under dressed on a run and that is being OVER dressed.  Nobody wants to have to shed their $40 fleece coat on to the side of the run and hope that it is there when you come back.  

Sugoi Women's Subzero Running Tights

They are a little pricey, but if you consider them an investment then they are a sound one.  I can attest that they kept me warm in 0 degree weather during a 5K in New Hampshire back in February of 2016.  I did add an extra layer for protection since it was dangerously cold that day, but I couldn't have done it in the first place without these tights.

The Soothe Regime from Rodan & Fields

This is more for after your run to keep your face from drying out from the cold air and bone-chilling wind.  Rodan & Fields special formula was specially designed to alleviate dry, chapped, cracked skin and reduce visible signs of redness.  If you are interested in learning more you can contact my friend, Diane Hodge at edhodge@swbell.net, follow her on Facebook or check out her website at:
 dhodge2.myrandf.com  

Balaclava

Whatever you do don't ask me to pronounce this!  But it is a necessity when you are running in cold weather especially if wind is a factor.  I had a version of this balaclava when I ran that above mentioned 0 degree race.  It protected my lungs from the bitter cold.  In fact, when people ask me how I run in such cold weather I tell them I wore one of these.  They are great too because you can pull them down if they get too warm and then easily pull them back up when you regret that decision.  

Convertible Running Gloves

If you are running in below 40 degree weather you'll want to keep your fingers protected.  These gloves are great because they start out with lobster shells for extra protection, but as you warm up you can peel back the lobster claws to reveal 5 fleece lined gloves.  They are wicking and wind resistant too for extra protection.

Lightweight Fleece Running Jacket

I find that no matter how many layers I wear when I run, I always top it off with a lightweight fleece jacket.  Make sure all of the layers that you wear are wicking because even in freezing weather you will be sweating and the last thing you want when it is cold out is to be wet.  That mistake right there can make you really sick.  Get yourself a good one and you won't regret it.



Well, those are my most important winter running essentials. 

What are your's? 

Silencing the Bully in My Head

You've gained weight.

You're faking it - you're not injured.

Stop eating your emotions.

You can't do this anymore.

You weren't meant to run. 

You were never an athlete and you aren't one now. 

You're fat and old and you should just give up.

These are just a few examples of what the Bully who lives in my head says to me on a daily basis.

My obesity struggle has been a life long one which feeds into my lack of self confidence. Honestly, I think the lack of self confidence is harder to overcome than the  weight issue. I've been fat all of my life so I know how to lose it. I just don't know how to have the confidence to keep it off or to believe in myself.

Turning off the bully that lives in my head was challenging this summer. It hit its peak when I realized that my foot pain wasn't just some soreness that would go away with a little rest. It was in fact an injury, plantar fasciitis to be exact. I was repeatedly told to stay off my feet and stop running by doctors. "Rest!  You're body needs rest!" They'd tell me. So I did. I was given clearance to use our rowing machine but even that hurt to use at times - little did I know it was more my shoes than the physical activity at the time.

I was lazy per doctor's orders.

Without the ability to run I started to question myself, "Am I even a runner anymore?"  I felt awful. I was in pain. The only way to feel better was to do what I've been taught - eat. Eat all of the food that brings me comfort in an effort to ease the pain.

Seriously,  plantar fasciitis is no joke. I feel like I am wakling on hot daggers with every step. No medications were helping me. Ibuprofen wouldn't touch it. I had 2 cortisone shots in each foot and felt worse afterwards. The intense pain level took its toll on me not just physically but mentally too.

I fought to keep from falling down the dark hole of depression.

All the while the bully in my head, that nasty little voice that is always there judging and critiquing me l, kept right on telling me how fat I was getting that I should just stop running altogether because I'm not worth it.

So when my half marathon came around and I had barely trained for it I willed the weather gods to do their thing so it woks be cancelled due to a thunder storm. Anything to keep me from having to run in agony or even worse to not complete it.

But that didn't happen. It rained for the race alright. The whole time as if the weather gods were laughing at my silent request.

It wasn't pretty but I finished that damn race, all 13.1 miles of pounding pain and dare I say I came out the other side stronger for it? 

If I can run a half marathon feeling like I was running on hot, sharp goals with each step then, I began to wonder, what else am I capable of?

Now, that bully hasn't completely gone away she's just quieter now.  Running helps combat her.  

With that race conquered, I now have the freedom to start over to bring my training back to the basics.

Time to work on getting stronger both physically and mentally.

I am worth it and I need to believe that.

10 Healthy Recipes for the 4th of July!

We'll be away for the 4th of July this year which poses its own challenges to staying low carb, but if you are looking for some fun and healthy eats for this summer holiday then check out the links below. I personally want to eat the macaroni salad and caprese grilled fillet mignon right now!

Buffalo Ranch Deviled Eggs

Low Carb Macaroni Salad

15 Minute Greek Cucumber Salad

Low Carb Peach Long Island Ice Tea

Grilled Shrimp and Sausage Kabobs 

Grilled Portobello Mushrooms Stuffed with Sausage, Spinach and Cheese 

Caprese Grilled Fillet Mignon 

Mini Meatloaf Pepper Rings

Zucchini Tuna Cakes

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Every Runner Must Do These Foam Rolling Moves

When I trained for my first half marathon, it became apparent about halfway through that I HAD to invest in a foam roller.  Upon the recommendation of the coaches in my Train Like a Mother 13.1 Club, I purchased a TriggerPoint Grid Foam Roller X-Tra Firm and then I watched the video below.

GAME CHANGER.

This video is no joke and you might need to take breaks because once you start releasing those muscles it is intense.  But it hurts so good!  You will feel so much better in a short amount of time.  Plus, your arms get a good strength training work out too.

Enjoy!  Trust me, this is good for you.



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