Category: Running

*This blog post originally published on runhikeco.com

New to running? Feeling unsure how much to run or just self-conscious about running in general?

Totally understandable. When beginning any fitness journey, it’s normal to feel uncertain or even insecure. But don’t allow self-doubt to sabotage your goals. Remember: everyone deals with doubt, especially at the start of something new. “You don’t have to be great to start, but you have to START to be great,” Zig Ziglar said, and we couldn’t agree more.

As you venture into running, here’s 10 essential tips to keep in mind.

1. Start Slow

A reason many people don’t run? They believe they need to run fast in order to be considered a runner. But you don’t need to run fast for your pace to be considered running (when both feet are off the ground during your stride). And remember this: everyone has their definition of what a “fast” pace is. As you start out, don’t fixate on time or pace. Push yourself, but not uncomfortably so. Which leads to the next point:

2. Try the Run-Walk Method

You don’t need to run in solid chunks, especially if you’re new to running. For example: try running for 1 minute, then walk for 2 minutes. Repeat several times and adjust as needed. A good rule of thumb for new runners: run at a pace where you can carry a conversation. You want to raise your heart rate, but you shouldn’t feel entirely out of breath or struggle to speak at all.

3. Stay Consistent

Rather than going for an infrequent long run, aim for shorter, consistent running. For example, you could run-walk a mile once or twice a week, rather than going all out for a mile but then not running for a week or two afterward.

4. Stay Hydrated

Don’t wait until you feel thirsty after your run to take a drink. Hydrate before, during, and after your run. Smart tip: take small sips of water, rather than guzzling a lot of water at once. Don’t care for plain water? Add electrolytes and great taste with Nuun Hydration tablets, available at RUN+HIKE.

5. Gear Up with the Right Shoes

It can be tempting to use old tennis shoes as your running shoes, especially as you’re just starting out running. But old shoes can cause not just discomfort, but even injury. To optimize comfort and performance while reducing the risk of injury, it’s worth running in actual running shoes.

How’s a running shoe different from tennis shoes? While the term tennis shoes is often used as an umbrella term for athletic shoes, true running shoes are specifically designed to withstand miles of impact while also providing comfort (such as cushion and breathability) and support. Plus, running shoes are often lightweight. Compare that to actual court shoes (real tennis shoes) which are firmer and heavier, meant for side-to-side movement on a court surface.

Trust us, you will feel a huge difference running in shoes that fit and perform for running. Need help finding the right shoes? Visit RUN+HIKE and we will discuss your goals, measure your feet, and get you fitted for running shoes so you can chase your goals.

6. Find A Running Buddy

While running can be a solo endeavor, running can also be a wonderful social outlet. Find a buddy to run with and you can help motivate one another while also having fun. Not sure who to run with? Check out Strava and find local running clubs near you!

7. Track Your Progress

Keep motivation flowing by tracking your progress. There’s plenty of apps, fitness watches, and good ol’ fashioned pen and paper to record the how much, when, where, etc. of your latest run.

8. Remember This is Your Journey

It’s all too easy to compare yourself to others, especially when you’re embarking on fitness goals. If you’re feeling intimidated about running, remember that you are running for yourself. This helps take pressure off yourself, so you can lace up and go for a run, no matter whether it’s a run-walk-run, or a light jog for several minutes.

9. Sign Up For A Fun Run

Experience the fun and excitement of a race. Fun runs feature a theme, such as color runs, 80s/ decades themed runs, zombie runs, etc. And of course, there’s always your local turkey trot or Santa dash. Often the 5k distance (3.1 miles), these types of races are a great way to support your community, connect with other runners, and encourage one another. Don’t fixate on time or pace, but rather on crossing that finish line. You’ll gain an amazing sense of accomplishment! Plus, you’ll likely earn race swag (finisher medals, shirts, stickers, food, etc.) After your first race, you may find you want to keep racing to collect more finisher medals!

10. Enjoy the Overall Experience

Sounds cliche, we know. But it’s true: you should have fun as you explore running. If you stick with it, you’ll find running will mean different things for you: a challenge, accountability, confidence, and overall a journey that improves how you feel about yourself and what you can achieve. You may find you get to a point where you want to further challenge yourself, perhaps by running without stopping up the big hill in your neighborhood, or running your first half marathon.

–LMC

*This blog post originally published on runhikeco.com

Happy New Year!

Do you have some new year’s health and fitness resolutions? Great!

But did you know that most people give up on their resolutions in 4 months or less?

Here are simple but effective tips to help you stick to your new year’s goals.

Be Specific

Most of us want to eat healthier, exercise more, lose weight, etc., all of which is great! For resolutions (or any goal, really) to stick, it’s best to be specific. For example, a goal could be to go to the gym 3 times a week, rather than saying, “I want to exercise more.” For healthy eating goals, resolutions could be to eat a healthy snack once a day, or to cook a meal once a week using clean ingredients. Need healthy eating motivation? If you’re ever in Cortez, CO, visit FB Organics (right next door to RUN+HIKE) where you’ll find unique, clean eating ingredients and snacks.

Write It Down

You know that satisfaction of crossing off something on your to do list? Write out your resolutions and place that list where you can see it so you can revisit it for motivation. You’re more likely to complete something if you write it down, so write down those fitness goals.

Schedule It

Designate times you will actively work on your resolution. For example, for your resolution of working out 3 times a week, you can attend a weekly group fitness class. By scheduling out time, you’ll become more consistent in working towards your goal.

Start Small

Break down big goals into smaller goals. For example, if your goal is to lose 75 pounds by the end of the year, set smaller goals for achieving that weight loss. You could aim to lose 5-10 pounds every month. By setting up smaller goals, you will be more likely to work towards those, and achieve your overall goal in a healthy, sustainable manner.

Find A Group of Like-Minded People to Share Your Journey With

Is your resolution to run once a week? Struggling with lack of motivation to get it done? Join a group of people with similar goals. Not only will you all encourage each other, but you’ll have fun along the way while making friends.

Celebrate the Small Victories

It may sound cliche, but the phrase, “Enjoy the journey, not just the destination,” holds true. Don’t become so laser focused on the end goal(s) that you forget to celebrate the small victories along the way.

Remember the “Why”

Yay! You’ve reached your goal of running your first 5k, or walking outside several times a week. Congratulations! But…now what? You’ve accomplished your resolution(s), so do you fall back into old habits?

Remember why you started working towards your resolutions. For example, do you want to be healthier so you can play with your kids as they run around the park? So you can enjoy a good quality of life as you get older? Reduce the risk of disease and injury? By remembering the “why” and thinking in terms of long term, lifestyle goals, you can stay motivated to keep up good habits after you accomplish new year’s resolutions.

Your Local Running Store: Here To Support Your Health & Fitness Journey

The right gear really makes a difference when it comes to performance and comfort. No matter if:

• you’re brand new to running
• you love walking
• you love hiking
• you’re a seasoned ultramarathoner
• you simply want cool looking, comfy shoes

it’s worth a visit to your local running store, where you can find the best shoes and gear. 🙂 Plus, you can join local running and hiking clubs!

Cheers to a happy and healthy New Year! Go after those goals.

–LMC

August 15th is National Shoe Donation Day.

Working in running specialty for several years, one of my many tasks was to collect all the donated and old shoes customers would drop off in the donation bin. I’m not kidding when I say people would daily bring over several garbage bags full of shoes to donate. And it was not uncommon for the bin to be overflowing with shoes at day’s end.

So why the hype about donating shoes?

Donating your shoes has 3 great benefits:

• keeps shoes out of landfills
• provides footwear to those in need
• provides materials that can be repurposed

There are some organizations you can donate your shoes to. The one I am most familiar with is Soles4Souls. This incredible organization turns “unwanted shoes and clothing into opportunity, by keeping them from going to waste and putting them to good use – providing relief, creating jobs and empowering people to break the cycle of poverty,” per their site, soles4souls.org.

So, if you have old or gently used shoes, don’t chuck them in the waste bin. Instead, head over to your local running store and place them in the donation bin. Even if your shoes aren’t completely worn out, you can still donate them, and know that you’re making a difference.

~LMC

“For 2020, I’ll be running the Insane Inflatable 5k with my GJ Adventure Tribe, in May; so excited! I’ve also been itching to run a half marathon again, so I’m thinking of Grand Valley Half Marathon, also in May. I do know for certain I want to run a trail race or two, I just need to do some research for upcoming events...” —from my previous post Run Report: A Look Back, and 2020 Goals

Well, as you can imagine, none of the above happened. We all know how 2020 went, no need to go into painful detail…

With regards to running, however, this hobby experienced a resurgence, as folks turned to racking up miles on the pavement and trails, as both a physical and mental outlet from the chaos of ’20. With gyms closed and exercise classes cancelled, the lure of running prompted many, from intermittent runners to first timers, to lace up their sneakers and head outside. Those who had sworn off and detested running suddenly flocked to their local running stores, seeking advice for the best shoes, apparel, and nutrition. One upside to 2020: it was neat to observe more folks up and running, literally.

As I noted in my August post Running and COVID-19, this spike in running was clearly observed at public open spaces. For example, Front Range metro Denver parks and trails such as Deer Creek Canyon, Mt. Falcon, Green Mountain, etc. were suddenly inundated with hikers and runners. And let me tell you, these places were already popular long before COVID. Such increase in usage led to closures for several such recreation areas.

2020: My Year in Running

When it became clear that most running events were to be cancelled or go virtual, I just kept with my normal routine of running 3-4 times a week. As I was furloughed for a month and a half, I decided I ‘d use the time to further increase mileage, but alas! I was thwarted, by retrocalcaneal bursitis. Isn’t that a fun word? In a nutshell, I experienced sharp pain at the edges of both heels, as the bursa, or tiny fluid filled sacs that serve as cushion, were irritated. The pain was especially evident when running uphill…and as I much prefer running uphill than downhill, this may have been the cause of the issue. I experienced zero pain in my Achilles tendons, and (luckily) no pain on the underside of my heels (indicative of plantar fasciitis). But still, the pain sidelined me for several weeks. To combat the condition, I stretched my legs even more consistently, noticing the pain lessened especially when I stretched my calves. I am pain free now, but in retrospect, I wonder if a Strasbourg sock, used to treat plantar fasciitis, would have helped as well…

I was wearing low to zero drop shoes when the pain first started, and I wonder if this is suspect. Once the pain went away mid-summer, I reverted back to traditional, high drop running shoes, such as Brooks Ghost, with a 12mm offset. Since then I’ve noticed no pain or irritation. The lowest drop I’ve worn since is Brooks Pure Cadence, with 4mm offset.

2020: 10 Years of Running

One good thing about 2020: the year marked a decade since I’d first fallen in love with running. I even remember the exact date: November 18, 2010, the day I ran 3 miles for the first time. That day I discovered that not only could I run, but I enjoyed it. And so a new passion was born; you can read all about in my post Run Run Run. As I am such a running dork, on the 10th anniversary of that day I ran Serpent’s Trail in Colorado National Monument, to celebrate. 🙂

Virtual Races

I’d resigned myself to the fact that I wouldn’t race at all in 2020, but in November and December, I ran the Turkey Trot and Santa “Cause” 5K with my adventure tribe! Both races had gone virtual, so my friends and I ran them together on our own. For both races we ran along Riverside Trail, with Jamie and Shanin marking out the route and turnaround points with chalk. With Turkey Trot my friend Jamie completed her first 10k! 🙂 I love seeing folks progress on their running journey!

And my Mom participated in her first ever 5k, with the virtual Santa “Cause” Run. This race is especially fun as runners are provided a Santa suit when you register. The weather was especially beautiful the day of that run, and as I PR’ed, shaving 12 seconds off my previous fastest 5k time, I was the fastest female overall in this event. The Santa Cause Run truly was a great kickoff to the holiday season. 🙂

Thoughts…

2020 wasn’t my highest mileage year, but I still had a great time trail and road running, once I was pain free. And I ran my first ever virtual races, with a great crew of people. 🙂 It was especially heartwarming for me to walk alongside my Mom the last half mile towards the finish line. It was a great experience for her and she told me several times how much fun it was. 🙂

One thing I accomplished in 2020, per my goals in Run Report: A Look Back, and 2020 Running Goals, was that I started mountain biking again. I was even participating in the Great Cycle Challenge, which raises money to fight childhood cancer, with my goal to ride 200 miles. I ended up raising over $100, but unfortunately, I was unable to meet my mileage goal, as I totaled my bike: I swerved to avoid a deer that had suddenly jumped in my path, and hit a big rut that sent me and my bike face first into the dirt. Luckily, I came out only bruised, but my trusty Trek of 15+ years is finally done. 🙁 Time for a new bike, I’m thinking full suspension…

2021 Goals

For 2021, I’d love to run a half marathon again! As of this writing, Grand Valley Half Marathon is scheduled for May…will it go virtual? I guess we’ll see. My main running goal for now is to run consistently, and so far I have, having run nearly everyday this first week of January. A few days ago I ran 10 miles in 1 hr. 28 min., and it felt easy. I plan on running 13.1 miles–my own half–sometime soon. Just as with 2020, we’ll see how this new year unfurls…Fortunately, we now have the vaccine! Regardless of whether I race virtually or not, I know running is always there for me. As I like to say, a runner’s got to run!

~LMC

At the start of this year, I enthusiastically outlined my running goals for 2020.

How quickly things change. Life is…different.

Running, thankfully, is one of the few activities still available during this bizarre time of the COVID-19 pandemic. Maintain 6+ feet of space away from others, and run to your heart’s delight. I’ve been running four times a week, the usual mix of road and trail. Depending on where you live and your accessibility to trails/ open space, social distancing can be a challenge, especially on public open space. Daily I hear the reports of Colorado’s public parks being inundated with walker, hikers, runners, mountain bikers: folks seeking a respite from being indoors.

As with so many other things, races have been canceled or postponed. I was scheduled to run the Insane Inflatable 5k in May; it has now been pushed to October 10. As my everyday run currently averages about 5 miles, I’m more than ready to tackle a 5k. However, I feel for the folks whose training has been impacted by race cancellations or postponements. All that hard work…

With everything up in the air, I haven’t registered for any other races. Just this week the Greater Grand Junction Sports Commission canceled this year’s Rim Rock Marathon, citing Covid concerns. 🙁 I guess at some point this year I’ll be running a virtual race…

Speaking as a runner to other runners, I say utilize furlough, quarantine or working from home to either increase your mileage/ training, or give your body a much needed break. Last month I ran a total of 55 miles, my highest mileage for this year. I’ve been practicing yoga , and began mountain biking again: one of my goals for this year. 🙂 With many gyms still closed, I’ve also been doing strength training work outs at home.

Pandemic or no pandemic, I’ll be running. With the current crisis, I’ll keep my distance, literally. Hopping off the trail, giving plenty of leeway to others. Be cautious however: this year I’ve come across rattlesnakes on several occasions.

And as if Covid-19 were not enough, several wildfires are currently raging in Colorado. The Pine Gulch Fire, burning just north of my old haunt Grand Junction, is now the state’s second ever largest fire, as of this writing.

As the photos show, Colorado is inundated with smoke. Ash coats the Grand Valley, the Grizzly Creek Fire sears through Glenwood Canyon, while on the Front Range visibility is quite limited. Whenever there is a slight lapse in smoke, I try to run. While others note of throat and eye irritation from smoke, there has been a dull throb in my temples these past few days. Looking out my window as I write this, with the foothills nearly invisible, my heart goes out to the Western Slope, a place known for its big blue sky, under which I have run countless miles.

So, yeah, this is basically my recap of running in 2020, a bewildering year. I am so grateful for my access to open space, in which myself and plenty of others can find solace, some sense of normalcy. May rain and a vaccine come our way. Stay safe everyone, and run strong!

~LMC

Happy New Year! It’s the start of a new decade, can you believe it? The last 10 years have been one hell of a ride. 2010-2019 is significant as it is the decade I discovered and fell in love with running. A super quick recap: a college tennis player, I caught the running bug during training runs; my post Run Run Run further details the very start of my running journey. When I stepped away from competitive tennis playing, running served as a wonderful (and necessary) transition; a lifetime athlete, I could not, and still cannot, imagine life without athletics and exercise.

I can’t tell you the exact number of miles I’ve logged since becoming a runner, but I would surmise in the tens of thousands. I’ve gone from running near obsessive circles around my alma mater, Colorado Mesa University, to running North Desert and the Tabeguache Trail System, all within the Grand Valley of Colorado’s Western Slope. I have fought my way up and down the Front Range foothills, and cruised along the strike valleys behind the Dakota Hogback. And yes, even on vacations I still run: gliding along the beaches and boardwalks of southern California, to running up the Las Ramblas to La Sagrada Familia, in Barcelona, Spain. Without a doubt, running has, and continues, to provide plenty of wonderful adventures. My Race Reports, indeed this blog itself, serve as testament for my love of, and gratitude to, running.

The best part of running are the friends I have made along the way. By running and racing, I have met the most amazing people. Chelsea and Emily, and my Grand Junction tribe Jamie, Yoli, Cate, Trish, and Kale: love ya ladies and all our adventures. 🙂 If you are ever in need of a supportive, welcoming community of people, running folks are it.

2019 in Review

I am happy to say that per my post Run Report: 2018 Review & 2019 Goals, I achieved most of my 2019 running goals. I wrote that I wanted to run “more half and full marathons” and run “Grand Valley Marathon in May, a road race which winds through Colorado’s wine country, right by Grand Junction.” Sure enough, I ran both Grand Valley and Rim Rock Marathons. And though I did not run any half marathon races, I ran 13.1 miles several times throughout the year as training runs.

I also expressed that I wanted to “run on the beach in San Diego. I’ll be visiting California twice this year, so there’s a good chance of fulfilling that.” Check! As I actually visited California four times in 2019, I ran along San Diego’s Mission Bay in March, L.A.’s Hermosa and Manhattan Beaches in August, and the desert near Palm Springs in December. Being at sea level, California running is easy cardio wise, but running on sand definitely challenges the muscles!

I did not fulfill my wish of running any trail races, such as Desert Rats Trails Series in Fruita, or Grand Mesa Ultras; I didn’t have the time. However, that is not say I didn’t trail run, from far it: half my mileage for 2019 was on trail. I l equally love both road and trail running, for different reasons. I run road for speed workouts and sprints, and trail I love for the challenge of terrain, hill climbs, and scenery (and of course, dirt is nicer on the joints.)

2019 included the awesome running highlights of running Mt. Evans Wilderness near Bailey, with Chelsea and Emily. In October, I ran Hot Chocolate 15k/ 5k for a second time with Jamie, Yoli, Cate, Trish, Kale, and Emily. And though I neglected mentioning it in last year’s post, I fulfilled my dream of running in a kilt! For Hot Chocolate 15k I proudly debuted my Black Watch tartan. 🙂 Running in a kilt is surprisingly comfy and just plain fun, and I got confirmation of this as I observed several other runners wearing kilts. 🙂

Plus, in 2019 I purchased my first ever Garmin, the Fenix 5 Plus multisport watch, which I absolutely love. You can read my separate blog post Garmin Fenix 5 Plus Unboxing & Overview, to learn more about this amazing watch. 🙂

2020 Goals

For 2020, I’ll be running the Insane Inflatable 5k with my GJ Adventure Tribe, in May; so excited! I’ve also been itching to run a half marathon again, so I’m thinking of Grand Valley Half Marathon, also in May. I do know for certain I want to run a trail race or two, I just need to do some research for upcoming events.

I also want to start mountain biking again. In high school and college, mountain biking was my other hobby outside of tennis. Once running, I set my bike aside for several years…it’s more than time to remedy that. The very same trails I run on the Front Range and Grand Junction are also wonderful for mountain biking, so I have no excuse to not be riding! I just need to tune up my bike again, and hit the trails. Mountain biking is a great complement to running and vice versa. 🙂

Regardless, I know I’ll have new running experiences this year, no matter the race, terrain, or place. As I wrote last year, as long as I’m running, I’m a happy girl. A runner’s got to run!

~LMC