How I Fell in Love With Running

For those of you who know me, you know that I am a runner.  I plan my life around races.  Seriously.  I have a second job to help pay for running gear and races.  (Did you know that half marathons are around $100?? It's nuts.)  However, I didn't know I loved running so much until I actually did it, 9 years ago.

I was living in Phoenix, Arizona, with my parents after not finding a job after graduate school.  Summers in Arizona are scorching hot, so I honestly don't know why I thought this was a good time to start.  But looking back on it, if you are going to do anything that's hard, you might as well do it when it's REALLY hard.  Like in the Arizona summer heat.  I found myself tired of looking at a computer screen applying for jobs, tired of being stuck inside in the air conditioning, so it really was a Forrest Gump moment for me.  I just felt like running!

I bought new tennis shoes (not even RUNNING shoes!) and a new sports bra.  I loaded some songs on my click wheel iPod, and I told myself I would make it to the light post around the block and back.  I did it, and it was HARD, but I did it.  The next day, I told myself I would make it to the light poll two blocks away.  Every day I pushed myself a little bit further.  I did walk, don't get me wrong, but I covered the distance I set out to do every night.

Almost immediately I could feel a difference in my lungs and overall sleep.  I fell asleep faster, felt like my lungs were clearer, and with a new goal to hit every day, I was motivated to do more.

I didn't have a GPS watch, so I used MapMyRun.com to map out a route with a specific distance around our neighborhood.  Pretty soon I was covering a 2.5 mile distance every night and it felt awesome!

I ran my first 5k in October of 2009 after only a few months of running and it wasn't timed, which was for the best!  I felt so awesome being able to cover that distance.  I'm competitive by nature, so I continued to challenge myself to go further and faster.

I'm not going to sugar coat it: running hurts.  Even for someone who is in shape, it hurts.  But those are the runs that make you better.  Learning to push past the minor pain and discomfort makes you a better runner, and makes your body better.

Running isn't everyone's cup of tea, but even if you cover a couple of miles a day you will notice a difference in your overall health.  And who knows; maybe you will find something that gives you your "You time", something you will make time to do just for you.  Because you deserve it!

Cheers!
Kasey

Tips for Running with Your Dog

Let's face it: dogs are the best!  If you are a runner, they can be your best running buddy.  I got our dog, Daisy, with the idea that I would train her to be my running buddy and she really is the best there is!  It didn't start that way, however.  You do need some time, patience, and helpful gear to train your dog to run with you.  You won't regret it!

Tips for Running With Your Dog

1. Start off SLOW! When we got Daisy, she was a tiny little 6lb baby, so we definitely started from the beginning. Our mailbox is a community box two blocks away so I would take her there and back to get her used to the leash.  (We never check our mail that much, lol!)  As she grew, we took her out for longer walks, always in the same route so she gets used to smells.  Our neighborhood makes a perfect mile loop so that worked out great for training her.  Soon, all of my neighbors knew me because they would stop to pet her!  There are several studies that say to wait at least a year before you run with your little pup because they are like human infants whose bones are not fused together just yet. They need to grow into their skeleton, and running can cause injuries. (Links to reference articles are below).  So, when she turned 1, we finally went out for a run.  By that point, she was wearing the harness pictured because she was pulling too much on her collar around her neck, and the harness offers more control from me. When you start running, go shorter distances, just like you would for yourself.  Remember when you started; each time increase your distance with your dog.  I've gone 8 miles with Daisy and she loved it!

2. Get the right gear.  As mentioned before, harnesses are better for running.  They don't pull at their neck and offer more control.  I purchased this one at Petsmart because it matches her collar and leash, but you can find one that works best for you.  I also purchased a doggie bag holder from Amazon that has velcro that attaches to the back of her harness.  Gotta pick up after your doggie!  (And let me tell you-- running is a catalyst for poop!)  After about 6 months of training her on the same routes, I purchased a hands-free leash that clips around my stomach.  I was nervous about this at first, but she is a champ on this thing!  She runs in front of me so I can see her and make sure she is ok, and if we need to turn, I just pull the leash like reigns on a horse.  It's awesome to have hands free while running with her.  When we run in the summer evenings, I purchased little lights that clip on the front of her harness from Amazon. (Really, Amazon is just the best!)  They come in a 6 pack of different colors.  I have the green one on her harness and it's lasted for two years now.  They have different types of blinking modes, as well.  I just wish she had saddle bags to hold the filled poop bags when we are not near a trash can.  Running with a bag of poop is a bit awkward...

3. Be aware of your running environment.  I live in the south where it gets extremely hot in the summer, so I need to make sure my dog is ok while we run in the heat.  I always carry water in a Nathan's water bottle and let her drink from it every mile and a half or so.  She has the tendency to slow down and lick me when she's thirsty, too!  Be careful of the heat on the pavement in the summer.  You may not feel in through your shoes, but the dog can feel it on their pads.  Touch the pavement before you head out.  Would you run barefoot on it?  If not, then don't take your dog on it.  I have seen little booties you can put on your dog's feet to protect them (good for rocky trail running, too) but honestly, I don't think Daisy would let me put those on her!  It breaks my heart when I see someone out with their dog at 4pm when it's 100+ degrees outside.  Poor doggie!  On that note, you also need to watch for broken glass or anything on the road or trail that could hurt your dog's feet.  I see broken glass a lot (so sad!) so I steer her away from it as much as I can.  I'm always looking at the sidewalk ahead of us to make sure it's clear for her (and me!).

4. Have fun!!  Sometimes I can get caught up in making sure I complete certain training workouts, but they don't always happen.  A lot of the times, I get out there because I know she wants to.  Daisy knows where my running clothes are and gets excited, and it's the best thing!  

There are so many benefits to running with your dog.  You both bond on these outings, you both get healthier, and your dog could make you a faster runner!  I know that she has increased my relaxed pace over a minute per mile faster since we started running together.  The vet comments on her body weight and composition when we take her in for a check up.  We're better together!

I hope these tips were helpful for you so you can take your dog out on your next run and find a new running buddy!

Cheers!

Kasey

References and Links:

Running With Your Dog: 17 Dos & Don'ts

How to Train Your Dog to Run With You

Tuff Mutt Hands Free Leash- Amazon

Tuff Mutt Poop Bag for Leash- Amazon

Clip On Lights for Dog and Cat Collars- Amazon

Global Running Day: My Favorite Running Gear

It's Global Running Day! (and it's 102 degrees...) I thought I'd share my favorite running gear today. When I started running in 2009, all I thought you needed was a good pair of shoes and some headphones. After almost 10 years, I’ve acquired the need for gear on the run.

1. Brooks Ghost. My first pair of shoes that I bought when I started running came from Kohl’s and were ok for the short distance and time I was covering at the time. When I realized I wanted to run more, my friend suggested I check out Brooks running for shoes. I went to a running store and they fit me with Adrenaline. I loved those shoes! They carried me through my first 10k and half marathon. When I realized you need to replace your shoes more often than I thought, I tried Brooks Ghost. I’m hooked! I wait very impatiently for them to go on sale at the beginning of every summer. Good running shoes are important; they can prevent injury and keep your posture and form strong. If you cover long distances, getting the right shoes is imperative.


2. Spotify. When I first started running, I created a playlist in iTunes and imported it to my click wheel iPod and I ran with it in hand with headphones attached. Now, I use Spotify to create a running playlist that I can download on my phone to save data from streaming. I also strap my phone to my arm so I can have a free hand. As a woman, I will never run without my phone. But that’s another blog entry.

3. Garmin Forerunner 230. I am obsessed with data. I loved the Nike Running app when I first started running and loved seeing my pace, elevation, etc. However, I didn’t want to use phone battery and data to track runs, so I got a new Garmin watch. In 2010, my parents got me a Garmin and I can’t remember the model, but you needed to add a foot pod to your shoe and then plug it into a computer. The screen and function was so archaic that I just stopped using it when I downloaded the Nike app. Technology has changed in leaps and bounds. I love the look of this watch and the functions are much easier to control. I love that I can download different faces, track steps, see weather, see my calendar, as well as emails and texts. The coolest feature is you can download speed workouts and it will tell you when to speed up and slow down. This is super helpf

ul when in training. The data in the app is more extensive than Nike and connects to MyFitnessPal to track calories. It also tracks your sleep and steps. The only drawback is that it doesn’t track swimming. You can also get the model that tracks heart rate (Forerunner 235).

4. Hippie Runner headbands. My sister-in-law bought me my first handband and I was so happy that it stayed on my head after a run that I bought 5 more! My head is shaped weird; headbands tend to ride up and off, but not these! They come in all kinds of patterns and colors with different slogans, too.

They recently added a bunch of new designs that I have yet to get my hands on but I can’t wait to order some for the summer.


5. Old Navy running capris. If you haven’t tried any of the athletic gear from Old Navy then you are missing out! I find it’s good quality stuff for half the price of most big name running brands. I’ve had a pair of their running capris for several years and they are still going strong! (Girls with thighs, you know this is a big deal!)

I only buy my running capris from Old Navy; most places have cute ones but they are totally see-through when you stretch them over your butt. How embarrassing! Old Navy also makes cute tops and durable socks.


6. Brooks sports bras. I am well-endowed when it comes to busts, so I bought two of the Juno bras two years ago and was hooked! I loved how this bra fit from the start. However, I bought two of the newest Juno model and I’m not that impressed. The band is a lot wider and I need to use the last hook, which means I don’t have room to wear them out. The band also rolls up, which is really annoying. Good sports bras are hard to come by and are rarely affordable. If you have a favorite, leave it in the comments!


7. Nuun hydration tablets. I'm a vegetarian and not a fan of sugar so these tablets are perfect for making sure I have electrolytes after long runs, or summer running. I go through a lot of them in the Texas summer months. Sometimes I'll add one to my water even if I'm not working out that day! My favorite flavor is Strawberry Lemonade.


And of course, I have to have sunscreen before those summer runs, as well as an old visor and some sunglasses. I hear Goodr makes excellent sunglasses for running, but I have yet to try them. Maybe I will buy a pair as the summer goes on.


I can't wait until the sun goes down so I can head out the door with my dog, Daisy, for our #GlobalRunningDay run!


Cheers!


Kasey