Category Archives: running relay

Ankle Sprains

Ankle sprains are a common occurrence among runners. Especially, trail runners. I recently sprained my ankle for the second time in ten years, not a bad record considering how much I run. I have lose tendons in my ankles anyway, so I can turn an ankle and not cause any damage 90% of the time. Two weeks ago, I was running down a mountain and another runner was coming up. I stepped up onto the slope of the mountain to avoid the runner and when I came down on my left foot it rolled over.

Pain shot up my leg and I heard it tear and said some choice words. I limped along for a bit, but was able to slowly run down the last little bit. I stopped at the first gas station, picked up ice and iburprophen. The swelling isn’t totally gone, but I think I’ll be back out on the mountain in another week.

True to form, I researched how to rehabilitate a sprained ankle and how long it takes to heal. During the acute phase injury to 3-4 days taking iburprophen, icing 4-5 times a day for 15 minutes each time, compression and bracing when you are walking on it.

There are three grades of ankle sprains. Grade one isn’t too bad maybe a minor tear and over stretching. It can cause some pain when walking and some swelling. This takes a week or two to get back to your activities. Grade two is a minor-moderate tear and over stretching. It causes swelling, bruising, pain, and imbalance. It takes 3-4 weeks before you’re back to your activities. Grade three is severe or complete tear of the tendons, which may make surgery necessary. You’ll definitely need crutches to get around. Recovery time on this one is going to be six to eight weeks at a minimum.

Rehabilitating any injury requires strengthening the muscles and tendons that were injured and then the surrounding and supporting ones, balance and proprioception and maintaining mobility. Physical therapy/rehab exercises should begin as soon as you can do them without zero to minimum pain (2 or lower on a 1-10 scale). Exercises should continue for three to four months.

Start mobility exercises about 4-10 days after. Move the foot forward and back, start ankle rolls and writing the ABC’s with your big toe, heel on the floor. You also want to stretch your Achilles and calf muscles.  For strengthening, use an exercise band. Wrap it around your forefoot and pull it to the outside, inside and away from you. You can also do this against a wall. Calf raises are also good.

For the balance piece, start slow and work your way up: standing on one leg on the floor, then with your arms out and bent over, and finally using a balance board. To reestablish the brain body communication (proprioception) write the ABC’s with your whole foot while balancing on one leg.

Be patient in your recovery. Once you roll an ankle it is easier to do it again in the future, which is why continuing the exercises for three to four months is so important. When you do return to running, tape your ankle (youtube) each time you run for a week or two. You’ll have to reduce your miles and build them up to reduce the risk of overloading the healing tissues.

You can cross train doing things that don’t cause any pain. Getting out there as soon as possible is important, but keep in mind, going out too soon poses a high risk for re-injury and starting from square one or causing more damage.

Run-It’s who I am.

What does it mean to be a runner? Do you have to run a certain number of days a week? Do I have to run a certain number of miles or time? Do I have to have been running for a certain amount of time? Do I have to race? What if I take a break from running of a month, two months, three months? What if I’m injured and have to take six months or more off of running?

These are all questions I’ve contemplated while out on the trails, especially over the last four months. These questions and other similar ones, have jogged around my head because my ability to maintain a consistent running schedule over the last six months has been seriously compromised by a hamstring injury.

I began to ask myself what it really means to be a runner. I’ve written blogs about being a jogger or a runner.  The defining feature addressed in that blog was speed, but I’m talking about something different here.

I’ve been running for awhile and I’ve run in races from the 5k to the 100 mile. Being a runner is a big part of who I am, it’s more than what I do. It’s not I run, it’s I am a runner. Losing running is like losing a part of myself. Some may think I’m being overly dramatic, but many of you will understand.

Running has made me a better person; more patient, understanding, compassionate, and mindful. It’s given me appreciation and gratitude for what I have; opportunity, health, material objects, freedom, and dreams.

You do not have to run for a specific number of days each week or a specific number of miles, or a specific amount of time. You do have to run on a regular basis though. You’re not a runner if you jog across the street to get lunch every day. I’m comfortable saying you are a runner if you run two days a week for twenty minutes, even if you run walk those twenty minutes. As to distance, it’s whatever you cover in those twenty minutes. Many runners don’t measure by miles. They measure by time.

You can call yourself a runner after you’ve run consistently for a month. It’ takes 21 days to form a habit, and if running has become a part of your weekly routine, you’re a runner.

Now the big question for this post—taking time off. Runners have to rest for a lot of different reasons and runners get injured and have to heal. Sometimes this takes a long time. If you’re still a runner in your heart and mind, if your intent is to get out there as soon as you can, if the reasons for your time off is to make you a better stronger runner, You’re a runner.

As long as being a runner is woven into who you are, you are a runner.

Badass Mother runner

So this Sunday is Mother’s Day. If you haven’t bought or created your mom a gift, you should do that now and I hope you have two day shipping on Amazon.

Being a mom is hard. I’ve always thought that birthdays should really be a celebration of not just the child but the mother who fought to bring their screaming naked ass into the world.

Mom’s who are also runners are amazing women. Juggling the responsibilities of being a mom and finding time to run is hard. It takes sacrifice, determination, and creativity. I’ve learned a few tricks of the trade over the last few years.

Include your kids in your running. Strollers, bikes, scooters, the younger you can start including them the easier it will be for you in the future to continue to include them. Make it something you do together. They don’t need to go all the time, because mom needs time for herself too. It’s important for them to know you are taking care of yourself so you can be there for them. We put our children before ourselves all the time, but as our kids get older they need to learn that mom has needs just like they do. Taking time, even if it’s only thirty minutes a few times a week, for yourself will make you a better mom.

Run early or late. When my kids were younger, they are teens now, I would run early enough that I would be home to make breakfast when they got up. Sometimes this meant that I got up at 3 am, but being there for breakfast was important to me. You can also run after they go to bed or at lunch if you are also a working mom.

Because I am also a single mom, my kids have always known the route I was running and what time I would be back. They had a phone to call me if they woke up before I returned. I always stayed close enough to the house that I could get back within ten to fifteen minutes. They knew which neighbors they could go to in case of an emergency. They knew when to call for emergency services. If you have children too young to be left alone, find another mom who is willing to trade running days and child care days.

You’re running is important not just for you, but for your kids. You are modeling healthy habits. Too many children, especially in the United States, haven’t grown up being active. It makes me sad when I walk my dogs each evening and see very few children in the streets playing. They are not even out in their yards. When I was a child, we were always running around outside:exploring our neighborhoods and creating adventures.

The hardest decision comes when you have a conflict in schedule with your child’s such as when there is a race you really want to do, but your child also has an event that day and time. This may be an easy decision for some, but for others, me included, it’s hard. I typically went with being there for my kids. The race will be there when they are older. They will never participate in the event in the same way.

Happy Mother’s Day and Happy Running.

 

Running for Weight Loss?

Many people start running because they want to manage their weight. Losing weight can be very difficult for a multitude of reasons. It’s hard to be hungry and say no to things you love to eat. It’s also difficult to force yourself to go to the gym or exercise when your energy is lagging because you’re eating less.

Exercise, such as running, is only one piece of the equation of losing weight. Losing weight may seem simple, eat less than you burn each day. But…it’s not. People are horrible at estimating calories going in and calories going out. Keep your plan reasonable for your lifestyle, simple to implement and bring your awareness along.

People start and stop weight loss plans all the time. Part of the problem is they are not seeing results or they get stressed and give up. Implementing a diet or exercise is a step forward and doing both is even better. But it all comes down to practicality.  The research out there shows that the most effective diet is the one you can stick to regardless of its approach (low carb/high fat, paleo, gluten free, whatever).

It’s the same with exercise. Do what works for you. If you can only fit in three twenty minute sessions a week, do that. Don’t succumb to the pressure of five to seven days a week for an hour if it doesn’t fit your life. You can always work up to it, if you want.

You don’t need to starve yourself to lose weight. You need to be aware of what you are eating and make healthy choices. Eating aware means not only knowing the quality of what you are eating, but when you are eating, and how much you are eating. Many of us put food in our mouths unconsciously; we pass by the candy bowl on the secretary’s desk; we grab a quick snack and a big gulp when we put gas in our cars. Eating more slowly allows your body to recognize when it is full. Using smaller plates or leaving space on larger ones will help prevent over eating. Remember you don’t have to clear the food off your plate. And if you have children, you don’t need to finish their food.

Foods low in sugar and high in protein and fiber will make you feel full longer. Eat as much unprocessed fruits and veggies as you can get your hands on. If you are having a sugar craving, eat berries or mangos. Consuming less processed sugars will also reduce your cravings for them. Eat a breakfast with high protein, which will reduce snacking before lunch. It will also reduce calorie intake throughout the day.

Make sure you are drinking enough water throughout the day. Your body can send hunger signals when it is actually thirsty. Reduce your intake of drinks filled with sugar. We consume 400 calories a day on average through our choices of drinks. It’s very easy to drink up to 800 or more calories a day with our soda and sweet coffee drink consumption.

So what are the keys to weight loss: reasonable for your lifestyle, simple to implement, and awareness.

Graduation

’tis the season of graduation. Every May and June, thousands of people graduate from high schools, colleges and universities around the United States. So with graduation on the brain, how do you know you’re ready to graduate to the next race distance?

There are multiple opportunities for graduating in our life times. Each time we achieve a new level in any aspect of our lives we could say we have graduated. When most people think of graduating, they think of transitions in the educational setting to the next level.

Our youngsters graduate from kindergarten, elementary school, middle school, high school, with their associates degree, bachelors degree, masters degree, and doctorate degree. As far as running goes we move up from 5k to 10k; 10k to half marathon; half marathon to full marathon; marathon to 50k; 50k to 50 mile; 50 mile to 100k; and 100k to 100 mile.

Basically, you graduate when you successfully complete a course of training. That’s all fine and good, but when it comes to running how do you know you have “successfully” completed a course of training?

Many runners don’t begin with the shortest distance and work their way up. They just jump in where they want too. Some proceed to longer distances and others stay where they are comfortable. Here we are talking about those runners who want to move up in distance, although there is nothing wrong with staying put. It’s a personal lifestyle choice because as you move to the next level, your running impacts more and more of your lifestyle.

We know the training that goes into each level of achievement is more difficult than the last.  It takes over our lives a little more with each step. It can change our sleep needs and nutritional needs. It changes the way our body functions (usually for the good but there are injuries too). Our time commitment to running increases and we develop friendships with new people.

We learn about new skills and absorb new information by reading books, blogs and magazines. Our vocabulary increases as we throw out the latest terminology such as being chicked, attitude training, Athena class, Clydesdale class, bandit, aquajogging, and PR. We learn a lot about our  bodies including various tendons, ligaments and muscles.

We put into practice the skills we have learned from the prior level such as foam rolling, stretching, tempo running, packing drop bags, how to stay awake and run all night, how to manage stomach problems while running, and hydration.

You’re ready to graduate when you develop the enthusiasm, drive and grit to take on the challenges of the next level even though you don’t know everything about them.

 

 

 

 

 

Run Present

We’ve all heard these catch phrases, “be present,” “mindfulness,” and “just be.” It can be difficult to be present in the moment we find ourselves in. We’re always thinking about what is coming up next in our lives. We make plans for the next day, week, month, and year.

And there are days we are stuck in the past remembering what happened in our lives sometimes for the joy it brings to us, sometimes to try to understand what happened, and sometimes to brood and despair over things we cannot change.

In the world we live in, we have to plan for our futures, but it shouldn’t consume our present. As for our unpleasant past memories, learn what you can from them and then let them go.  You lived through it once, don’t replay it in your head over and over again.

There are so many things vying for our attention every moment of every day. Our attention has become a commodity. Everyone wants it and we are the ones who don’t ever have it! You only have to look around you as you walk down most city streets or even a hallway of an office. People are doing multiple things at the same time. We have a constant flow of information from multiple sources assailing us every waking moment.

What’s the big deal you might ask? I mean everyone does it: they are thinking about the future, thinking about the past, and processing information from a million sources all the time. No wonder so many of us are exhausted day in and day out. This type of “living” is not living at all. We miss so much because we move from one thing to the next before the prior thing was even finished.

I am a firm believer in taking time to ground yourself in the present and recharge your batteries. It’s like a mini vacation right where you are. You can slip into it any time and any place. Isn’t that why we go on vacations, to get away from it all?

Running is my vacation. I try to be very present when I run and not just because I don’t want to fall on my face, although that’s a pretty good reason. I want to escape the sensory overloaded world most of us function in every single day.

Next time you’re out for a run, try to get to a trail, unplug your ear buds, feel your feet hit the dirt, feel the breeze on your face, notice the different colors around you, notice the different textures of plants, feel your breath come in and go out; be right there experiencing every aspect of your run. I challenge you all to find a new way to be present during a run.

Let me know what you find.

Hello past me…

Dear twelve-year-old me,

Remember the wind in your hair as you ride your bike around the neighborhood, and the bliss of chasing friends, siblings, and cousins at the park, through the woods, and over mountains? Running will become your true freedom; your most loyal of friends. It will save your life and see you through the most difficult of times.

Within the next year, you will fall into a darkness so deep the possibility of a happy ending will never even occur to you. The existence of a warm heart and soaring soul will be a faded dream. You will lose touch with the places you love; the woods, the streams, the mountains, and lakes. As incredible as it seems you will lose your connection with the earth, your love of dirt between your toes and sifting through your fingers, the sun on your bare skin, and the rain tickling your face.

It will be years before you find these things again, but they have never left you and are waiting for you to return. The mountain trails of the Wasatch Front will be come your home away from home. They will become your comfort, your therapist, your peace, and your clarity.

The trails will teach you patience, mindfulness, forgiveness, and acceptance. They will heal your deepest scars because on the trail you are strong and complete. There is no judgement in the wild. Every tree and every flower is beautiful just the way it is and so are you.

Running will give you confidence to take on any challenge and fortitude to accomplish your goals. You will find grace in a face plant; warmth in the snow; rooted in the clouds. Running will be more than a pastime, hobby, or a way to stay fit. It will become much more than you ever imagined weaving itself among the very core of who you are.

The hours and hours you spend alone in the mountains will remind you how much you have to be grateful for in your life—health, friendships, family, education, financial means, and living in a place where you have the opportunity to run.

You will work through major and minor injuries carefully trying to balance your mental need to be on the mountain and your physical need to heal. There will be anger, frustration and many tears, but running is not going anywhere. It waits for you and the reunion will bring more tears, those of joy.

You will see the world as a child sees the world—an exciting adventure with discoveries around every bend.  This perception will spread to many aspects of your life. All of the lessons running teaches you will make you a better friend, mom, advocate, significant other, daughter, and member of society.

I wish you could have found it sooner, but know it is always waits for your return.

With love,

Nicole