Healthy Chocolate Peanut Butter Banana Muffins

If you're like me, you're always looking for a healthy breakfast, snack and/or fueling ideas that are easy to make with readily available ingredients. If it has chocolate in it, that's even better! 

I stumbled upon a recipe for "healthy chocolate peanut butter banana" muffins that looked pretty easy to make. I tried the original recipe and after a few batches, I tweaked it a bit making them even better for you!

The great thing about these muffins are you can make a batch or a double batch and freeze them. They freeze great in a zippered plastic baggie. Take one out when ready and heat it for about 30 secs. Because they are muffins, there's nothing to cut, no plate needed, and they transport easily for on-the-run eating. 

I've eaten these muffins for breakfast, as a mid afternoon snack, and I've eaten them for pre-run fueling and post-run refueling. Unlike muffins made with refined white flour and a lot of sugar, these muffins provide lasting energy.

Chocolate Peanut Butter Banana Muffins

INGREDIENTS

• 1 cup whole wheat flour (I use King Arthur White Whole Wheat Flour)
• 1/3 cup unsweetened cocoa powder
• 1 tsp baking soda
• 1 tsp baking powder
• 1/4 tsp kosher salt
• 3 ripe bananas
• 1/2 cup honey
• 1 large egg
• 1/3 cup unsweetened apple sauce
• 2 tbsp. canola oil
• 1/2 cup peanut butter creamy
• 1 cup dark chocolate chips and 1 cup walnut pieces

DIRECTIONS

Preheat the oven to 375°F and place a rack in the center of the oven. Line a muffin tray with muffin liners and set aside.

In a mixing bowl, mix together flour, cocoa powder, baking soda, baking powder and salt; set aside. (I sift all the dry ingredients together.)

Next, peel the bananas and place them into a separate bowl. Mash until no lumps remain. A pastry cutter works great for this.  (I use 3 1/2 bananas if they are small.)

Add the honey, egg, apple sauce, oil, and peanut butter, beat with a hand mixer until all the ingredients are well combined.

Fold the dry ingredients into the wet mixture. Then fold in the chocolate chips and walnuts. Make sure to avoid over-mixing.

Spoon the batter evenly into the muffin cups and bake for 20-22 minutes or until a toothpick inserted in the center comes out clean. Some days 20 mins is good. Some days 25 mins is good. Test them at 20 mins with the tooth pick. Cook a little longer if needed, but avoid overcooking as it dries them out.

Remove from the oven and let cool at room temperature.

TIPS

• Flour: I use King Arthur White Whole Wheat Flour in the recipe. White whole wheat flour is milled from hard white spring wheat - a lighter-colored grain than traditional red wheat. It has the same benefits of traditional red wheat but yields a milder-tasting baked good that also has a lighter less dense feel than baked goods made with traditional whole wheat flour. 
• Applesauce: Make sure to use unsweetened applesauce. Sweetened has a lot of added sugars. 
• Don’t overmix: Fold the ingredients gently until just combined to avoid tough, dense muffins.
• Storage: Store in an air-tight container or a zippered baggie in the fridge for up to 4-5 days. Reheat before serving.
• Freezing: Allow muffins to cool completely, then freeze in an air-tight container or a zippered baggie for up to 3 months. Thaw at room temperature or in the microwave until warm.

NUTRITION FACTS (1 muffin):

• Calories 152
• Total Fat 9.7g (Sat Fat 1.6g)
• Cholesterol 8mg
• Sodium 67mg
• Total Carbohydrates 14.1g (Dietary Fiber 2.2g / Total Sugars 5 g)
• Protein 5g
• Vitamin D 4%
• Calcium 2%
• Iron 9%
• Potassium 4%

 

 

Self Care: A Recommittment to Fitness, Wellness, and Healthy Eating

Yes, even trainers at times need to self-evaluate and recommit to their own fitness and wellbeing. 

Six years ago I turned 50. That year I committed to focusing on my own fitness and running. It was 2015 and, that year I ran 4 marathons, I lost about 20lbs, and felt awesome. In the 6 years since, my focus shifted. I lost both of my parents (my Dad to cancer and my Mom to Alzheimer's). The pandemic hit and my business was closed for 5 months then reopened, but with a fraction of the business. Had to give up my studio and reconfigure how to work with my fitness and running clients without a dedicated space. 

The other day I saw myself in the mirror and really noticed the toll the past few years had taken. So, while staring in that mirror, I decided to recommit to my own fitness, health and wellbeing. I do a lot of workouts each week but leading workouts is different than focusing on your own fitness goals. I've set some new goals, restarted my daily pushup challenge, and I'm eating better (oh, but don't worry, I still plan on having some homemade pound cake). 

Goal 1: Get in at least 3 "me runs" each week. They don't have to be long runs. Just runs that are at my pace for physical and mental benefit.

Goal 2: Restart my pushup challenge. Each day do at least 50 pushups. Each week increase the total number by 5 pushups till I get to 100.

Goal 3: Run a Half Marathon in the fall. Hopefully there will be some to choose from, but if not, I'll make my own course and run it here at home.

Goal 4: Be even more diligent with my good eating habits. I'm not a fan of trendy diets or cutting this out or that. I've learned (at least for me), just focusing on eating a healthy balance of carbs, protein, and fat with a splurge every now an then works best for me.

Goal 5: Taking some mental breaks. Whether it's when I get up the morning, during the day at lunch, while on a run, or just before going to sleep, taking some time for me to decompress and chill.

I once heard a younger person say, a man over fifty should keep his shirt own. To me that means I must have something I'm ashamed of. I'm no muscle magazine cover model by any means, but at 56, I'm not ashamed of how I look. There's definitely work to do, and the work I have begun. This picture of me was taken on day 6 of recommitment. Looking forward to 2021 and some me focus. 

Join me with your own fitness recommitment.

Celebrating 11 Years!

RunnerDude's Fitness is celebrating 11 years! WeeDoggie! Take some time to check out this celebration video! Our success is due to the awesome Triad running community!

We're also offering 25% Off any one purchase! Use Code: ANNIVERSARY25 at checkout (be sure to click on "Apply" after entering the code.) https://runnerdudesfitness.com

TrueEnergy Sock Review

Back in the spring, TrueEnergy sent me a pair of their low cut socks to test out. With the pandemic in full force and my fitness studio shut down by the state, my mind was a bit distracted. The other day, I realized I had not posted my experience with the socks. I've been wearing them on just about all of my runs since I received them in early May. 

At first it was for the sole purpose of testing them out for a review, but then I realized they were becoming my go-to socks for my runs, everyday wear too.

Why? Well, bottom line they are comfortable. I like the way they contour my foot. They are snug and don't move around, but without feeling like the circulation's being cut off. The snug fit actually helps with circulation and keeping blisters at bay.

Now, the "special" thing about these socks is that they are "powered" by infrared nano-particles blended into the yarn. Your body's heat is captured by the nano-particles to produce infrared energy. Infrared energy expands your capillaries which improves circulation, stimulates cellular recovery and accelerates metabolism." This is suppose to help with recovery, reduce swelling, relax tight muscles, etc. 

Now I'm no scientist. I really can't tell you if all that techie stuff is working, but I can tell you they wear good, feel good, and I'm wearing them because I want too, not because I got them for free.

The other great thing is that they are affordable. I've often paid $15 or more a pair for running socks. The TrueEnergy low cut socks I tested are $19.99 for 3 pair! Three pair! The TreeEnergy socks come in low cut, crew, and over-the-calf. The low cut and crew are 3 pair for $19.99 and over-the-calf are 2 pair for $19.99. That's AWESOME!

Check them out and order a pack at https://trueenergysocks.com/

Ask the Coach: What's the Best Fuel?

As a running coach, one of the most asked questions I get (especially among my race trainees) is, "What's the best fuel, fat or carbs?"

I learned along time ago, that like politics, food can be a very emotional topic for people. So, I'm not here to say one fuel is bad and one fuel is good. I can share from personal experience and from the research which tends to be better for a runner. As an individual, you an decide what's best for you. And as always, consult with your physician and/or registered dietitian when making any dietary changes, especially if you have specific dietary needs or a physical condition dependent on a specific diet.

In my race training plans I provide my runners with basic fueling guidelines to support their pre-, during-, and post run fueling and refueling. These guidelines provide basic carbohydrate, protein, and fat recommendations based on my education from RRCA, ASCM, and NPTI. From my running coach's perspective, carbohydrates are a runners main source of fuel.

A lot of recent popular diet programs use a fat-for-fuel approach. A big draw to these programs is initial quick weight loss. Most of the fat-based diets severely restrict carb to as little as 10% while increasing fat up to 75% of calories. The bases for his shift is that this type of diet for the athlete will prevent bonking or crashing. This type of diet is supposed to provide a bigger reserve of energy sustaining activity for longer periods of time. Research has been done showing that ultra marathoners and Ironman triathletes who had a high fat diet of 70% fat and 10% carbs for 9-36 months burned fat at much greater rates during an 180-min run than those who followed a lower fat diet of 25% fat, 59% carbs. This outcome seems pretty good.

More research, however, shows that for sports where you need to kick it up a notch at times, a high-fat diet, isn't going to provide that umph you're looking for. Why? Well, as your body learns to burn fat more efficiently, it impairs your body's ability to burn carbohydrates. Your body uses fewer chemical reactions to convert carbs to energy. So, with a proper carb store and your body being able to quickly convert carbs to energy, you can get that boost you need to charge that hill, or pull out of a fatigue slump, or change gears  as you near that finish line. With conversion of fat to fuel, your body is more like, "Oh okay, you want to go faster. Wait, hang on. I'm working on it."

Idea Fitness Journal (April 2018) shares that in a review of 61 studies, the vast majority showed that diets relying on more calories from carbs than fats were optimal for athletic performance (Stellingwerff & Cox 2014). None of the studies showed that a carb-rich diet hurt performance. Most research shows that decreasing carbs in favor of fat isn't likely to get you to the finish line faster. (Burke et at. 2017; Havemann et al. 2006; Urban et al. 2017; Zinn et al. 2017).

Another thing to keep in mind if you desire to go to a high fat/low carb diet is that it takes weeks to adapt to. I do not recommend a runner who wants to try a high fat diet switch to it while at the same time starting a race training program. Start the transition several months prior to starting race training. Why? When switching to a high fat diet one can expect to experience fatigue, constipation, and mood swings none of which would be great to experience while starting up a race training plan.

Personally, I'm a proponent of eating a well balanced diet. I'm a strong believer in a good mix of complex carbs (including whole grains, fruits and veggies), healthy fats, and protein is key. Then when kicking in race training, I believe slightly increasing healthy complex carbohydrates is key in supporting your workouts.

Ask The Coach: Why Is a Cool Down Important After a Run?

"Why is a cool-down important after a run?" It's a question I'm often asked. Nobody seems to mind the warm-up, but when I say, "Ok, get your cool-down in?" I often hear moans and groans. Once you finish that last repeat, you're done, right? Well, technically you're done with the repeats, but not quite yet with the workout. 

A cool-down run aids the body in several ways, but here are three that I'm keen on.

1. Faster recovery
2. More effective results from your workout
3. Helps your body return to a state of rest 

Faster Recovery: The easy slow jog after your workout, continues to supply your muscles with oxygenated blood. This helps jump start the recovery process and also avoid sore muscles. Also, during intense speed workouts, the body produces lactic acid and other energy production waste products. The cool-down jog helps your body more quickly flush out these waste products also aiding in a quicker recovery.

More Effective Results: If you're body begins the recovery and rebuilding process quicker, then you're going to see better results from your workouts and quicker. You'll also be better prepared for you next run or workout instead of still feeling sluggish or sore from the previous workout.

Helps Your Body Return to State of Rest: Doing a cool-down jog after a speed workout allows your heart rate to come down slowly, allowing your body systems such as blood pressure to return to normal gradually. This also helps to avoid blood pooling in the legs after a hard workout. Ever felt dizzy after a speed workout? Improper hydration and/or fueling can be the culprit, but blood pooling in the legs is often the cause. A simple cool-down jog can help avoid this. That same cool-down jog can also let your body's cooling system wind down gradually. Have you ever finished a speed workout and as soon as you stopped, if feels like a faucet turned on in your body and suddenly your drenched in sweat? That's because during your workout, your body is working hard to keep you cool. When you land that last step of your speed workout, your body doesn't automatically shut down it's cooling plant. It's still going full force. A cool-down jog gives your brain time to realize that you are winding down and no longer need as much cooling-off support. As your heart rate comes down, that faucet will start to turn to the off position.

The more intense the workout, the more important the cool-down. Most experts recommend a 5- to 10-min cool-down. I usually tell my runners to do a half to a full mile for their cool-down. Remember, the cool down pace should be your easy run pace or slightly slower to be effective. If you're newer to speed workouts and you feel like you just have nothing left for a cool-down jog after your workout, try doing a 5- to 10-min cool-down walk.  Also, keep in mind that short-and-fast is hard and long-and-slow is hard. I've found it very beneficial to do a 5 to 10-min cool-down walk after a long run. It provides the same benefits as that cool-down jog after that speed workout.

RunnerDude's At-Home Full-Body Workout #4

With most gyms and fitness studios closed due to Covid-19, getting in you weekly workouts can be a challenge. Below is the RunnerDude Full-Body At Home Workout #4 that takes a little over 40 mins. The workout includes lower-body, upper-body, and core exercises. (Be sure to checkout  Workout #1, Workout #2, and Workout #3)

The workout is a modified Tabata format. There are 9 rounds. Each round has 6 cycles of 30 sec work/10 sec rest. After all 6 cycles are complete, you get 1-min of rest before moving to the next round of 6 cycles. Each round either has one exercise for which cycle cycle you switch sides (i.e. lunges on your left side, then lunges on your right side), or there are two different exercises that you'll rotate between for the 6 cycles. I know you may have limited equipment at home, so the workout uses only a light-medium set of dumbbells. If you don't have dumbbells, try holding canned vegetables, or half or full-gallon just filled with water. You could also hold books or hold light ankle weights. If you don't have any weights or alternative weights, you can still do the movements without weights.

The workout is free, but if you'd like to make a donation for the workout in support of RunnerDude's Fitness during Covid-19, donations can be made via Venmo (Runnerdude) or Paypal (runnerdude@runnerdudesfintess.com) Give the workout a try and let me know what you think. Post some pics of you doing the workout and staying motivated!

For RunnerDude's Full-Body At-Home Workout #4, all you need is a mat and a light to medium pair of dumbbells (or soup cans will do!)

RunnerDude's Full-Body At-Home Workout #3

With most gyms and fitness studios closed due to Covid-19, getting in you weekly workouts can be a challenge. Below is the RunnerDude Full-Body At Home Workout #3 that takes a little over 40 mins. The workout includes lower-body, upper-body, and core exercises. (Click Here for Workout #1 and Click Here for Workout #2)

The workout is a modified Tabata format. There are 9 rounds. Each round has 6 cycles of 30 sec work/10 sec rest. After all 6 cycles are complete, you get 1-min of rest before moving to the next round of 6 cycles. Each round either has one exercise for which cycle cycle you switch sides (i.e. lunges on your left side, then lunges on your right side), or there are two different exercises that you'll rotate between for the 6 cycles.

I know you may have limited equipment at home, so the workout uses only a light-medium set of dumbbells. If you don't have dumbbells, try holding canned vegetables, or half or full-gallon just filled with water. You could also hold books or hold light ankle weights. I you don't have any weights or alternative weights, you can still do the movements without weights. 

The workout is free, but if you'd like to make a donation for the workout in support of RunnerDude's Fitness during Covid-19, donations can be made via Venmo (Runnerdude) or Paypal (runnerdude@runnerdudesfintess.com)

Give the workout a try and let me know what you think.  Post some pics of you doing the workout and staying motivated!

RunnerDude's Full-Body At-Home Workout #3

All you need is a mat and a light to medium pair of dumbbells (or soup cans will do!)

RunnerDude Full-Body Workout #3 from Thad McLaurin on Vimeo.

RunnerDude's Full-Body At-Home Workout #2

With most gyms and fitness studios closed due to Covid-19, getting in you weekly workouts can be a challenge. Below is the RunnerDude Full-Body At Home Workout #2 that takes a little over 40 mins. The workout includes lower-body, upper-body, and core exercises. (Click Here for Workout #1)

The workout is a modified Tabata format. There are 9 rounds. Each round has 6 cycles of 30 sec work/10 sec rest. After all 6 cycles are complete, you get 1-min of rest before moving to the next round of 6 cycles. Each round either has one exercise for which cycle cycle you switch sides (i.e. lunges on your left side, then lunges on your right side), or there are two different exercises that you'll rotate between for the 6 cycles.

I know you may have limited equipment at home, so the workout uses only a light-medium set of dumbbells. If you don't have dumbbells, try holding canned vegetables, or half or full-gallon just filled with water. You could also hold books or hold light ankle weights. I you don't have any weights or alternative weights, you can still do the movements without weights. 

The workout is free, but if you'd like to make a donation for the workout in support of RunnerDude's Fitness during Covid-19, donations can be made via Venmo (Runnerdude) or Paypal (runnerdude@runnerdudesfintess.com)

Give the workout a try and let me know what you think.  Post some pics of you doing the workout and staying motivated!

RunnerDude's Full-Body At-Home Workout #2

All you need is a mat and a light to medium pair of dumbbells (or soup cans will do!)

Don't Give In to The Wall

If you're a distance runner, then you know what "hitting the wall" is all about. Usually it's around
mile 20 in a marathon. Most of the time it's due to improper fueling, hydration, or both. Sometimes, it's due to going out too fast too soon. And sometimes, it just happens with no explanation.

There are other walls we encounter that don't involve marathons. Walls we can't control. Right now, Covid-19 is a huge wall for everyone affecting our daily lives. For runners, it means no group runs, social distancing when we do run with others. For many, it's meant canceled races for which they've spent months training. Sickness and injury are similar walls out of our control.

Then there are self-imposed walls that keep us from achieving our goals. One of the biggest self-imposed walls is lack of confidence. We are often our own worst enemy. Something I often hear early on in marathon training is, "I can't run 26.2 miles." My response usually is, "You're right. Right at this moment, you can't run a marathon. But if you follow the training and take it one day at a time, and believe in yourself, you can run a marathon." We often look at the end result and get overwhelmed. A runner has months to prepare for those 26.2 miles. Will it be hard? Yes. Will it be challenging? Yes. Will there be bumps along the way? Yes. But you can do it.

For most individuals it's pretty common for self-doubt to creep in when they dip their toes into the unknown. The initial response for many is, "I Can't!" But here's the thing. You can. You have to just flick-it! Flick that self doubt to the curb! Don't give into the Wall. Easier said than done, right?

A big step in achieving this is clearing your mind of "Can't." Just remove it from your vocabulary. Next step is to be "Real." It's going to be hard. Marathon training is one of the hardest things you'll ever do. But it will also be one of the most rewarding and life-changing things you'll do! Training for a marathon causes you to dig deep and find a you that you may never even knew existed. Once you find this new you, you'll be amazed how much you pull on the new you in other areas of your life.

If you follow my Instagram or Facebook page, you're probably aware that I've been dealing with an Achilles and Hamstring issue in my right leg. Because of the stay-at-home order, I've been able to get more rest and focus on my running. I've been doing 5-6 miles with 7 being my longest run of recent. I've been dealing with these issues since the end of August, so this is major progress. 

On today's run, I felt good. My goal was 6 miles. During the 3rd mile, my brain kept telling me, "When you reach 4 miles, you can stop, rest and stretch." I quickly recognized this as a self-imposed WALL.  At mile 4, I said, "No!" and kept going. But my brain kicked in again at mile 5, telling me to stop, rest, and stretch. I did not SUCCUMB to the WALL! I did the full 6 miles. That may not sound like a big deal, but I needed to show my brain and my body, that 6 miles is good with no stopping, and it was. Clear your mind of Can't!

Another self-imposed wall is the "I'll do it later syndrome." For many, they'll grab the first excuse that pops up as a means of putting off what we know may be difficult. Whether, it's too cold, too hot, raining, work, family, whatever, don't let excuses be your wall. Yes, there will be times, when you can't get in a run, that's life. But, if you schedule your workouts and make them a part of your daily/weekly routine, then you're much less likely to shove them aside. Schedule your workouts into your calendar just like you would a meeting and treat them with the same importance. Consistency is huge and often the key to successful running.

Walls don't just occur in marathon training. They occur in beginning running, training for a 5K, 10K, Half marathon. They occur in our everyday non-running life with that new job, new friend, new baby, job loss, financial issues, and more. Running is often a metaphor for life and rules for how to best succeed in running can be applied to everyday life events too. Running is so much more than running.

The next few weeks may be scary. Most stay-at-home orders allow for daily outside exercise with proper social distancing. So, unless the orders in your area restrict you to staying completely at home, get out and get in the daily walk or run. Not only will you not succumb to the Wall, you'll relieve a lot of stress too. 

Trust. Believe. Conquer!

Why Do You Run?

It's hard to believe I've been running for 35 years. I known so many people over the years who have tested the running waters, and have left the sport for one reason or another. Of course my job as a running coach keeps in running, but I have 25 years of running under my belt when I wasn't a coach. So what's kept me running? 

Sure, I run for the health benefits. Sure, I run to help keep my weight in check. Sure, I run to help keep my 54-year-old self in shape. But I'm not so sure those are the main reasons I run. One reason I keep running is the awesome people I've met along the way. People like Ann Singer (Grannie Annie), who at age 50, overweight, under exercised, and wondering what she was going to do with the second half of her life until age 100, decided to start walking. It wasn't long before she took up running. By age 65 she had run at least one marathon in each of the 50 states! by age 70 she had run over 70 marathons!  

And people like Mark Cooper from Scotland who in his 20s had been a 20-a-day smoker and heavy weekend-drinker. Then one day he decided without notice to stop all of the bad habits and get fit. Running appealed to him because of its low cost and the fact that he's always loved the outdoors. That was in 2007. In 2010, Mark ran 50 marathons in 56 days from Amsterdam to Barcelona in memory of his mom while raising 30,000 pounds for the Edinburgh Headway Group who provides support for people who have suffered head injuries or other acquired brain injury such as from a stroke. Mark's mom passed away in 1997 from a brain hemorrhage.

Another big reason I run is the sense of adventure I get from my runs. I know runners who run the same distance, same route several times a week and there is nothing wrong with this. I'm a big advocate for each runner getting what they need out of their own runs. For many who run the same distance/route it's due to convenience, schedule, and habit. Also, for many, running is solely for their health, so it doesn't really matter if the run is on a treadmill or on the same stretch of greenway. 

For me, I go brain dead after running the same route over and over. It's like running on a treadmill. I need to be stimulated on a run and distracted by unique surroundings. I've run 15 marathons and one ultra-marathon. All but three were out of state, because I wanted that sense of adventure. Of the two instate, only one was an adventure--Grand Father Mountain. The other two were terrible runs for me. It really had nothing to do with them being in my state. There are some awesome races in North Carolina. But the other two I chose to run in NC had no sense of adventure. The one and only ultra I ran was 4 loops around a lake. Took me two years to return to that lake after the race. LOL! The other marathon I ran in NC was a marathon in the Triangle that had two out-n-backs on a greenway. The greenway was pretty, but the EXACT SAME VIEW for 26.2 miles. After a while, I couldn't tell if I was even moving foward, because everything looked the same. LOL! Other people love that race. Just wasn't my cup of tea.

NYC (x 3), Chicago, Honolulu, Baltimore, Richmond, San Diego, San Francisco, Twin Cities, Nashville, Marine Corps, Philadelphia, and Grand Father Mountain all provided an awesome sense of adventure for me. Whether it was from crowd support, historically significant routes, scenic routes, or a challenging route, these races kept me motivated mentally throughout the run.

I apply the same sense of adventure to my weekly long runs. Even though my normal weekly long runs take place in Greensboro, I rarely ever run the same route. Most of the time, I have no idea where I'm going. After running for 35 years, I've developed a really keen sense of distance. If I need to run 10 miles, 15 miles or more, I can mentally pretty much tell where to go in order to get in the miles without mapping it out. Only occasionally do I come up short or too long. I usually start my long runs from my studio and depending on the day, I may run north, south, east, or west, or somewhere in between. As a result, I've discovered some really cool parts of Greensboro. Parts I would have never discovered in my everyday life. I've learned so much about my city from my runs.

The annual event, RunTheBoro, that I've put on for the past 4 years in part came from my desire to explore and my desire to get other runners out and explore their city. During RunTheBoro, runners traverse around 90 miles of their city exploring 5 different greenways and around 25 different neighborhoods.

A while back I asked some of my Twitter friends why they ran. Here are some of their responses....

• "because I am addicted to the post run euphoria." —npalefsky
• "because as cheesy as it sounds, it frees me—mentally, physically, spiritually." —ottovoss
• "because I like the shirt that says 'runners do it faster'." —RunnerHeidi
• "because it always makes me feel good. Even when the run doesn't. Weird huh?!?" —Lurtz
• "because it's the only time I'm truly alone with my thoughts, and I can work a lot of things out in my head." —clhennessey
• "because I love feeling fit, love burning calories, love the hi-tech clothes, love competing, and love winning the occasional age-group award!" —runner510
• "because I'm training for triathlons....IRONMAN" —SteadyState
• "because the law is after me and I gotta keep one step ahead. Oops, here comes the police now, gotta go" —itsDice
• "because it helps me realize my physical potential and I've met some amazing people through it!" —amlemus
• "because it is my peace! Listening to my breath, footsteps, music, my time. Love the challenge of adding miles. GOALS!" —tortaliz
• "because of the enjoyment, but also to try and lower my pace times to improve overall triathlon times." —kimokali
• "because it makes me a stronger person- inside and out. I run because it feels good. I run because I can." —alitherunner
• "because of the opportunity it gives me to set goals & challenge myself and hopefully to inspire others to do the same." —mawoolard

Why do you run?

What Type of Race Trainee Are You?

Life can get crazy when you're training for a half or full marathon, and sometimes life and throw things at you the can affect your training. If you are working with a running coach, remember he has created a plan for you. Also remember that your training plan is a guide, a guide created specifically for you and your goals.

As a running coach for going on 10 years, I've come to realize there tends to be four types of race trainees—the "Sporadic", the "Checker-Offer", the "Ignorer" and the "Communicator."

The Sporadic trainee tends to use the plan as a suggestion. He'll keep his normal run routine and then decide to throw in some of the workouts in their plan. Or they use the plan for a few weeks, then go rogue for a while and then maybe get back to following the plan. This runner often wonders why they are not seeing the progress they expected.

The Checker-offer trainee is that runner that has to do every workout in the plan regardless of circumstances that might dictate otherwise. For example, if the runner can't get in his/her long run on Saturday and moves it to Sunday (which is fine) he/she will still do the speed workout scheduled for Monday (which isn't good), just because it's on the plan. The desire to check off every workout overrides common sense or what they're body might be telling them. This runner feels like a failure if every workout is not checked off as completed.

The Ignorer trainee is the runner that ignores the signs of injury. The Ignorer tends to use the not-so-useful sayings, "run through the pain" or "no pain no gain." This runner has trouble distinguishing the difference between regular delayed onset muscle soreness or discomfort and pain. And... sometimes they know the difference, but keep on running because of fear if they take time off, they'll lose everything they've gained. Often this runner will keep running through pain until a serious injury occurs.

The Communicator trainee is the runner that uses his/her plan as a guide. This person communicates with his/her coach when she has to miss a run and not sure if or how she should make it up. This runner will communicate with her coach when she's been sick, when she's experiencing pain that's affecting his running. This runner will ask questions about fueling and hydration. This runner will text, call, instant message, and talk in person with her coach.

Can you guess which of these four types have a higher risk of injury?

To the Sporadic trainee: Your plan has been crafted by your coach just for you and your goals. The plan is created with consistency as it's foundation. Doing the runs and workouts as prescribed on a consistent basis will help you safely reach your goals. Running hot and cold isn't going to help your reach your goals.

To the Checker-offer trainee: Your plan is a guide. Yes, it's important to get in as many of your prescribed runs as you can, but that doesn't mean doing every single run just for the sake of having a check mark on each workout. If you miss a run, sometimes it can safely be made up, but other times it's better to miss the run completely rather than squeeze it in just for the sake of completing it. For example, putting two hard runs back-to-back is not recommended. Keep in mind that long-and-slow is "hard" and short-and-fast is "hard." So, if you miss a long run, don't try to make it up by putting it the day before your speed workout. Maybe instead, you do the make-up long run, and then either rest or run easy on the speed workout day. When in doubt, consult your coach. He/she can help you figure out how/if you should make up the run.

To the Ignorer: Communicate with your coach when you're experiencing pain. He/she may have some initial suggestions for how do deal with your issue. Or he may say you need to check in with the doc. Better to be safe than sorry. Instead of putting off seeing the sports doc or physical therapist, schedule that appointment. Much better to find out it's nothing than let things linger until you have a full blown injury and you're off running for several months. You'd be surprised how many times, I'm not aware one of my runners has had in issue until I see them in a boot. Listen to our body. Taking a rest day is much better the plugging through a workout just to get it done. Use the following pain scale to help you decide what to do when feeling discomfort or pain.

1-10 Pain Scale for Runners

Mild Pain: Rating 1-3, is the type of pain you feel when you start to exercise but it usually goes away as you start to warm up and continue running. The pain may be inconsistent and moves around the body, or you feel it bilaterally (in both knees, for example). Mild pain or discomfort is common and considered safe to run through. Apply ice at any areas of concern after your run. A bag of frozen peas works really well.   

Moderate Pain: Rating 4-6, pain that doesn't cause you to limp or alter your stride, will probably respond well to a couple days of rest, pain-free cross-training, and icing as needed. If it doesn't, go see the doc.

Severe Pain: Rating 7 to 10, requires immediate doctor attention. This kind of pain you feel before, during, and after the run. It usually starts at the beginning of a run and increases until your stride altered or you stop. Don't let it get that far. 

It's not that the Communicator trainee will never get hurt, but because they are keeping in constant communication with his/her coach, they are more likely to head off possible injury. Be proactive when training. If you're in a group training program, your coach may be working with dozens of runners. Never think he/she is too busy for your questions. Also, don't assume he knows exactly what you're going through. Communicate with him. That's what he's there for.

12 Tips for Cold Weather Running

For some of you, cold-weather running has already arrived. Here in North Carolina, we've had a little cold-weather tease or two, but true winter weather is still a month or so away.

In most parts of the country, if you dress well, hydrate well, and fuel yourself well, there's no reason you can't run outside year round. Of course, some of you deal with several feet of snow that may hinder your running, but on those days, maybe you can hit the treadmill. I hear from my Canadian readers all the time about their winter runs, so I know it can be done. They are hardcore runners! 

Listed below are a few tips to keep you safe and help prepare you for cold weather running.

1. Fuel Up!—When your body temperature drops, your appetite is stimulated. This happens because food provides the fuel needed to warm the body. Because of this, runners need to “feed the fire” before a winter workout as well as after. Make sure your feeding that fire with quality complex carbohydrates such as whole grains. Refueling after a run is important too. A 4:1 ration of carbs and protein will help restock your glycogen stores as well as help your muscles recover quicker after your workout. Lowfat chocolate milk makes a great post-run snack. It already has that 4:1 ratio!

2. Protect Your Hands!—Be sure to wear moisture-wicking gloves on your winter run. Wearing a snug-fitting gloves topped with weather-proof mittens works well. The double layer insulation keeps your hands quite toasty. On milder days, just the gloves or the mittens may be all that's needed. Mittens may look like kids' stuff, but they tend to keep your hands warmer than gloves, because the fingers can share their body heat which then gets trapped in the mitten keeping your whole hand warm.

3. Don't Forget Your Feet!—Remember to keep your piggies warm too! Moisture-wicking socks made of synthetic fibers (not cotton) will help keep your feet dry. On really cold days topping those moisture-wicking socks with micro-fiber or wool socks will help keep your feet toasty. Because of the added bulk, you may have to go up a shoe size for your winter runs.

4. Look Out for Frostbite!—Typically your appendages will warm-up fairy quickly on a winter run, but be sure to keep a check on your fingers as well as your toes, ears and nose. Patches of hard skin that look pale may be a sign of frostbite. If this is the case, get inside ASAP and begin to warm the affected area very slowly (do not immerse the affected area in hot water). If sensation does not return, seek medical help immediately.

5. Check the Temperature!—It can get too cold to run safely. It's best to hit the treadmill if the temperature goes below 0°F or the wind chill goes below minus 20°F. Better safe than sorry.

6. Layer it!—Dressing in layers is the best way to stay warm on a winter run. A thin moisture-wicking shirt makes a good base layer. A top layer made out of something such as nylon that will breath, but also protect you from the wind, is a good idea. On really cold days, you may need several layers. Garments made of fleece or micro-fleece are good for the additional in-between layers. Treat the lower half of your body the same way. Running tights will help keep your legs warm. On cold and/or windy days, pairing the tights with wind or fleece pants will keep you warm. It's important to have fabrics that breath so you don't over heat or get chilled. Be careful not to overdress. Remember, your body will warm-up as you run. Dressing as if it's 10°-20° warmer than it really is will help you accommodate for the body heat you'll generate.

7. Top It Off!—Around 40% of your body heat goes right out your head, so cover it up! Trapping this heat will help your body have more heat to distribute to the rest of your body. Be sure your head covering is made of moisture-wicking material (not cotton). Ever been on a winter run and your body's all nice and toasty, but your nose feels like it's going to fall off? If it's really cold or windy, investing in a neck gaiter (a neck muff) or a full face mask is a good idea.

8. Drink Up!—Be sure to hydrated well. Runners often think because they don't sweat as much in the winter, they don't need to hydrate as much. Actually you can perspire as much, if not more, in the winter as you do during the summer. Your skin may look dry because the moisture-wicking materials you're wearing are taking care of the moisture. Also, cold air has a drying effect which keeps your skill free of visible perspiration. This drying effect can also lead to dehydration, so drink up (before and after)!

9. Pucker Up!—The dry winter weather can be tough on your lips. To prevent chapped lips, be sure to apply some type of protective lip balm before and after your run.

10. Save It!—Your body takes longer to warm up during cold weather. Overdoing it on a cold day can spell trouble—a pulled muscle. Be sure to start out slowly to help your muscles warm up. Save your really hard workouts for milder days or do them indoors on a treadmill.

11. Be Seen!—Winter runs are often done in the dark or at least some of the run may be done in darkness. Be sure to wear light-colored, reflective clothing and/or a reflective vest. A handheld flashlight or a headlamp is a must on early-morning and nighttime runs. If you're running in the snow, wear brightly colored clothing so you can easily be seen. Remember, it's your job to make yourself as visible as possible.

12. Dry Off!—When you're finished, get out of those damp clothes and into dry clothing as soon as possible to avoid getting chilled.