What Did We Learn This Month? @BicyclingMag @MOREMag @MandFHers #fitfluential 4

What Did We Learn This Month?

Recaps of Bicycling, More and Muscle & Fitness Hers

 Hey there! Hi there! Ho there!

We are right in the middle of summer here and I am experiencing magazine doldrums here. Most produce July/August issues so it might be a little light on the review and recap side on my blog for the next couple of weeks. (Oh when do those September issues arrive already?)

Anyhoo—I did find a few that I enjoyed this month so let’s just dive into them today and have some fun, shall we?

Bicycling Sept 001

Bicycling: September 2013

  • “Sugar Shock” According to the New York Times food editor Matt Bittman sugar being added to our foods is “the biggest public health challenge facing the developed world.”  Bicycling magazine talks about how the sweet stuff will affect your rides and how to keep an eye on sugar and carbs.
  • “Take a Look” Loved this photo spread here which features cute bicycling fashions.  (Yes, they CAN be cute fashion creators!)
  • “City Guide: New York City” Now you know I have check out the “Brooklyn Ramble” section which featured in this article!
  • “Southern Comforts” Have you ever heard of the “Tour d’Epicure” which takes place in the Blue Ridge Mountains? It sounds totally amazing!
  • “The Basics of Shifting” Honestly, I wish someone would have given me this advice on how to shift into gears properly when I first began to ride!

Check out Bicycling online here: www.bicycling.com

 

1372089720_melissa-mccarthy-lg

MORE: July/August 2013

  • Charlotte Rampling: One of my biggest style icons talks about dancing in Mary Quant skirts (sigh!) in the 60s and her “not getting married” code of freedom. (LOVE this woman!)
  • “Foods that Age-Proof Your Brain” The things you need to eat and drink every day in order to stay mentally sharp.
  • Melissa McCarthy: Have any of you seen The Heat yet? I need to check it out but loved this interview with the actress in the meantime.
  • “Summer of Self-Discovery” If you are looking for books to dive into this summer—this article had some great ideas!
  • “She Got Rich Doing What?” MORE features incredible women who have made their bones doing everything from creating stylish fanny packs to making theater backdrops. Go Ladies!  

Check out MORE online www.more.com

 

Muscle and Fitness Hers 001

 

Muscle & Fitness Hers: July/August 2013

  • “Must-Try Move…Great Glutes” Advice on how to make your backside higher and tighter from Nathalia Melo (IFBB Bikini Pro,) Essence Monet (IFBB Figure Pro) and Bella Falconi (Fitness Model.)
  • Terry Crews: The smoking hot actor from HBO’s The Newsroom talks about his fitness motivators and the secrets to his 24-year marriage. (Does he have a brother?)
  • “Shortcut to Amazing Abs” Excellent moves from IFBB Bikini Pro Talia Terese.
  • “8-Minute Metabolism Booster” Five different moves from Icelandic CrossFit star Annie Thorisdottir.
  • Rutina Wesley: Tara from True Blood is played by an actress with arms I am working my tail off to get. Rutina avoids sugar and junk food when filming her sexy vampire series.

Check out Muscle & Fitness Hers online here: www.muscleandfitnessher.com

That’s all for me today. Let me know what you are reading this month!

Until next time!

 

Ox ox,

Brooklyn Fit Chick

(BFC)

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Brooklyn Fit Chick Vlog EP 45: Lights vs. No Lights, “Joe vs. The Volcano” and @NOWFoods Giveaway (Bonus Cat Video) 18

Brooklyn Fit Chick Vlog Episode 45

Featuring: “Lights Versus No Lights” in the Cycling Room, “Joe Versus the Volcano” and My NOW Foods Giveaway

Plus: Bonus Kitty Video (Tuxedo Cat Enchanted by iPad App)

 

You can win the orange backpack filled with NOW goodies. The kitty stays here with me.

You can win the orange backpack filled with NOW goodies. The kitty stays here with me.

Hey there! Hi there! Ho there!

This has been an emotional week for me with friends moving to hither and yond but I know that this is a part of life and that (thank goodness!) we live in the 21st Century so goodbyes never have to be final.

I also had a very interesting discussion with a friend of mine who is a fellow instructor and tough as nails as the saying goes. She is one of those “bright lights” people and I would rather live by candlelight if I could (far more forgiving to my Dark Irish looks!)

On top of all that—I have a big orange backpack filled with stuff from the goof folks at NOW Foods who have lots of freebie samples on their Facebook page.

So let’s just dive into today’s post, shall we?

First—I am sad to say the best neighbors in the world (they have lived upstairs from me for five years) have moved to a place called Raleigh, North Carolina and while I am sure it is a nice place—I will miss them terribly and selfishly hope they make it back to Brooklyn one day!

 

Second—I had lunch with a friend of mine (who is also an instructor) this week and she insists that she teach her indoor cycling classes with the lights on (they are fluorescent lights) so she can see everyone and all of her students can see her. I state that I can see fine if there is an ambient light source (which there is) and that it is more pleasing for the students who often ask for the lights to be turned off during the ride.

 

My whole life I have had a particular hatred for fluorescent lights and think I can sum up “why” perfectly by showing this scene from one of my favorite movies of all time—Joe Versus the Volcano. (If you are really impatient-just move it to the 3:53 mark and you will see what I am talking about.)

 

So where on you on this debate? Do you prefer lights off or on during your indoor cycling class? I want to hear from you!

Third—this week’s giveaway! It comes from the good folks at NOW Foods and it is a groovy backpack filled with tons of goodies. (Check out this week’s video post below to see what you can possibly win.)

I am not being paid to sponsor this giveaway. (Please consult your physician about what vitamins and supplements will work best for your lifestyle.)

 

Here is this week’s Vlog post:

 

Go that? So all you need to do (Continental U.S. residents only please!) is:

  • Post a comment below.
  • Tweet out your interest to me @BrooklynFitChik and NOW Foods @NOWFoods

I will randomly pick a winner next Monday, August 5th by Noon eastern time. Good luck! Enter as often as you like! 

Now for those of you who want to watch a Tuxedo kitty become fascinated by an iPad app that imitates the sound of cats—here you go! (Goodbye E—you were a great neighbor! We will all miss you!)

 

Until next time…

Ox Ox,

BFC

Brooklyn Fit Chick

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What Did We Learn This Month? @goodhealth Health magazine with Julia Louis-Dreyfus on the Cover 6

What Did We Learn This Month?

 Health: July/August 2013

Julia Louis-Dreyfus photographed by Cliff Watts

Julia Louis-Dreyfus photographed by Cliff Watts

 

Health Cover Star for July/August:

 

Julia Louis-Dreyfus

I have yet to see VEEP but now I am dying to get through every episode because I just love JLD that much! Julia keeps in shape by running (she HATES cycling) and claims to be something of a “binge-knitter.”

So what else is inside the July/August Health?

“Gear Up for the Great Outdoors”

A whole page of cool gadgets and gear that gives me the “I Wants.” (Like those Stella McCartney hiking boots—me like!)

Gear Up 001

 

“Is Something Fishy in the Seafood Aisle?”

Really important article about the safety issues of buying seafood. Read this one if nothing else!

Fish 001

 

“How to Read a Label”

Have you wondered what all of those nutritional facts listed on the side of packaged food actually mean? This page will show you what to look for on the label before consuming.

Read Labels 001

 

“Your Joints: A User’s Guide”

My hips and knees can be wonky at times so this information is always useful for me.

Your Joints 001
And now the rest of the best of this issue of Health:

  • “How to Never Overeat Again” Seems like a big of a stretch to promise that, no?
  • “You Don’t Have to Dread Breast Cancer” Actress Angelina Jolie preventative mastectomy (while controversial) has given many women hope for a longer life and more control over their destiny.
  • “The Must-Eat List” The most healthful packaged foods are featured (including my favorite thing in the world—almond butter. Yum!)

Follow Heath online at: www.Health.com

Overall Grade:

B- Kind of a stingy issue with no workouts. Not my favorite read this month. Looking forward to September though!

Ox ox,

Brooklyn Fit Chick

(BFC)

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Brooklyn Fit Chick Summer Playlist Featuring Kid Rock, Bryan Adams, Lady Gaga and More #fitfluential 7

BROOKLYN FIT CHICK’S PLAYLIST

“Summer Playlist” (50-minute Ride)

How much do you love this beach wrap?

How much do you love this beach wrap?

 

Hey there! Hi there! How there!

 

The heat! Can someone please give me some relief from this damn heat?!! I am so tired of having my air conditioning running 24/7 and fighting hair frizz and it is making me cuckoo.

 

However, I do love the longer days, drinks on rooftops and summer music so today I am presenting a list I created last year that features my favorite fun in the sun tunes. You’re welcome!

 

To set the mood, I am featuring a picture of myself from my childhood. Back then I couldn’t have cared less about the heat—I just wanted to get to the beach!

 

  • Summer of 69: Bryan Adams

I have a very hard time NOT singing along to this song. “Standing on your momma’s porch—you told me it would last forever!”

 

  • Vacation: The Go-Go’s

This is probably the best “vacation” song every written.

 

 

  • Fantastic Voyage: Coolio

Aw yeah! This makes me want to drive down the coast with my windows open.

 

 

 

  • Rain in the Summertime: The Alarm

I can listen to this anytime of the year.

 

 

  • Waterfalls: TLC

Aw, RIP Left Eye…

 

 

  • Spill the Wine: The Animals

If there is ever a song to enjoy while sipping on fruity drinks by a pool—it is this one!

 

  • All Summer Long: Kid Rock

Kid Rock was smart enough to mesh some of my favorite parts of Sweet Home Alabama and make it his own beer swilling theme. (I mean that as a compliment.)

 

  • Boys of Summer: Don Henley

Have you heard this song at top volume lately? It freaking rules!

 

  • Poker Face: Lady Gaga

Gaga always says “summer” to me for some reason.

 

  • Pumped Up Kicks: Foster the People

This was my favorite song a few years ago and you know what? I am STILL not sick of it.

 

  • Fly: Sugar Ray

Because I just wanna fly too.

 

  • Sexy & I Know It: LMFAO

For obvious reasons (I am too damn sexy and I know it!)

 

  • Steal My Sunshine: Len

I really loved this tune from the soundtrack of the film Go. (Whatever happened to Len?)

 

That’s all I have today folks. Let me know about some of your favorite songs. I am always looking for good tunes.

 

Until next time…

 

Ox Ox,

Brooklyn Fit Chick

Follow Me On Twitter: @BrooklynFitChik (note the spelling!)

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What Did We Learn This Month? @FitnessMagazine July/August 2013 #sweatpink 6

What Did We Learn This Month?

 Fitness: July/August 2013

Model Deborah Mace (Elite Miami) photographed by Jeff Olson

Model Deborah Mace (Elite Miami) photographed by Jeff Olson

 

What Do We Learn This Month in Fitness?

“Firm Up, Slim Down”

Brian Nguyen (owner of Brik Fitness in Redondo Beach, CA) offers this workout which uses free weights to help develop muscles. Me likey!!

 

Inside workout 001

“Play it Cool”

The heat—I can NOT take this heat anymore. Now if I had some of these groovy items that promise to cool me off while working out my attitude on it might improve. (Though I can’t guarantee it!)

 

Play it Cool 001

“White Out”

I am not a big tennis person (I can barely hit the ball back!) However, these skirts make me want to act all preppy and super WASP-y.

 

Tennis Skirts 001

 

“Best Road Trip Ever”

Looking for ideas for the rest of summer to both relax and get a good sweat going? Try this feature which includes a hike I MUST try out near Philly real soon.

 

Best Road Trip 001

“Drive-Through Done Right”

Ever been on a road trip and had to face nonstop, lousy fast food options for your meals? (Yuck!) Fitness offers suggestions for “safe bets” to order from the top ten popular chains.

Drive Thru Done Right 001

 

And now the rest of this issue of Fitness:

  • “Running in the Family” Marathoner (and writer) Alyssa Shaffer talks about learning to run with her five-year old twins.
  • “Workouts Gone Wrong” There are tons of people out there doing a particular workout (coughs…CrossFit…coughs) that isn’t particularly a. safe or b. good for you. Get the details on what can go wrong  (with the aforementioned one as well as others) and how to avoid injury.
  • “Pool It” Are you one of those lucky so-and-sos who has access to a pool? I hate you! Kidding! Look at this feature for moves you can do while hanging out in your pool. (Your pool? I hate you!)
  • “Pour it On” If you love juice but worry about empty calories—here are some healthy options.
  • “Ditch the Sugar Habit” Tips on how to ditch the sweet stuff from your life.

Overall Grade:

A- Excellent read to get you through those hot summer days.

You can follow Fitness magazine at www.fitnessmagazine.com

 

Ox ox,

Brooklyn Fit Chick

(BFC)

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Brooklyn Fit Chick Vlog Ep 44 @WalktheWalk Half-Marathon Recap plus Compression Socks and Tarted Up Bras #sweatybetties 12

Brooklyn Fit Chick Vlog Episode 44

Featuring: Walking All Night in NYC, Tarting Up Maidenform Bras, Compression Socks and More

 

Bra

Hey there! Hi there! Ho there!

Yesterday/last night I had a hell of a fun time with our friend Toni Church of Running Loving Living and her buddy Crystal as they walked their first marathon and I competed my first half marathon for breast cancer awareness—yay us!

The charity is called The Moon Walk/Walk the Walk and after many years of taking place in the U.K. they held their first overnight walk in the U.S. which started and ended at Randall’s Island. A place that in all of my 18 years living here have never been to and I still have no idea what they actually do there or why it even exists.

The actual walk began at 10:30 pm and the point was to walk by the moonlight for either a half or full marathon wearing a colorfully decorated bra to show support of breast cancer survivors. Having never run much less walked a half marathon before—this seemed like a daunting task.

However, Toni is a very convincing person and, of course, I signed up to join her team–Empire Blue Cross.

Overall the night was fun and fabulous though I could have done without the heat, humidity or the drunks on Second Avenue.

Though, I must say, many of them were sweet enough to offer high-fives along with an encouraging “Atta girl Sweetie!” And they say you can’t meet a decent guy in New York!

 

But let us start at the beginning…

 

The day started with Toni, Crystal and I meeting up at the Millennium hotel and modeling our tarted bras provided by Maidenform. I was going to glue stars all over mine but the glue gun I bought did not contain any glue (grrr) so I slapped on a bunch of stickers and called it a whimsical day.

 

Toni went a foxier route…

 

Toni and Me Walk the Night

Then we headed up to Randall’s Island to look for our VIP tent.

Randall's Island? Where the hell is that?

Randall’s Island? Where the hell is that?

Did I mention the VIP tent? Well this Paleo-loving gal was so happy to be on the Empire/Blue Cross team because we got to hang out in the fancy VIP tent and chow down on some top quality nosh along with water provided by Balance Spring Water which rocked my word.

 

Nom Nom!

Nom Nom!

Before leaving I was able to meet Ms. New York United States 2013 Stephanie Jill Chernick who is totally adorable and I plan to interview soon to talk about her love of teaching kids fitness and health.

She is the gorgeous blonde to the left of me. (Of course I am made to pose with a line of hot, skinny 20-something cheerleaders before I take off for a 4-hour sweaty workout!)

Cheerleaders

 

The walk itself was incredible (hoping to get more photos to post for you guys!) and though I was hoping to complete the whole marathon with Toni and Crystal—my knee gave out on me somewhere around the South Street Seaport and said TAKE ME HOME NOW!

 

So I did just that at the half-way mark. After bidding a fond farewell to my homies a sweet cop hailed me a cab to send me off into the night.

 

Here I am enjoying the ride home (ah—air conditioning!)

 

Jimmy Kimmel interviewing a totally bored (and boring) Bruce Willis.

Jimmy Kimmel interviewing a totally bored (and boring) Bruce Willis.

My cat Sarah greeted me when I finally got back to Brooklyn (about 2:30 am.)

 

Lights out now!

Lights out now!

And she meow-reminded me that I should wear my compression socks and knee brace to bed. So take a gander at this sexy shot fellas—you’re welcome!!

 

Try not to get too turned on looking at this.

Try not to get too turned on looking at this.

So those are my major walk highlights from my first half-marathon walk. Now on to my Vlog for this week! Here are the highlights:

 

 

Thanks for dropping by today! I will be back this week with my playlists and magazine reviews aplenty. So y’all come back, ya hear?

Until next time…

Ox Ox,

BFC

Brooklyn Fit Chick

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What Did We Learn This Month? @WomensHealthMag with Maria Menounos on the cover! 5

What Did We Learn This Month?

 Women’s Health: July/August 2013

Maria Menounos photographed by Tom Shirmacher

Maria Menounos photographed by Tom Shirmacher

Women’s Health Cover Star for July/August 2013: 

Maria Menounos who has an UNREAL body!!!! Maria is a host on the TV show EXTRA and is helping to judge the Women’s Health Next Fitness Star (more on that later.) She also has a rather unique laugh that I try to recreate here in this Vlog post.

The one thing that made me sad reading her interview was that she has a cup of hot water every morning to start her day. (Sounds very depressing to me…) Anyhoo, you can see Maria and ace trainer Harley Pasternak featured in the workout inside:

 Maria Menounos Womens Health 001

So what else is in the July/August issue of Women’s Health

Women’s Health Next Fitness Star”

Women’s Health invites you to find the next workout superstar with their very own competition—.The Next Fitness Star.com. You can check out all of the finalists in this issue.

 Womens Health Search for Fitness Star 001

 Food For Thought”  

Can junk food actually hurt your brain activity?  Learn about the good and bad foods for your brain here.

Food for Thought 001

“Chilling Effect”

Cool fitness gear that will help you beat the heat. (I  am eyeing a few things on this page!)

Keep Cool 001

“Soap Smackdown”

It’s the soap bars vs. the soap washes in this beauty smack down!

 Soap Wars 001

And now the rest of the best of this issue of Women’s Health:

  • “Hydrate for Your Health” Women’s Health talks about the importance of staying hydrated and “proper water consumption.”
  • “Go with the Pro” Oh how I probiotics…
  • “Even if You Live at Work, It’s Not Home” I really liked this article about people who overshare every single detail of their lives to everyone around them. (Boundaries, people!)
  • “I Survived Hurricane Sandy” Staten Island resident Kim Joyce survived the storm and has one hell of a harrowing story to tell. (Sorry about your sweet kitties Kim!)

Overall Grade:

B:  I say take this one to the beach (or by the pool) and enjoy this fun summer read. (However, I could have used more workouts.)

You can check out Women’s Health online as well: www.WomensHealthMag.com

Ox Ox,

Brooklyn Fit Chick

(BFC)

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Training Tips from Jennifer Van Allen of @RunnersWorld (Part 2) #runchat #sweatybetties 1

Brooklyn Fit Chick Special Interview!

Jennifer Van Allen

Special Projects Editor of Runner’s World and author of Runner’s World Big Book of Marathon and Half-Marathon Training

 

Runner's World August 2013

Runner’s World August 2013

Hey Gang!

Today I am featuring the second part of my interview with Jennifer Van Allen (Special Projects Editor) of Runner’s World where she talks about her favorite training tips for runners. Please know that you should plan to run frequently for at least a year before planning your first marathon.

Enjoy!

Jennifer Van Allen/Runner’s World

Jennifer Van Allen/Special Projects Editor of Runner's World

Jennifer Van Allen/Special Projects Editor of Runner’s World

 

Completing a marathon is an amazing, life-changing experience. Covering 26.2 miles (a distance most people hate to even drive!) on foot helps you discover just how strong you are, how much more powerful you are than you could have ever possibly imagined. And once you make those discoveries on the road, that new sense of power, and self-confidence spills over into other corners of your life – your friendships, your career, your love life, etc.   Every finish line is just the start of a whole new adventure.

However, we typically recommend that you have at least one year of experience running regularly (3 to 5 times per week), then follow at least a 16-week training program to prepare for the event. (Runner’s World offers over a dozen marathon training plans, for people of all abilities and level of fitness at runnersworld.com/trainingplans.com)

We also offer the Runner’s World Challenge, an online coaching service for folks training for marathons and half-marathons. http://www.runnersworld.com/challenge

For half-marathons, it’s best if you have at least six months to a year of experience running regularly, and follow a 10 to 14-week training program. (RW has over a dozen of those plans too at runners world.com/trainingplans).

Why bother with a training plan?

A plan helps you gradually build up the fitness you need to cover 13.1 or 26.2 miles feeling strong without getting hurt. One of the biggest challenges of training for a long-distance race is getting to the starting line injury free. Many runners run too many miles too fast, before their bodies are ready, or without giving them enough opportunity to recover, and they develop overuse injuries, like shin splints, IT band syndrome, plantar fasciitis, runner’s knee, etc. That’s because the musculoskeletal system (bones, ligaments, joints) take much longer to adapt to running than the cardiovascular system (the heart and the lungs.)

So, with a training plan you gradually build your mileage, starting with 20 to 30 miles per week with a 10-mile long run, and peaking with a 50 to 60-mile week with a 20-mile long run. Most plans also have a built in taper, a period of reduced mileage in the weeks before the race, to give your body a chance to recover from the work it’s endured, and rest up for the race effort ahead. Most importantly, the plan will feature longer two to three-hour runs to prepare your feet, lungs, legs, heart, and head for the challenge of covering the race distance.

Those long runs are “race rehearsals,” so in addition to getting accustomed to spending hours on your feet, as you’ll have to do on race day, you’ll also get an opportunity to try out different type of gear, shoes, apparel, and fueling. There are so many different products on the market. There’s no one product that’s best for everyone. So you have to find out what product is best for you.

One of the key aspects of training is learning how to eat on the run. When you’re on the road for more than 75 minutes at a time, you’ll need to refuel with 30 to 60 grams of carbs/hour on the road. This helps keep your energy levels stable all the way to the finish, so you avoid hitting the fabled “wall.” Many people use products like energy gels, sports drinks, chews, and even real food to do this. It’s important to start regularly fueling about 30 minutes into the long run or race, and keep refueling at regular intervals all the way to the finish. If you wait until you’re tired or hungry, it’s too tough to catch up.

A lot of the race day advice boils down to “do what’s worked for you during training.” Each person is different in terms of the types of foods they can tolerate while they’re on the road. So it takes time to test out different products to figure out what works for you.

Thank you again Jennifer!!!!

Ox Ox,

BFC

Brooklyn Fit Chick

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Brooklyn Fit Chick Interview with Jennifer Van Allen of Runner’s World @runnersworld #runchat #sweatybetties 0

Brooklyn Fit Chick Special Interview

Jennifer Van Allen

Special Projects Editor of Runner’s World and author of Runner’s World Big Book of Marathon and Half-Marathon Training

Runner's World August 2013

Runner’s World August 2013

Hey Gang!

I am planning on walking either my first marathon or half-marathon this coming Saturday with Walk the Walk NYC and decided that I needed the best of the best to advise me on how to train and what to expect for my big first—whatever it turns out to be. (Check out my latest Vlog where I go into my dilemma in more detail.)

So the good people at Runner’s World offered me a chance to interview their Special Projects Editor, Jennifer Van Allen who in turn gave me so much great information that I am posting this in two parts. Wee!

Today Jennifer advises gives us her best tips for handling your first marathon and half-marathon. Tomorrow will feature her advice for proper training techniques. Enjoy and happy running (or walking!)

 

Jennifer Van Allen/Special Projects Editor of Runner's World

Jennifer Van Allen/Special Projects Editor of Runner’s World

RUNNER’S WORLD TIPS FOR MARATHONS & HALF-MARATHONS

Even for seasoned racers, the days before a marathon or half-marathon can be stressful. With all the hope and hard work that you invested in your goal event, you want to arrive at the starting line feeling calm, healthy, and ready to run your best. Here are a few reminders to keep you on track in the critical days and hours before the starting gun fires, and to help you recover after you cross the finish line.

THE DAYS BEFORE THE RACE

Don’t do anything new. Race day isn’t the time to try new shoes, new food or drinks, gear, or anything else you  haven’t used on several training runs. Stick with the routine that works for you.

Don’t overdo the expo. Pick up your race number, but give yourself a time limit and stick to it. Get off your feet and relax before the race.

Graze, don’t chow down. Rather than devouring a gigantic bowl of pasta the night before the race, which could upset your stomach, try eating carbs in small increments throughout the day before the race.

Put your hands on your bib and chip. The night before the race, put your chip on your shoes, and fasten your bib on to your clothes. Those are two supplies you must have at the starting line. Don’t show up without them!

RACE DAY

Don’t overdress. It will probably be cool at the start, but don’t wear more clothing than you need. Dress for 20 degrees warmer than it is outside. To stay warm at the start, bring clothes that you can throw off after the first few miles.

Set at least two goals. Set one goal for a perfect race and another as a backup in case it’s hot, windy, or it’s just not your day. If something makes your first goal impossible halfway through the race, you’ll need another goal to motivate you to finish strong.

Fix it sooner, not later. If your shoelace is getting untied, or you start to chafe early in the race, take care of it before it becomes really painful later in the race.

Line up early. You don’t want to be rushing to the starting line, so don’t wait for the last call to get there.

Start slow, and stay even. Run the first 2 to 3 miles 10 to 15 seconds slower than goal pace, with the idea that you’ll finish strong. Don’t try to “bank” time by going out faster than your goal pace. If you do that, you risk burning out early. Try to keep an even pace throughout the race, and save your extra energy for the last few miles.

AFTER THE RACE

Keep moving. Get your medal and keep walking for at least 10 minutes to fend off stiffness and gradually bring your heart rate back to its resting state.

Refuel. Within 30 minutes of finishing, refuel with carbs and sources of lean protein. If you can’t eat post-race, pack a recovery drink in your gear bag. Within a few hours try to eat a regular healthy meal with carbs and protein.

Get warm. Change out of the clothes you ran in, and get into dry clothes as soon as possible. After you cross the finish line, your core temperature will start to drop fast, and keeping sweaty clothes on will keep you cold.

The next day, get going. As sore as you might feel the day after the marathon, it’s important to do some sort of nonimpact activity like swimming, cycling, or working out on the elliptical trainer. The movement will increase circulation to your sore muscles and help you bounce back sooner. Just keep the effort level easy.

 

That’s all for today! Be sure to come back tomorrow for the rest of Jennifer’s advice for training. (Thanks Jennifer!)

 

Ox Ox,

BFC

Brooklyn Fit Chick

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