Running into 2022

My New Year’s Eve post last year was titled “Sprinting into 2021,” but our long-anticipated return to normalcy, with all of its ups and downs, has faded over the past month as we enter 2022. Nevertheless, the last year saw a return to competition and crowds from local races to world majors and the Olympics. Athletes around the world showed both resilience and vulnerability as they faced new emotional, mental, and physical health challenges. 

Despite struggling to achieve a similar level of motivation and performance as in years past, I learned to appreciate small wins and celebrate bright spots:

  • Coached several athletes to Boston Qualifying times, PRs, and first-time marathon finishes at the Baystate, Boston, Chicago, Los Angeles, NYC, and Philadelphia marathons

  • Completed 5 marathons in a post-Delta, pre-Omicron time window from 9/25 - 12/4

    • Ran for the first time in Delaware (Rehoboth Beach), Michigan (Ann Arbor), and Wyoming (Jackson Hole) - where my spouse also finished her first quarter marathon!

    • Guided Achilles athletes Nick at the 650-mile Resilience Relay, Riley at the Hope & Possibility 4-mile run, and Mauricio at the NYC Marathon

  • Expanded my service across the running community by joining

    • the coaching team at Runner’s World with 4 short workouts you can try at home and my next one being published on New Year’s Day

    • the Running to Protest community at 8 different events covering Asian & Pacific Islander, Black, and Indigenous communities, cash bail reform, domestic and gun violence prevention, and local elections

    • PowerBar Team Elite, whose energy gels I have used for over 10 years

If you are thinking about goals for 2022, consider the following guidelines I use - not always successfully - for setting and achieving goals:

Setting goals

  • Consider setting goals about behavior: aspects of well-being such as fitness, mental health, nutrition, recovery, and sleep are good areas where you can bring about change

  • Ask yourself “What would make me happier?” since the more your life reflects your values, the happier you’ll be

  • Make your goals SMART - specific, measurable, attainable, relevant, time-based

Achieving goals

  • Chart a path to success for each goal, including how you can accomplish it, by when, and who will keep you accountable

  • Anticipate roadblocks that may arise and how you would respond, remembering to adjust your goals for factors outside your control and have self-compassion

  • Consider implementing a habit loop to be consistent and make a goal part of your daily routine

I hope you take time to reflect on your bright spots of 2021 and strive for a stronger and better 2022. In the words of Amanda Gorman, from her poem “The Hill We Climb”:

When day comes we step out of the shade,
aflame and unafraid,
the new dawn blooms as we free it.
For there is always light,
if only we’re brave enough to see it.
If only we’re brave enough to be it.

Favorite Content of 2021

Running Article: Eliud Kipchoge - Inside the camp, and the mind, of the greatest marathon runner of all time by Cathal Dennehy
Runner-up: Drawing and Running the 50th NYC Marathon by Liza Donnelly

Running Book: Racing the Clock by Bernd Heinrich, a sequel to my favorite running book Why We Run
Runner-up: Daniels' Running Formula (4th edition) by Jack Daniels

Running Podcast: Grounded by Dinée Dorame, exploring the intersection of running, community, land, and culture
Runner-up: 2 Black Runners by Aaron & Josh Potts

Running TV: The Alpinist about Marc-André Leclerc, an inspiring and moving documentary of the endurance athlete and alpine solo climber
Runner-up: The Path to Renewal by Tracksmith

The return of marathon season

The days are becoming shorter, the temps are beginning to drop, and the leaves are starting to turn. These signs of fall compel many people to order pumpkin spice lattes and go apple picking in the local farms. But for runners, it means marathon season is here!

Many marathons are returning after a 2+ year hiatus with additional health and safety protocols. I ran my first in-person marathon since the 2019 NYC Marathon in Jackson Hole just about two weeks ago. Despite the legs feeling rusty for my first of four marathons this fall, it was somewhat surreal being back in a race, especially with the Grand Tetons and peak foliage as the backdrop.

After the Berlin and London marathons the past two weekends, the Chicago Marathon takes place this Sunday, immediately followed by the Boston Marathon on Indigenous Peoples’ Day and exactly one month out from the LA and NYC marathons on November 7. 

Whether you are training for a fall marathon this year or in the future (there is no other option!), here are my top five tips to help you run smarter and achieve your goals.

  1. Know the course: Adapt your training based on the race course. If there are hills, eat hills for breakfast. If there are turns, run the tangents better than Pythagoras. And if you’re local to the race, train on the course to be mentally and physically ready and make molehills out of mountains!

  2. Remember your nutrition: Have a nutrition plan for the race and stick to it. Practice it during training by using fluids, electrolytes, energy gels, and even caffeine for an extra boost. Know how to carry your fuel on race day and where the aid stations will be. Let your gut guide you to glory!

  3. Have a mantra: Use a running mantra that speaks to you. A single word like “Fight!” or “Push!” or short phrase like “Plenty left in the tank,” “Easy, light, and smooth,” or “Just smile.” Recite your mantra out loud during the race, especially when it gets tough. You should use your mantra during your final training runs so on race day you have a positive association. Each time you repeat it, your mind and body will respond and stay on track. Change your thinking and you’ll change your performance!

  4. Set two goals: Set an ambitious goal and a more achievable one. Your ambitious goal can be a certain time. Your achievable one could be a more realistic time or just to finish and feel strong! Having 2 goals allows you to manage factors out of your control, like the weather being warm in Chicago. Goal-setting increases motivation and improves performance, so ask your coach and other supporters to help you set and crush your goals.

  5. Embrace the taper: Runners don’t rest, they taper! Tapering means reducing running volume in the last weeks before a race, allowing your body’s energy and strength to return to optimal levels. Listen to your body and focus on getting to the start healthy. Your last hard run can be a short tempo one week out. Just keep calm and taper on!

You will get a lot more advice from coaches, runners, and memes on how to prepare for your next marathon, but don’t put any single race on a pedestal. Unless your name is Eliud Kipchoge and you’re trying to win the whole thing! The only one judging your performance is yourself. Trust your training and get excited for an amazing and memorable race!

5 Sitting Exercises For a Full-Body Workout

It’s smart to have a few sitting exercises in your training routine. There will be days when a heavy workload, back-to-back calls, or just lack of motivation make it seemingly impossible to stand up, never mind get to the gym.

Doing a few simple exercises while sitting down at home—even on the couch!—or in the office can help improve your energy, flexibility, and strength. There will also be times when you can only exercise sitting down due to an injury that makes weight-bearing exercises difficult.So, if you find yourself glued to your chair for one reason or another, there’s nothing preventing you from getting a full-body workout.

The chair is a very accessible piece of fitness equipment and does not need to be fancy. By sitting forward on the front half of your chair, you can perform several exercises to stretch and strengthen your body. In this position, it’s important to maintain good posture with your shoulders back and down, spine neutral, and core engaged.

The following circuit includes sitting exercises that can be scaled according to your desired level of difficulty. For an easier workout, omit the dumbbells entirely and keep a steady pace on the seated jump rope and march. If you’re looking for a challenge, keep the weights and try to increase your pace on the seated jump rope and march with each new round.

How to do it: Perform each exercise below for the number of reps listed, resting for 30 seconds between exercises. Repeat the full circuit a total of 3 times. You will need a chair and a set of dumbbells.

Seated Jump Rope

Start sitting on the edge of a chair, back straight, and feet planted on the ground. Bend arms 90 degrees, make two loose fists, and, keeping elbows tucked in toward ribs, open arms to sides. This is the starting position. Rotate the wrists forward in a circular motion (as if you’re swinging a jump rope) while gently bouncing the balls of your feet an inch or two off the floor in front of you. Perform as many reps as possible in 1 minute, switching the direction of the wrist rotation after 30 seconds.

Single-Leg Hamstring Stretch

Start sitting on the edge of a chair, back straight, feet planted on the ground, and hands behind head. Extend right leg and plant heel so toes are facing up. This is the starting position. Maintaining a flat back, hinge forward at hips until you feel a deep stretch in right hamstrings, then return to the starting position. Perform 10 reps on each leg.

Bent-Over Row to Fly

Start sitting on the edge of a chair, back straight, feet planted on the ground, holding a dumbbell in each hand. Maintaining a flat back, hinge forward at hips 45 degrees, and allow arms to hang straight down. This is the starting position. Pull dumbbells up toward chest, making sure to engage your back and lats, then extend arms straight down. Keeping elbows straight, lift arms to sides to shoulder height. Lower weights to the starting position. This is one rep. Perform 10 reps.

Wide Leg Shoulder Press

Start sitting on the edge of a chair, back straight, legs together, feet planted on the ground, holding a set of dumbbells in front of shoulders, palms facing in. Press the weights directly overhead while simultaneously opening legs wider than hip-width apart, toes pointed out. As you lower the weights to the starting position, bring the legs together. Perform 10 reps.

Seated March

Start sitting on the edge of a chair, back straight, feet planted on the ground, arms bent 90 degrees. Swing right arm forward and left arm back as you lift your left knee as high as you can, then immediately repeat on the opposite side. Continuously alternating arms and legs, perform as many reps as possible in 1 minute.

A Champion's Mindset

The Summer Olympic Games kick off tomorrow amidst rising COVID-19 cases in Tokyo, including several Olympic athletes testing positive, causing a few to withdraw based on their imminent competition schedule. According to an Ipsos Global Advisor poll released last week, an astonishing 78% of respondents in Japan believe the Olympics should not go ahead as planned; across the 28 countries surveyed, 57% of respondents feel the same way. The US is split, with 48% saying the Olympics should not go ahead. However, 66% of Americans think the Olympics bring their country together and 80% say they inspire tomorrow’s generation to participate in sports.

The controversy around holding the international, multi-sport biennial event has also brought to light many of the Olympic Games’ persistent structural problems -- crony capitalism and corruption, displaced communities, environmental pollution, gender and racial inequity -- similar to those embedded in other systems and institutions like housing and infrastructure. Yet for the 15,000+ Olympic and Paralympic athletes from 200+ countries, the already postponed Tokyo Games represent the culmination of years of hard training and the beginning of sponsorship opportunities and thriving careers.

I have always viewed the Olympics as the “gold” standard in sports, finding inspiration from superstars such as Michael Johnson and Flo-Jo on the track and Michael Phelps and Jenny Thompson in the pool to legendary teams such as the men’s basketball Dream Team and women’s gymnastics Fab Five and Magnificent Seven. To me, the Olympics are about the Olympians: their extraordinary journeys, goals, achievements, and humanity. The stories of discipline, motivation, and grit give me hope -- in my own journey as an amateur athlete and in our collective potential.

We should continue to challenge the Olympics as a system of power and control to remove corruption and excess and promote inclusivity and equity for the athletes and communities. But we should still cheer, celebrate, and champion the Olympians themselves. 
 

Here are a few I will be looking out for:

Allyson Felix in the women’s 400M: 

Growing up in Southern California, Allyson had the nickname “chicken legs” in high school because of her skinny legs despite her strength. She was recognized as a high school athlete of the year and turned professional after graduating, winning a silver medal at the 2004 Olympics in the 200M when she was just 18 years old. Since then she has won 9 Olympic medals, 6 of them gold. She will be competing in her 5th Olympics at age 35 in Tokyo, and was recently named to TIME Magazine’s 100 Most Influential People of 2020.

At so many times in her career, Allyson was told to “know her place.” Most recently, Allyson started a brand of athletic footwear for women, by women called Saysh. She wrote:

“I am ready to run for a brand that I founded, designed for and designed by women. All of my experience of becoming a mom, of raising a daughter helped show me my true competitor: inequality. Here I am using my voice to create change for us as women and for us as mothers and for all the women who want to be mothers. So here I am. I know my place.”
 

Athing Mu in the women’s 800M: 

Athing Mu is a middle distance prodigy at only 19 years old. She is a freshman at Texas A&M and originally from Trenton, New Jersey with South Sudanese heritage. She won the Olympic Trials in 1 minute, 56 seconds. This was the second fastest time ever run by an American woman and the fastest run by any female this year. In the race, another athlete stepped on the back of her shoe about 150M in, causing Athing to stumble, but she quickly recovered, took the lead, and won convincingly.

Athing Mu elected to turn professional just before the Trials, signing a contract with Nike. She wrote in her announcement:

“Some dreams start as prayers. Quiet prayers whispered alone at night. Prayers from your parents who know that greatness lives inside of you. Today, I’m moving another step closer to my dreams. I’m signing a multi-year deal with Nike that will allow me to train to represent my country and the swoosh for multiple Olympic Games. This is just the beginning.”
 

Elise Cranny in the women’s 5K:

Elise Cranny is 25 years old and from Niwot, Colorado. She was a 12-time All-American at Stanford despite finishing 2nd at the NCAA Championships four times. Elise won the 5K at the Olympic Trials with a 63-second final lap, finishing just ahead of her teammate Karissa Schweizer who is the favorite in the race. She will be using her experience with Relative Energy Deficiency in Sport (RED-S) and advocacy for body positivity in women runners to hopefully earn a medal in Tokyo and continue being a role model to so many.

Elise talks frequently about the importance of a support system and open dialogue among coaches, teammates, friends, and family to normalize conversations around nutrition, eating disorders, and body image. She said:

“Surround yourself by people who hold you accountable and celebrate all your victories along the way. Share your goals with them and communicate what you need so they can help you as best they can. Share the process goals related to fueling with your support team so that they can remind you of your goals and help keep you on track. No one can do it alone. Seek strength, motivation, and inspiration from your trusted support system.”
 

Noah Lyles in the men’s 200M: 

Noah Lyles is 23 years old and from Alexandria, Virginia. He turned professional instead of attending the University of Florida and won several gold medals in World Championships and the Youth Olympic Games. One of Noah’s rituals before any race is calling for a “spirit bomb,” as seen in the anime show Dragon Ball Z. Noah raises his hands up high in the air, looks toward the sky, and calls for energy from the grass and trees, from people and animals, and from inanimate objects and the atmosphere. He concentrates for a few seconds and then releases.

Before the finals for the 200M at the Olympic Trials, Noah said he wanted to be aggressive and bring his power to the race. But when he started to line up on the track, he felt himself tensing up. He told himself, “If I let it go, If I let it flow, If I let it be smooth and rhythmic and get into the groove, I don’t have to reach for it.” Sure enough, he won the race in 19.74 seconds, the fastest time in the world this year. After the race, Noah told his coach he entered a new “smooth pattern” state of mind rather than an “aggressive” one.
 

Paul Chelimo in the men’s 5K: 

Paul Chelimo grew up in Iten, Kenya, a small town at 8,000 feet altitude and home to many other world-class long distance athletes like Mary Keitany, Edna Kiplagat, and Wilson Kipsang. Paul came to the US by joining the US Army and then attending UNC Greensboro. He is also passionate about clean water access and hopes to retire someday and establish a water treatment plant in his hometown in Kenya. Paul came in 2nd at the 2016 Olympics after initially being disqualified for stepping inside the track, which was later determined to be the result of contact initiated by another athlete.

Leading up to the Olympic Trials in the 5K that he won, he reflected on his own running journey and said:

“I’m just going to do my best, do all I can to win the race because I know where I’ve come from...and I really, really want it. So I’m willing to die in a race. And trust me, if I die in a race one day, that’s the best way I could die. I could be happy because I know I was hustling and I know I was digging deep. That’s pretty much me.”

While Paul may be exaggerating, he certainly isn’t inflating his determination to hustle harder, dig deeper, and run faster than anyone else. At 30 years old, he will have a second chance to medal, and hopefully, a second chance to go for gold in Tokyo.

5 Calf Exercises for a More Explosive Stride

Had a good run? Thank your calves. Whenever you hit the road, the posterior muscles of the lower legs work double-time to power your runs and protect your ankles. Your gastrocnemius, which runs from behind your knee to the lower half of your leg, allows for quick and explosive movement. Your soleus, which runs from the outer side of the back of your knee to the heel, keeps your ankle stable and secure. Strengthening these muscles with calf exercises can help you avoid common ankle injuries and pick up your pace.

Your calves also help guide your running stride by enabling your knees to bend and your heels to lift. As a result, strong calves allow you to improve both your stride length and stride rate, and, therefore, run faster.

This five-move workout circuit incorporates strength, mobility, and plyometrics work that look basic but will light up your calves after just one round.

How to do it: Perform each exercise below for the number of reps listed, resting for 30 seconds between exercises. Repeat the full circuit a total of 3 times.

Each move is demonstrated in the video link above so you can master the proper form. You will need a set of medium dumbbells. An exercise mat is optional.

Isometric Calf Raise

Stand with feet shoulder-width apart and arms at sides (for an added challenge, hold a dumbbell in each hand). Engage your abs for stability and roll up onto the balls of your feet, lifting both heels off the floor. Hold for 5 seconds, then return to the starting position. Complete 10 reps.

Farmer’s Walk on Toes

Stand with your feet shoulder-width apart and, holding a dumbbell in each hand, let your arms hang at your sides. Engage your core and keep your chest up and shoulders back. Roll up onto the balls of your feet and take a few small steps forward, then a few small steps back. Continue to walk back and forth for 60 seconds.

Downward Dog With Foot Pedal

Start standing, then bend over to touch the ground. Walk hands out into a high plank position. Spread fingers wide and press palms into ground. Raise hips back into an inverted V position, keeping your legs straight. Bend the right knee slightly as you press into left toes to stretch left calf. Pushing into right toes, straighten right knee to stretch right calf as you bend left knee slightly. Continue to alternately bend and straighten the knees, pedaling the feet for a total of 20 reps per side.

Jump Squat

Stand with feet just wider than hip-width apart, toes pointed slightly out, and clasp hands at chest for balance. Send hips back and bend at knees to lower down as far as possible with chest lifted. You can swing your arms back for momentum. Press through heels back up to explode up, jumping vertically in the air. Land softly and immediately send hips back down into a squat. Complete 20 reps.

Jumping Jack

Stand with your feet together and arms at your sides. Simultaneously swing your arms out to the sides and overhead as you jump your feet wider than hip-width apart. Immediately jump your feet back together, swinging your arms back down to your sides. This is 1 rep. Complete 20 reps, staying on the balls of your feet at all times.

The Return of Racing

In this two-part edition of the Thursday Tempo, I will share a recap of the U.S Olympic Trials and what to watch for in its final few days. I will also share some of the factors I look for before signing up for a new race!

As most of the world reawakens and reconnects following the global pandemic, racing is making its much-anticipated return with the U.S. Olympic Trials in full swing in Eugene, Oregon and a successful Grandma’s Marathon at 50% capacity last weekend in Duluth, Minnesota.

Safety precautions are still being taken for many imminent races and ones later in the fall. The world’s largest 10K race, the Atlanta Journal-Constitution Peachtree Road Race on July 3, is being reframed as “the world’s safest” with a smaller field, rolling start waves, and pre-race screenings or proof of vaccination. As COVID-19 vaccination rates increase and more large-scale events happen safely, it is likely races will continue to return with fewer constraints, at least in the U.S.

1. U.S. Olympic Trials

The trials for Tokyo 2021 resume today after an exciting first weekend with qualifiers for the women’s 10K, men’s 1500M and 5K, and men’s and women’s 200M yet to be determined. For the most part, talented new faces have risen to the challenge against veteran runners and overcome temperatures in the 90s to make their first Olympics. A few highlights with links to watch the races:

Women’s 100M: Sha’Carri Richardson extended her rise to stardom with a comfortable win in both the semi-finals (10.65) and finals (10.87), celebrating with a powerful declaration of victory, emotional post-race interview, and beautiful embrace of her grandmother. She is joined by two other Nike athletes, Javianne Oliver and Teahna Daniels.

Men’s 100M: Trayvon Bromell is now 10 out of 10 in his 100M races this year, winning the trials in 9.80 and headed to Tokyo along with two first-time Olympians Ronnie Baker (9.85) and Fred Kerley (9.86). Bromell was 8th at the 2016 Olympics in Rio when he was 21 years old.

Women’s 400M: Allyson Felix made her 5th Olympic team with a 50.02. In the final 50M homestretch, Felix powered her way from the middle of the pack to finish second through pure grit and determination. She accompanies Quanera Hayes (49.78) and Wadeline Jonathas (50.03). Similar to six-time Olympic medalist Jackie Joyner-Kersee, Felix proved that age is no barrier.

Women’s 5000M: Bowerman Track Club took the top two honors with Elise Cranny (15:27) dropping a 63-second final lap to finish ahead teammate Karissa Schweizer (15:28). Rachel Schneider (15:29) came in third, ahead of fan favorite and first-round winner Abbey Cooper (15:31). Cranny is a vocal advocate for body positivity in women runners and used her experience with Relative Energy Deficiency in Sport (RED-S) and healthy fueling to cross the line.

Men’s 10K: Similar to the Women’s 5K, first and second went to Bowerman Track Club with Woody Kincaid (27:53) outkicking Grant Fisher (27:54) for the win, closely followed by Joe Klecker (27:54). Kincaid demonstrated that having a finishing kick can be the difference, even in a long distance track race like the 10K.

What to watch for

  • Women’s 10K (Saturday 6/26 @ 1PM ET): Several of the top American distance runners such as Sara Hall and Emily Sisson who both DNF’ed at the marathon trials, as well as Ednah Kurgat and Marielle Hall will be vying for a trip to Tokyo. If Cranny and Schweizer toe the line after already qualifying in the 5K, the competition will be fierce.

  • Women’s 200M (Saturday 6/26 @ 10:24PM ET): Can Allyson Felix add one more event to her fifth and final Olympic Games?

  • Men’s 5K (Sunday 6/27 @ 1PM ET): Will 2016 silver medalist Paul Chelimo, who has the fastest time in the field (12:57), upset the Bowerman party?

  • Women’s 800M (Sunday 6/27 @ 7:30PM ET): Texas A&M phenom Athing Mu has the collegiate indoor and outdoor records and will be running her first race as a professional athlete.

  • Men’s 1500M (Sunday 6/27 @ 7:40PM ET): 18-year-old Hobbs Kessler hit the Olympic standard with a 3:34 in May that also shattered the national high school record. Can he contend with reigning gold medalist Matt Centrowitz, whose personal best of 3:30 is a full three seconds faster than anyone else?

  • Men’s 200M (Sunday 6/27 @ 7:52PM ET): Will 23-year-old rising star and world champion Noah Lyles become an Olympian after failing to qualify in the 100M?


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2. Signing Up for Your Next Race

There are over 1,000 marathons in the U.S. each year. My favorite site to discover races is Running in the USA, which claims to be the largest online directory of races and clubs, and I believe them. You can find races by month, type (run, trail run, last person standing, relay, stair climb, etc.), distance, and location broken down by region or state. They even have a feature to find marathons in different states on consecutive days, with the ability to specify distance between cities. I have shamelessly used this “Double Stater” option to plan back-to-back marathons in Indiana and Ohio, Mississippi and Alabama, Iowa and South Dakota, and New Hampshire and Maine.

What I like most about the site is that the race information is updated often with details about the race status in the prior, current, and future years. My top feature request would be to include runners’ reviews and comments about the races as I often cross-check other sites like marathonguide.com before signing up for a race I haven’t heard about.

Here are a few details you should pay attention to before signing up for a race, which can be very helpful for deciding between races, especially newer or smaller races.

  • Aid stations: How often are aid stations and what will be provided at them? I’ve experienced everything from aid stations every mile at the major marathons to aid stations with self-serve gatorade coolers or even fully self-supported races. Aid stations can influence what fuel you carry and what your nutrition plan will be.

  • Bib pickup: Is there bib pickup on race morning or does it have to be the day before, and if so, by when? I have decided against certain races that don’t allow for same-day bib pickup because I couldn’t get there in time, and some races can be very strict about their policy. Same-day bib pickup can have its own issues if there are limited staff and long lines on race morning.

  • Course: Is it point-to-point or out-and-back? How many sharp turns and steep hills? Is the course well-marked? Any safety concerns? My most interesting experiences have ranged from jumping over streams and climbing ladders in trail races to bear warnings, elk crossings, and hail storms.

  • Elevation: Is it flat and fast for a PR? What is the total elevation gain and drop? It is sometimes difficult to find this information on the race website. Reaching out to the race director or searching past results of the race name on Strava can help.

  • Prizes: Are there overall awards and age group awards? What were the winning or top age group times from the prior years? While this may not be relevant for large-scale events for most runners, it can be relevant for everyone in small races. Since I have run many small races across the U.S., my prizes have included a large rock, children’s books, a round-trip ticket on Alaska Airlines, a silver horseshoe, gift certificates to local businesses, plaques, a bottle of whiskey, and cold hard cash.

  • Refund policy: Are there refunds if you can no longer race? Is there a deferral policy? It has been rare for me to not start a race I have signed up for, but it has happened due to illness and injury. Even if a race website is strict about no refunds, reaching out to the race director for a deferral to the following year’s race will often be successful.

  • Registration policy: What are the registration deadlines? Are there discounts for registering early? Is there same-day registration? You can often find discounts to races by searching social media or reaching out to affiliated race organizations. Sometimes race organizers will offer you a free entry if you help market their race!

  • Transportation: Are there subsidized race hotels or other lodging options near the start/finish? Does the race provide transportation options to the start and from the finish? From an experience I had sleeping in my rental car in the town of Marathon, Iowa, I have learned to book accommodations and rental cars soon after signing up for the race, as local options can be limited, non-existent, or egregiously expensive close to race day.

5 Oblique Exercises to Improve Your Posture and Running Efficiency

There’s no secret weapon for staving off fatigue, but incorporating oblique exercises into your strength-training routine will help you maintain proper form and posture for longer—even when you’re dead tired.

Your obliques—the muscles that stretch from your ribs down to your hips—control pelvic rotation. Your running stride depends on a neutral, stable pelvis to allow your legs to fully extend back so they can pull forward into the next stride. Strong obliques enable better form and stability when running, allowing you to conserve energy, run efficiently, and prevent injury.

These 5 oblique exercises below will help you improve your running posture and prevent the excess torso rotation that tends to happen when the mileage is long or the course is challenging.

How to Use This List: Perform each exercise below for the number of reps listed, resting for 30 seconds between exercises. Repeat the full circuit a total of 3 times. An exercise mat is recommended.

Forearm Side Plank Dip

Start on your side with your right forearm on the ground, forming a straight line from head to feet, feet stacked on top of each other. Make sure your right elbow is directly under your shoulder and place left hand on left hip. Engage your core and slowly dip your hips and tap them on the ground. Return to plank and repeat, keeping your hips stacked the entire time. Do as many reps as possible in 30 seconds, then switch sides.

Forearm Plank Hip Rock

Start face-down, then prop yourself up with elbows under shoulders, forearms on the ground, hands in fists. Lift hips off the mat, keeping back straight and abs tight, so your body forms a straight line from head to heels. Engage your core as you rotate your hips to the right and tap your right hip on the ground. Return to plank, rotate hips to the left and tap left hip on the ground. Continue alternating. Complete 10 reps per side.

Cross-Body Mountain Climber

Start in a high plank position, shoulders over wrists, core engaged so your body forms a straight line from shoulders to heels. Engage your glutes and thighs to keep your legs straight. Drive right knee across chest toward left arm, then quickly step it back to plank position. Immediately drive left knee across chest toward right arm, then quickly step it back into plank position. Continue alternating. Complete 10 reps per side.

Russian Twist

Start in a seated position with legs together, knees bent, heels hovering just above the ground. Clasp hands in front of chest. Twist torso to draw hands to right hip, engaging your core to maintain balance on your tailbone and keep your chest lifted. Return to center and repeat on left side. Continue alternating. Complete 10 reps per side.

Bicycle Crunch

Lie face-up and place fingertips behind your ears, elbows out wide. Engage your core to crunch up as you bend right knee up to chest while simultaneously rotating to the right so left elbow comes toward right knee. Return to the starting position and repeat the crunch on the other side with left knee drawing up to right elbow. Continuing alternating. Complete as many reps as possible in 60 seconds.

Never Skip a Beat

It has been just over three months since my last Thursday Tempo to kick off 2021. While work has kept me busier than expected, I continue to coach a few athletes, record audio runs, and lead a weekly outdoor speed and strength workout. Having received my first dose of the vaccine last week, I expect to return to more coaching, training, and racing this summer!

I have always been curious about whether audio stimulation impacts athletic performance. Music has motivated me during hard training runs, and I intentionally match the intensity of music to the intensity of the effort in my treadmill classes to motivate others. According to the Running USA Trends Report, over 60% of runners listen to something while running, with over 80% of those runners listening to music.

When I run, about half the time, I listen to music, podcasts, or audiobooks. The other half of the time, I reconnect with my thoughts. Some days, having someone in your ear is motivating. It’s what helped me complete a three-month running streak that I started on January 1 and hope to extend through at least June.


The Case for Running With Music

In 1997, one of the first studies on the effect of music on athlete performance found that appropriately-selected music reduces perceived exertion and increases output. Since then, additional research has increased our understanding of how music can enhance both training and competition:

  • Reducing Perceived Effort: Music diverts the mind from sensations of fatigue for low and moderate intensity but not for 85+% effort, where fatigue and physiological feedback such as sweat and lactic acid outweigh the impact of music

  • Creating Optimal Mindset: Music activates the sub-cerebellum and amygdala parts of the brain, effectively regulating emotions to serve as a stimulant or sedative depending on the environment

  • Improving Efficiency: Music synchronized to movement provides temporal cues that have the potential to make energy use more efficient, increasing endurance

  • Motor Skill Development: The right music can enhance motor skill acquisition, since music replicates forms of rhythmic movement and its lyrics can reinforce good technique

  • Increased Intrinsic Motivation: Music may help in the perception and attainment of “flow” states

If music has these benefits on running, what type of music should you listen to? Plenty of research suggests to match the rhythm and tempo of your activity type to a song’s beats per minute (BPM). For example:

  • Stretching or Yoga: 90-110 BPM (Rihanna, “What’s My Name,” 100 BPM)

  • Strength Training: 110-130 BPM (Queen, “Under Pressure,” 114 BPM)

  • Low Intensity Running: 120-140 BPM (Black Eyed Peas, “I Gotta Feeling,” 127 BPM)

  • Moderate Intensity Running: 140-160 BPM (Florence and the Machine, “Dog Days are Over,” 150 BPM)

For running, there is mixed research on actively matching your stride rate or cadence to BPM. This is more difficult to do for workouts such as intervals where you do not maintain a steady cadence. There also seems to be a BPM “ceiling” of approximately 140 BPM, above which performance improvement is negligible, analogous to the limited impact music has when you are at 85+% effort.

Music with higher levels of bass increases your sense of power and might be ideal to pump you up before a hard workout, such as Michael Phelps’ pre-race songs of Future’s “Stick Talk” or Lil Wayne’s “I’m Me,” while soulful ballads can serve to calm anxious feelings before a contest, such as Dame Kelly Holmes’ pre-race songs of Alicia Keys' “Fallin” and “If I Ain’t Got You.”

The Case for Running Without Music

The easiest argument for running without music is more awareness of your surroundings, especially if running near traffic or running alone. Several major marathons either ban or strongly discourage the use of headphones to ensure runners can hear announcements and be mindful of other runners.

Beyond safety reasons, running without music allows you to be in more control of your run, from your breathing and perceived exertion to your thoughts and the environment. This hyper-awareness can help you control your pacing and improve your mental fortitude, even though most people hate being left alone with their own thoughts and prefer conversing with a running buddy instead.

The Case for Running Without Music, but With Something Else

For many people, running is when they do their best thinking. There’s evidence that you are more open to new information and more creative while running. Running engages the automatic or subconscious parts of our brain, freeing up and activating the conscious parts. As a result, some argue that listening to podcasts or audiobooks or practicing mindful meditation during runs can be doubly productive, achieving physical fitness as well as mental fitness by priming your mind for more creative thinking.

Whether or not you decide to run with additional audio stimulation is up to you. As described in Why Do You Run?, “Running is your time to find what you are looking for and whatever you need: community, peace and respite, intensity, dreams of lofty goals, freedom of the outdoors, youthfulness, metaphors about hard work and sacrifice.” So before you head out the door, ask yourself, “Why am I running today?” Will a sound in your ear can help achieve your purpose? Run to your own beat.


Running Motivation

The Return to Racing: In-person races are returning slowly but surely, including Japan's Nagoya Women's Marathon on March 14 for almost 5,000 runners with COVID-19 protective measures such as socially-distanced start markers.

As an Asian American, I Cannot Outrun Racism: Jinghuan Liu Tervalon writes about her experiences as a dedicated runner at a time when hate crimes have been increasing against the Asian American Pacific Islanders community and what we can do to support them. Her story in Runner's World follows her Open Letter to Teammates from an Asian American Runner.

All Trails Belong to Mother Earth: I have been learning more about land ownership from Dinee Dorame's running podcast and articles like this about acknowledging the history of trails that receive our energy, time, and space.

Sprinting into 2021

As we enter 2021 tomorrow, not much will change other than a date on the calendar. But the start of a new year can always be an opportunity to reflect and grow. 2020 has taught us to build empathy, resilience, and gratitude while living through a pandemic, confront long-standing issues such as racial inequity and climate change, and adapt and maintain mental, physical, and emotional well-being.

Every year, I share how I did against my goals and what’s in store for the new year. It will come as no surprise that I didn’t achieve many of the goals I set for 2020. In March, when I wrote about how to stay motivated and maintain a fitness routine, I mentioned the importance of adjusting your goals and being kind to yourself and others. This is especially relevant as we continue to face uncertainty and change in 2021. 

Here’s how I did against my 2020 goals:

  • RUN: 6 marathons: 4 new states, Boston #8, and NYC #9 as an Achilles guide; Marathon PR

    • While I didn’t complete any marathon races, I did run the virtual Boston Marathon with unlucky bib number 2020. 

    • I ran 2,710 miles, about 52 miles per week or 7.5 per day, the most I have run since using Strava to track my fitness 7 years ago. Perhaps the lack of multiple races a year, along with better recovery, more strength training, and a greater desire for movement and fresh air helped me run more.

  • RECOVERY: Stretch and/or foam roll after every run

    • I can’t say with certainty I did this after every run, but I came pretty close! In January, I cleared out a small space in our apartment with a yoga mat and foam roller that would stare at me every time I returned from a run.

  • FITNESS: 2x swimming and strength training per week

    • With indoor pools closed for most of the year, I swam only 35 times, about ⅓ of what I did in 2019. On the other hand, staying home and coaching virtual workouts resulted in strength training 3x a week on average, compared to just 1x last year.

  • COACHING: 70+% PRs for athletes I coach; 2 new running programs on Aaptiv

    • Almost all of the athletes I coached in 2020 had goal races that were either cancelled or turned virtual -- exceptions being the Napa Valley marathon on March 1 and Cayuga Trails 50 miler on July 18. For those that did race (in-person or virtual), all earned a shiny PR. 

    • On Aaptiv, I collaborated on a motivation program with fellow coaches and created my own program called “7 Days to Better Running Ways” focused on running streaks.

  • LEARNING: 6 podcasts or 1 book per month

  • SLEEP: No device usage in the bedroom; no alcohol or caffeine within 2+ hours of bedtime; average 7+ hours of sleep per day

    • There might have been a few instances of going to sleep within 2 hours of alcohol or caffeine, but for the most part I improved both the quality and quantity of my sleep, averaging exactly 8 hours per day -- a big increase from just under 7 hours in 2019.

  • MENTAL HEALTH: Meditate 5x per week

    • I tried and kept up a meditation practice using Headspace for all of January, but it went downhill from there. I quickly realized that I prefer other ways, like running or yoga, to achieve a sense of clarity and calmness in my daily routine.

  • SERVICE: 100 hours of volunteering or 1x per week through Achilles and other organizations

    • I enjoyed exploring new ways to give back and have an impact, whether it was organizing the Achilles Virtual Cup for almost 2,000 athletes around the world, coaching numerous free virtual workouts, leading design challenges for NYC’s Summer Youth Employment Program, hosting a few webinars for public educators on using Google Meet, and continuing being a virtual mentor through a couple of programs like iMentor.

What’s in store for 2021?

I don’t expect most races to return until the second half of 2020, and even then, they might look different with additional health and safety restrictions. I’m hopeful I can travel and race a few marathons, with goals of running in new states and even setting a PR. I will experiment with a three-month running streak, something I surprisingly have never done! I intend to continue my goals for recovery, swimming and strength training, learning, sleep, and service, as they have helped me become a better runner and coach and improved many aspects of my well-being. Aside from those, I plan to take my own advice, adjusting my expectations and focusing on fewer goals for 2021.

Be sure to have self-compassion as you look to make any resolutions towards positive change. And you can always set goals later in the year or overachieve by not making any at all! Feel free to respond and share your goals with me so we can keep each other accountable. As always, I’m here to help you achieve them. Happy New Year!


*New Year Special* 

Running is a Gift: Check out this short video and profiles of a few runners including a nurse and educator about what running meant to them in 2020.

21 Running Resolutions for 2021: If you're looking to set running goals in 2021, read through this list of 21 ideas to shift your mindset and improve your fitness in new ways.

Stop Counting Your Running Mileage: While we continue to track and often set goals for running mileage, other factors such as stress, training load, and injury risk are arguably more important metrics to consider.

Thankful

Happy (and safe) American Thanksgiving to all! 

I’m especially grateful for many things this year, including our essential workers, health, having a job, family and friends, the gift of running, and of course, those of you reading this. As this is the 50th post from my Thursday Tempo newsletter, I’d like to express immense gratitude for your support and feedback. Your ideas not only provide me with topics to write about but also keep me motivated and help me grow. I wish all of you good health, happiness, and resilience.


How to stay safe running in the dark

Over the next month, the days will continue to get colder and shorter. I have shared tips about running in the cold and will now share how to stay safe running when it might be dark. Before you get out the door for an early morning or evening run, it’s important to ask yourself questions about your running route and gear as well as your support network. 

For example, “Is my running route well-lit? What clothing and gear am I wearing so I can be seen? If I’m running with headphones, will I be able to hear what’s happening around me?” And finally, “Does someone know where I will be running and when I expect to be back?”

Before you run

  1. Choose a well-lit running route around a more populated area

  2. Wear bright and reflective clothing as well as a blinker or headlamp if running along a poorly lit path

  3. Charge and bring your phone in case of emergency while staying alert for noise

  4. Enable shared location tracking with someone else (e.g. Strava or Google Maps) or ask someone else to join you on your run

  5. Carry identification such as your license or a bracelet (e.g. RoadID)

Running gear

Because I have a darker skin tone, I prefer to run in the morning and around more populated areas. If I do run at night, I wear some combination of bright colored clothing, a reflective bracelet, or a blinker on the back of my shorts to help traffic and others see me. In addition, I generally run in stability running shoes and recommend using more supportive shoes when running at night to minimize the chance of tripping or rolling over something in the dark.

Health and safety

In the current pandemic, it might be tempting to forgo having a face covering when running at night because of less activity outside but you should still carry one in case you can’t practice social distancing. Most importantly, prioritize safety. If you don’t expect to feel safe when going out for a run at night, focus on what you can do to ensure safety, even if that means postponing your run to the daytime, running with someone else, or taking the appropriate measures to feel safe.


*Thanksgiving Special* 

Finding gratitude in running: Na'Tasha Jones, co-founder of RUNGRL says "If I were to try to run one a mile for each thing that deserves my gratitude, it would surely be an ultra marathon."

Why you should go on a gratitude run: No Turkey Trot this year? No problem. Do this solo Thanksgiving run and reflect a little instead.

How turkey trots became a Thanksgiving tradition: Thanksgiving is now the most popular running day in America.

Activism in Sports

With Election Day in the US next week, what role does sports play in politics? I’ve heard people say: “Leave politics out of sports.” This view is usually expressed when those people feel uncomfortable by or disagree with causes advocated by athletes, sports teams, or sports leagues. The fact is that athletes too have the fundamental right of freedom of expression.

The history of activism in sports dates back to the beginning of time and has been pivotal in helping sports become more diverse, equitable, and inclusive. Below are three articles that focus on this history and how it has helped sports for the better.

The long, defiant history of sports protests: How athletes from Kathrine Switzer and Toni Smith to Jackie Robinson and LeBron James have used their platform to spotlight issues such as foreign policy, gender equality, and racial justice and chosen ceremonial moments to take a stand.

The origin of the Black Power fist: During the 1968 Olympics 200-meter track medal ceremony in Mexico City, two African-American athletes Tommie Smith and John Carlos, who had won gold and bronze respectively, kept their hands raised until the anthem had finished. Read about what happened afterwards.


A new standard for sports activism: Go back to July 2016 to find out why WNBA athletes risked professional and financial backlash to make their statement, including Maya Moore who took a hiatus from the sport at her peak to free someone wrongfully convicted.

Don't Cramp My Run

Most runners have likely experienced a muscle cramp during a run or race, causing them to slow down or even come to a full stop. Cramps are complex, sudden, and involuntary contractions in one or more of your muscles, often in runners' abdominals and calves.  In your training and before you run, there are several factors to consider to help prevent these feelings of mild to severe pain.

Underlying muscle damage: When your muscles are fatigued or overused, you are more likely to experience cramps. Make sure you properly warm up before running and incorporate adequate lower body strength training to help prevent muscle damage. In addition, get enough sleep to allow your muscles time to recover. These practices with limit muscle overuse and fatigue. A recent study in the Journal of Strength & Conditioning found that runners who suffered from cramps displayed significantly higher concentrations of muscle damage biomarkers.

Electrolyte depletion: Dehydration or low levels of electrolytes such as potassium, calcium, magnesium and sodium can contribute to leg cramps, most often felt by your quadricep and calf muscles tightening up during a run. Fluids with electrolytes keep your muscle cells hydrated and less prone to involuntary spasms. Have a nutrition plan before, during, and after your runs. Be sure to have adequate electrolytes especially during longer runs and when you expect to sweat more.

Irregular breathing or eating: Runners who end up cramping often start their run more quickly than what they are used to, a sign they are overestimating what their muscles can tolerate. In addition, if you're not used to it, eating right before or during a run can trigger stomach cramps. Control your eating, breathing, and pacing. In particular, abdominal cramps or “side stitches’ can be prevented by finding a regular breathing rhythm. When you feel a stitch while running, inhale and tighten your abs on the side of the stitch for a few seconds and then exhale and relax. Repeat this 5 times to make your stitch disappear.

Medication side effects: One of the best predictors of cramping is whether you’ve cramped in the past, so be aware of any side effects of existing or new medications you are taking, especially ones that may limit blood supply necessary for higher-intensity exercise like running. Respect your underlying conditions which may put you at a higher risk of muscle cramps. And be sure to talk to a doctor if cramps persist with a high degree of pain.

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To Race or Not to Race?

It’s been a bit longer than normal since my last post (about running streaks), though I still try to send a Thursday Tempo newsletter at least once a month with a post about running and any insightful news and research. I have to admit that on several occasions since August, other topics have been weighing on my mind, from continued racial injustice and the West coast wildfires to the passings of Chadwick Boseman and Ruth Bader Ginsburg. In these moments, running has been helpful to both reflect and disconnect, but the act of writing about running has sometimes felt insignificant.

My thoughts on this month’s topic -- to race or not to race -- are similar. On the one hand, racing is a way to test and expand your physical limits. Racing, whether for time, distance, a cause, or community, will result in an accomplishment to celebrate and likely inspire further challenges. On the other hand, racing requires more deliberate training, and if you do have a time or distance goal, that means speedwork and longer runs in an unprecedented and difficult environment. And with COVID-19, most large and small races have been cancelled or turned virtual.


The current state

For athletes I coach, I put together a list in early August of about 25 marathon and half marathon in-person races on the East coast (from South Carolina up to Maine) that had yet to be cancelled or converted to virtual races. About 20 of these proactively indicated they were monitoring COVID-19 with plans for the races still to take place, from a 50-person race in Massachusetts to a 1,000-person race in Virginia. I thought 10 of these 20 could happen, based on location, race size, safety precautions, and local approvals.

As of now, only 4 of the 25 can still happen. And those 4 are an October race in Rockaway Park, New York, a November trail race in Virginia (<100 runners), a November race in Pennsylvania (<150), and a December race in Maine (<200). Even with what seems like adequate safety precautions -- capped participation, staggered starts, no spectators, self-serve aid stations, PPE for staff and more -- in-person races continue to be on pause. The races that have happened across the US were in more remote areas like Provo, Utah (half marathon) and Ithaca, New York (50k) or organized through track clubs.

A few upcoming in-person races could help shape what racing looks like in this current state. New York Road Runners is hosting the “Return to Racing Pilot 4 Mile” this Sunday with many health and safety protocols, including pre-race temperature checks and questionnaires, staggered starts, and masks required at all times. While the New York City Marathon will be entirely virtual this November, the London Marathon on October 4th is allowing elites to race in a “biosphere environment” on a closed loop course and all others to run virtually anytime on the same day.
 

Tips for virtual racing

I ran a few virtual races over the summer to support different causes and most recently ran the virtual Boston Marathon, as I was registered to run it in person back in April. Even without a time goal, running a virtual marathon was...hard! There were many moments where I was tempted to stop and accept a 14 mile, 18 mile, or 22 mile “long run” as my accomplishment for the day. Instead, I managed my expectations in these moments, embraced the uncertainty of the challenge, and still made sure to celebrate finishing. Here are a few virtual racing tips from my experience:

  • Plan a course that minimizes stops, allows for social distancing, and is as flat or hilly as you prefer

  • Create a DIY aid station that you can loop back to with hydration, energy gels, a towel, and a post-race treat

  • Find a friend to pace or cheer for you

  • Run at a time that is most optimal for you, accounting for nutrition, rest, and weather

  • Consider running for a cause meaningful to you and be kind to yourself

Whether you decide to race or not to race, be safe and keep on running!

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Running Streaks

If you’ve never heard of a running streak before, you might be pleased to hear it has nothing to do with taking off your clothes. Or maybe you’re very disappointed! A running streak simply means running on consecutive days, for a set period of time, without fail. 

I’ve never been a streaker myself, so when Aaptiv recently asked me to record a 7 Day Starter Streak program with 7 audio-guided runs, I questioned whether I was the right coach for the job. Don’t get me wrong; I run a lot, sometimes twice a day. I find that every couple of weeks, my mind craves change from routine and my body begs forgiveness from impact. Instead of running, I’ll go for an easy bike ride, swim, or (gasp!) take a complete rest day. In recent years, I have been taking two or more weeks completely off from running to let my body recover from cumulative cycles of training and racing, practicing the “Less is More” effect.

Ground Rules

The ground rules for streaks usually involve running at least 1 mile or 15 minutes within each calendar day. Running may occur outside or on a treadmill. 

Some runners keep their streaks for years and decades. In fact, the United States Running Streak Association (USRSA) was established in 2000 with the motto of “Through weather, injury, illness, and life events, we run everyday.” There are over 2,300 active running streaks registered with USRSA with the longest being 51 years. There is even an active streak by an 8-year-old who started when she was 4!

Benefits

Streaks with a minimum distance or time requirement can offer multiple benefits. Physically, you will burn calories and help your metabolism work more efficiently. And mentally, you will not only instill discipline and perseverance but also create time for yourself each day to zone out or work through anything on your mind.

In addition, streaks can be their own reward. A streak fosters both intrinsic and extrinsic motivation that keeps it going. At first, a streak requires commitment. You decide on a period of time and ground rules. Soon enough, your commitment turns into a daily practice. If you can streak for one week, and then one month, you convince yourself you’re capable of more than you think. Practice then turns into a power of habit. Runners who streak successfully will often take a similar approach to form positive habits in health, education, and the workplace.

Should You Streak?

There can be two ways to think about a run: “I have to run” and “I want to run.” Running should never be something you have to do. Because if you feel that way, you might be taking it too seriously. Have fun with a streak! You can streak for a cause or with a different purpose or accountability partner each day. Running, and run streaking, should be something you want to do. If you need extra motivation, you can try my 7 Day Starter Streak after Labor Day.

5 Tips to Maintain a Running Streak

  1. Set a goal: Make sure the challenge motivates you to reap the reward. Start small as you can always extend your streak.

  2. Prioritize: Fit your runs around more important commitments, rather than the other way around.

  3. Build in recovery: Stretch and foam roll. Incorporate days where you run only the bare minimum. You can follow a hard morning run with a slow jog the next evening. 

  4. Mix it up: To prevent monotony, vary your routes, distances, and speeds. Invite others to keep you accountable or give you company.

  5. Log your runs: Whether it’s an old school logbook or app like Strava, track your progress. Logging can help you set intentions or practice gratitude.


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Seen on My Run

Below is a collection of beautiful and powerful artwork I’ve seen on my runs in NYC over the last month.

As Toni Morrison said: "In times of dread, artists must never choose to remain silent. This is precisely the time when artists go to work. There is no time for despair, no place for self-pity, no need for silence, no room for fear."

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The Power of Positive Thinking

Earlier this year, I had the opportunity to join a discussion with Deena Kastor who holds the American women's record in the marathon (2:19:36). Deena is an eight-time national champion in cross-country, two-time World Marathon Major winner (Chicago and London), and Olympic medalist in the marathon. She is the author of the book Let Your Mind Run which describes how positive thinking and mental habits made her a champion. Here are three takeaways I had from our discussion and her book that I hope will be useful to you too.
 

1. Find a thought that serves you better

If you find yourself becoming negative before or during a run, find a thought that serves you better:

  • Focus on a recent accomplishment or small win.

  • If you’re running outside, appreciate the nature around you. If you’re running inside, appreciate the lack of a headwind or sudden thunderstorm!

  • Fast forward to how much better you will feel after a run and what you might do to reward yourself.

If you keep coming back to a negative thought, shift your mindset. Replace negativity with positivity:

  • The fatigue you may be feeling throughout your body is a sign of progress, not weakness.

  • The heat is better than three days ago and certainly better than running in the desert.

  • The ache in your glutes means you are building strength where you need it. The sluggishness in your stride is less sluggish than sitting on the couch.

2. There is no one size fits all approach to positive thinking

Positive thinking is not a one size fits all approach. It may take you a few tries. On some runs, you might be able to hang on to a single positive thought to carry you through. On others, you will need to cycle through several.

If nothing works, Deena suggests coming back to your running form. Focusing on your form can help pull yourself out of the physical effort you are feeling. Pump your arms and watch your elbows push back faster. Let strength flow through the rest of your body. If focusing on your arms doesn’t work, focus on the rhythm of your feet. Feel yourself springing off the ground, creating energy and movement with each step. And if everything in your body still hurts, focus on your breathing. Take deeper breaths to turn your run into your meditation.

Negative thinking can weigh down your running while positive thinking creates lightness in your stride. Your thoughts are linked to your neuromuscular system, and chances are you have experienced this as a runner. When you’re in a state of positive flow, you have more confidence and can keep pushing. 

3. If you can’t focus on something positive, focus on gratitude!

Draw on the things that you have been grateful for in the moments when you need them the most. Be grateful for the time to yourself. Be grateful for all those you care about and all those who help keep you accountable - family, friends, coaches, pets. Be grateful for your body being able to simply move forward and run. Deena believes three positive thoughts are needed to offset one negative thought. This is one of the reasons why she keeps a daily gratitude journal.

And when you hit a wall during a run, trying incorporating a “gratitude mile.” Spend the mile dwelling on what you are grateful for - everything from your support network and your surroundings to your body and even your shoes. By the time the mile ends, see if the wall has lifted and run on!

I’ll end this edition with 3 things I’m grateful for today.

Seeing a friend for the first time in four months.
Home-cooked meals by my wife and Mom.
Having readers who make it all the way to the end!

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For Racial Equity

While this is perhaps not the best outlet for me to go into the inequity of systemic racism or the senseless violence directed at the Black community in the US, my heart has been hurting the past few weeks. I’ve felt anger, disappointment, and sadness affecting my runs and daily life. I am reflecting on my privilege and what I can do to help create a more equitable and inclusive running community.

I am listening to those who feel oppressed and educating myself on the history, laws, and policies that have perpetuated racial inequality and wealth gaps from slavery through today. As an ally, I know I’m not going to always get it right. And talking about race is a touchy subject that many people will dance around. I’m determined to be vulnerable and acknowledge my own gaps - even the disproportionately low percentage of Black athletes I coach or who receive this newsletter - to bring about change.

I am encouraged by the overwhelming public support for equality and justice that has already resulted in incremental change. I am motivated by the Black runners, friends, and coworkers I am listening to and had recent discussions with to continue action and turn this moment into a movement for widespread, lasting change. I will hold myself to not only step up and shout but also carry out simple daily acts that no one may ever see. 

So for this week’s newsletter, I am sharing the powerful stories below that are a small part of my journey to examine my own privilege, sit with discomfort, and do the work to help ensure racial equity.
 


Marielle Hall: Racing to Stay Alive
Hall is a female long-distance US runner who competed in the 10K at the 2016 Olympics.

“If we want our running community to be a force for change, and not a reflection of the biases that our nation endures, we have to be willing to consistently have a sustained conversation that will effect change and is capable of asking questions without immediate answers or solutions.”

 

Kamilah Journét: Your Black Teammate
Journét is a marketing manager at Patagonia and avid runner.

“I was 14 when someone yelled ‘Run n!gger, run’ when I ran by with my teammates. They remained silent as we continued down the road. I was 16 when my Dad approached our school bus with my forgotten lunch and my teammates screamed as he tapped on the door. ‘That’s my Dad,’ I replied. I was 18 when I was told repeatedly that I wasn’t ‘really’ Black by my college teammates...I was 27 when a young woman approached me after yoga and petted my arm because she wanted to know what my skin felt like. Is this progress?”

 

Meb Keflezighi: Being Black in America

Keflezighi is an Olympic medalist and winner of the Boston and New York City marathons.

“But when you’re running, you’re just a random person. You’re not the famous football or basketball player. You’re just the skinny old distance runner. Fortunately, or unfortunately, I lived both lives. There’s subtle racism. I used to fly first class and always tried to wear a collared shirt or whatever to look presentable. But sometimes I liked to wear a beanie, because I get cold. And you go onto the flight and you’ll be putting up your carry-on bag above the seat and somebody will say, “Excuse me—that’s for first class.” And I’m like, “Well, okay. Let me show you my ticket.” 

 

Rashawn Ray: The killing of Ahmaud Arbery highlights the danger of jogging while black
Ray is a sociologist and public health scholar who has 
studied how race and neighborhood inform where people engage in physical activity.
“Black men I interviewed [in 2017] who had jogged in white neighborhoods where they lived reported incidents of the police being called on them, neighbors scurrying to the other side of the street as they approached, receiving disgruntled looks and seeing the shutting of screen doors as they passed.”

 

Rozalynn Frazier: How to Be an Ally to the Black Running Community
Frazier is an award-winning content creator and marathoner.

“Any ally works to support and enrich your running journey with a basic understanding of your belonging to the larger running community. In a way the metaphor is right there -- we’re all equal as humans and in running we all have to do our own work of putting one foot in front of the other. But an ally recognizes that not everyone is beginning in the same starting point, so to speak, and there are things we can all do to make our community more inviting, less exclusionary, less intimidating.”

 

Melanie Eversley: Running community among Black Americans (2014)
Eversley is an award-winning journalist and marathoner.
“The Atlanta-based Black Girls RUN! came about after a lunch before the Publix Georgia Marathon & Half Marathon in 2011. Toni Carey and Ashley Hicks, former sorority sisters, wanted to connect with other black women runners. They felt unwelcomed by existing running clubs. ‘No one spoke to us; no one greeted us,’ says Carey, 31. BGR started with 30 Facebook/running groups across the country. Today, it has 70 groups and a yearly conference, Carey said.”

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Run Safe. Save Lives.

As the weather warms up and the world begins to slowly reopen without a COVID-19 vaccine, it is all the more important to run safe. There has been confusion over whether runners should run with a mask and how much runners should distance themselves from others. I will share some research on both topics as well as five practical steps that runners should consider!

Running With a Mask
While the CDC recommends wearing a mask when out in public places, it has yet to address outdoor exercise. To my knowledge, there have not been any large-scale studies on transmission likelihood between people who are walking or running. But the consensus seems to be that runners should cover their faces when they exercise outside, especially when they expect to be near other people. 

Several studies (123) show that masks reduce exposure to infection with varying degrees of effectiveness depending on type. Buffs are perhaps the most comfortable to cover the nose and mouth as they are breathable, sweat-wicking, and lightweight. But their synthetic material has a low filtration rate and does retain germs longer than cotton blend, tightly-woven fabrics or surgical masks. Find a balance between infection control and comfort -- something is better than nothing.

For those who have trouble breathing, running with a mask could exacerbate a medical condition if you can’t breathe as freely during movement. It’s okay to slow down and focus on breathing slowly and deeply from your belly. 

Remember: masks alone aren’t enough and can give runners a false sense of security that it’s okay to run near others. Good hygiene and distancing should remain the first course of action.

Social Distancing When Running
A fluid dynamics study that was shared widely among the running community last month recommends keeping a distance of more than 13 feet and avoiding running directly behind or in the “slipstream” of another runner. The findings make intuitive sense: when you’re breathing hard and moving fast, more droplets could linger in the air over a longer distance. 

This study focused on computerized simulations not accounting for outdoor effects such as sunlight, humidity, and wind, or epidemiological effects such as viral load—the amount of virus in your blood—necessary for infection. Another popular post by an immunologist suggests there is generally not enough time to achieve the infectious viral load when you are outside and 6 feet apart.

Virologists agree that the more often or longer you’re exposed, the greater your risk. This is why group running is currently not safe; you’re moving in a slipstream of others’ breaths for miles at a time. A solo runner passing someone who is infected can theoretically get sick from a single breath, but experts say the probability is low.

Runners’ “Do the Five”

  1. Wear a mask or nose/mouth covering in public. Face coverings show you’re doing your part -- something is better than nothing.

  2. Keep a distance of more than 6 feet from others. Social distancing is a proven way to prevent virus transmission. 

  3. Wash your hands before and after you run. Clean your hands with soap and water for 20 seconds or use a sanitizer with at least 60% alcohol.

  4. Carry your own hydration and fuel. Outdoor fountains may be off or not a safe option, so BYO water and electrolytes.

  5. Avoid running outside when sick. Don’t run when you are more likely to cough or sneeze, spread viral particles, and infect others.

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Mental Fitness

By now it’s likely that the global pandemic has touched each of us personally in some way, whether we are facing illness, personal loss, or another kind of hardship. It has also tested our mental fortitude -- our ability to persevere in times of adversity. 

I have been watching highlights and re-reading stories about some of the greatest athletic performances, perhaps as a reminder about the importance of our own mental strength in times like these. I wanted to share four lessons to help you cultivate the mental fitness to overcome challenges -- in running and in life.

The “Brace Yourself” Effect

Jenny Barringer was the heavy favorite heading into the 2009 NCAA Cross Country Championship. She had won several pre-nationals races including the Big 12 Championships, setting course records along the way. It wasn’t a matter of if she was going to win, but by how much. When it came time to race, Barringer felt strong and relaxed, as she had all season. She expected to win easily and was focused on breaking Sally Kipyego’s course record. But midway through the race, a sudden wave of dizziness came over her that lasted long enough for her to lose the lead and eventually the race, despite making a complete recovery several minutes later.

In endurance races, runners pace themselves largely by feel or perceived effort. Feedback in the form of GPS splits, mile markers, and other racers can influence pacing, but it’s our internal sense from moment to moment that tells us to speed up, hold steady, slow down, or stop. Training and experience helps us anticipate how we should feel at various points of a race. When Barringer reflected back on the championship race, there was no physical injury, ache, or pain that caused her to stumble. She experienced an unexpected momentary feeling of extreme discomfort that made her slow down.

The attitude of acceptance towards impending discomfort is often referred to as bracing yourself. Expecting the worst creates a favorable contrast between expectations and reality. The more discomfort you expect as a runner, the more pain you can tolerate, and the faster you can go. Bracing yourself can be an effective way to prepare mentally for a competition. Over the course of the next two years, Jenny Barringer (Simpson) became better at anticipating setbacks, expected to run harder than ever, and faced the fight of her life to become a world champion in 2011 and Olympic medalist in 2016.

The Brace Yourself Effect: Jenny Barringer Simpson's surprise win in the 2011 1500-meter World Championship.

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The “Less is More” Effect

Athletes tend to equate hard work with improvement. A little more hard work produces a personal best. If you fall short of a goal, work harder. If you begin to stagnate in training as a result of working too hard, work even harder. However, there is a limit to how much hard work an athlete can benefit from. Hard work, which breeds success, can make us greedy and result in overtraining. When we overtrain, we ignore how we feel and are more likely to experience fatigue, burnout, and injury.

Bernard Lagat is a great example of a runner who has achieved prolonged success through moderation in training and a lot of self-trust. A five-time Olympian, 13-time medalist in the Olympics and World Championships, and 2:12 marathoner at age 45, Lagat chose to emigrate from Kenya and attend Washington State University, where he was coached by James Li, who shares the philosophy of doing the least amount of work necessary to win. Unlike most Kenyan runners he grew up with and American elites, Lagat ran once a day with modest 60-70 weekly mileage and took a five-week break from training every fall.

Research has shown that certain personality traits are more common in athletes who allow themselves to overtrain: compulsiveness and perfectionism. Both of these traits have elements that can have a positive influence on performance, like the determination to succeed. But lacking the ability to adapt, these overzealous athletes feel they are never good enough and are prone to overtrain. Lagat was able to shape his training based on rational internal observation and attributes his success to self-trust as much as balanced training.

The Less is More Effect: At 41 years old, Bernard Lagat wins the 5000-meter final at the Olympic Trials.

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The “Workaround” Effect

When your body loses or lacks the ability to achieve a desired level of performance, your brain can respond by seeking out new ways to get to a higher level of performance. This can be known as the “workaround effect.” It’s a phenomenon often seen in athletes with disabilities who develop a higher self-esteem and superior focus to succeed. It’s also common in athletes who have a size disadvantage in their respective sports.

Most elite marathoners have smaller body frames (5’6” for men and 5’3” for women) to exert force and dissipate heat more efficiently. Paula Radcliffe, former marathon world record holder and three-time winner of both the London and New York marathons, is 5’8” and often critiqued for her imperfect running form that consists of head bobbing and arms flailing. Upon closer analysis, she employs these tactics to compensate for height and improve running economy. Radcliffe’s head movement helps with controlled breathing and faster turnover. Her wide arm carriage helps with balance, creating an incredibly efficient stride with feet landing directly underneath under hips.

In contrast to running, swimming is a sport that rewards being tall to generate longer and more powerful strokes. Katie Ledecky is the current world record holder in the women’s swimming 400-, 800-, and 1500-meter freestyle events. Ledecky is 6’0” tall, eight inches above the average female American and on par with other Olympians. Janet Evans, who won eight Olympic and world championship gold medals and broke seven world records, wears size 6 shoes and is only 5’5” tall. She developed a unique and efficient freestyle stroke characterized by a very high turnover rate and straight-arm recovery to make up for physical inferiority and prove many wrong.

The Workaround Effect: The final 2 minutes of Paula Radcliffe's world record performance at the 2003 London Marathon.

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The “Group” Effect

In the last 20 World Cross Country Championships, the US national team won a medal in the World Cross Country Championships only twice for the men’s team (2001, 2013) and five times for the women’s team (2000, 2002, 2003, 2010, 2011), while Kenya medaled every year. Research has shown that the dominance of Kenyans in distance running is due to cultural, environmental, and psychological factors rather than genetic or physiological makeup. Kenya’s passionate and widespread participation in running, coupled with the motivation to succeed for the purpose of economic and social advancement, can be characterized by the group effect.

Social dynamics are a less obvious but important factor than can impact our performance. Behavioral studies illustrate how athletes competing in synchronization with others outperform those competing solo. When people work together, their brains release greater amounts of mood-lifting or discomfort-suppressing endorphins. As a result, the group effect can help lower an individual’s perceived effort, either at the micro level with teammates or at the macro level with a vibrant national culture comprising many groups of motivated athletes and elite performers.

The silver medal performance of the US men’s 2013 Cross Country championship team is often attributed to the group effect. After the 2000 Olympics, when no American finished higher than sixth place in a distance greater than 400 meters, post-collegiate running clubs formed and produced elite runners from Deena Kastor and Shalane Flanagan to Meb Keflezighi and Galen Rupp. At the 2013 World Outdoor Track and Field Championships, Americans won four medals to Kenya’s three in the men’s and women’s 800 and 1500 meters. And at the Cross Country Championships, Ben True, Chris Derrick, Ryan Vail, and Bobby Mack used cues from their coach on team positioning as they progressed from fifth place and pushed each other in pairs to beat Kenya for second place.

These lessons are just a few of the ways that mental fitness can allow you to overcome physical limitations. In summary:

  • Brace for the worse to race your best. Hope alone can be a poor coping skill; instead, expect your next race to be your hardest yet.

  • Run smarter, not harder. Base your decision of whether to work harder or back off on how you feel, rather than on what others are doing or a fear of failure.

  • Your body is a runner’s body. Don’t listen to anyone who says that you have the “wrong body” for your sport.

  • Find motivation from teammates and community. Consider joining a (virtual) running group or immersing yourself in the culture to soak up inspiration.

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