Running While Pregnant: The Last Four Tips

Here are your last 4 pregnant running pointers, for a grand total of 10. Your first 6 tips can be found here and here.

7) Snacks. I'm not even kidding, if whether it's half a mile or 5 miles, when you're running pregnant, you have to bring a snack along for the ride. We're not talking a turkey dinner here, just enough to save your soul, heart, and sanity, if you get one of those all-of-the-sudden blood sugar drops. A teeny thing of fruit snacks, some hard candies, a $5 footlong. Anything's fine, as long as it's something.

8) Support. I know it's goofy, but definitely consider wearing a belly support like this one:

Ridiculous? Absolutely.

I found that one, and the picture, here. If you wear some support, your lower back will love you for it.

9) Learn. Running during a pregnancy is a great time to learn the ins and outs of childbirth and parenthood. I downloaded all kinds of podcasts to listen to during my runs. Distracting and informational--win, win, win.

Before I list a few, remember, if you plan to listen to music while you're running pregnant, turn the volume down low enough that you can hear oncoming traffic, and only wear one earbud.

Okay, here we go:

Manic Mommies

Birth Stories on Demand

Babies and Moms: Birth and Beyond

For Crying Out Loud

10) Enjoy. If you're running while you're pregnant, just enjoy it. You're doing something awesome for your own health, and for the health of your baby. Slow down, sniff flowers, and pet puppies. This is a time for basking in your own awesomeness--because most pregnant moms are sitting in their closets eating candy. But you? You're running and sitting in your closet eating candy.

Go get 'em!

Today I'll Run

I'm a girl who likes to have a lot of things going on at once.

Why put the baby in daycare when I can bring her to work with me?

I'll just nurse the baby before the marathon and right after. 

Why take 15 credits when I can take 21?

He's 5 weeks old, it's time to go back to grad school.

True story. All of 'em.

I thrive when I'm busy--it's usually when I excel. So I've never quite gotten it when I've heard people say things like, "I need a few more hours in the day," and "I'm too busy to exercise."

But guess what. I need more hours in the day, and this week my training's been non-existant. I'm 18 weeks out from a marathon...this is when the training usually ramps up...and I'm too busy to run. Between Kennebec Valley Coaching taking a huge leap in business, renovating the new fitness studio, my kids and my day job, I'm wiped.

But I feel like running, because I love it.

So guys, when you come to the first boot camp class on Wednesday and the floor's not perfectly refinished, and the trim's still unpainted, I hope you understand. It's because I've been running.

The good news is, you can do squats no matter what color the walls are.

Upcoming Classes and The Best Rates on Personal Training in the Entire Milky Way Galaxy!!!

Hello Kennebec Valley Coachers!

I hope you've all had a great holiday season so far. We're really looking forward to the new year, and Kennebec Valley Coaching will have lots of new classes to offer! Gingerbread bootcamp has been a huge success, and I can't even believe the progress people have made in The Holiday Ham Hock Super Challange on facebook. The miles run and the weight lost DURING the holidays have been kind of ridiculous! I mean really, who loses 8 pounds between Thanksgiving and Christmas? Kennebec Valley Coachers do!

PARTY!
I'd like to invite you all to the Kennebec Valley Coaching 2011 Finish Line Party. It'll be a fun, end of the year wrap-up party at my house. The party will be this Friday 12/30, at 7 o'clock. Please bring a healthy snack or a bottle of something bubbly to share, and I promise I'll have a fabulous dessert. We'll have a good old fashioned Yankee Swamp, so bring a fitness-related gifty that's under $10ish. If you plan on coming, just drop me a note to let me know. Spouses and friends are welcome!

CLASSES AND GROUPS!
Here's the list of upcoming classes. And guess what? As a current client of Kennebec Valley Coaching, you'll get a $5 credit toward your next class registration for every friend you refer between now and January 14th!

Winter Warriors Running Group starts on Saturday, January 14th. The class will meet for 10 Saturdays during January, February and March--we've built in 2 snow days. The class will be a combination of indoor bootcamp style exercises and outdoor running, so please bring clothes to wear inside and gear to wear outside. You should also bring an exercise mat, and a set of weights that you can lift above your head. If you need time to warm up, please come early. You can register by clicking here, or you can email me to arrange payment by cash or check. Class size is limited, and filling up quickly!

The Fifty Pound Club and The Hundred Pound Club will meet on Wednesday nights and Saturday mornings. Right now, since the groups are small, we'll meet all together on Wednesdays and Saturdays, at 6pm and 12:30 pm respectively. If you or someone you know has a significant weight loss goal, these clubs are a great opportunity to get support, learn new ways of exercising, and track progress in a small and fun group setting. These groups are $59/month. If you've already registered, you can expect an email with details tomorrow! If you'd like to register, please contact me directly.

Stroller Rollers Snowed In starts on Wednesday, January 4th. This will be a 45-minute aerobic/plyometric/strength/

toning class for moms and their kiddos. It's a great way to get some real results while you and your little ones meet a few new friends. We'll be meeting on Wednesday mornings at 9:30 at The Rising Sun Dance Studio in Winthrop--a completely childproofed space with plenty of room for the kids to play. We still need a few more to make the class a go. Class is $59 for 10 weeks. You can register by clicking here, or you can email me to arrange payment by cash or check.

Boot Camp! We've had lots of requests to keep on offering boot camp classes. If you're interested in a boot camp class, please let me know! If there's enough interest, KVCoaching will offer a weekly bootcamp class on Wednesday nights at 7 o'clock at the 320 Water Street location. We'll offer a 5-class punch card for $29 (cards will have an 8-week expiration period). Drop in classes will be $10 and the cost can be applied toward a punch card. If there's interest, we'll go for it!

Of course, we always offer individual run/fitness coaching for $59 per month. Coaching is offered to locals, and people all over the map! Individual coaching includes a weekly, individualized training plan, weekly check-ins, monthly face-to-face evaluations, and access to most of Kennebec Valley Coaching's classes and groups at no additional cost.

And finally, personal training goes for $29 per hour at the Water Street location, and $34 per hour at your home. But the best part? You can invite a friend, or two, or three, for only $2 per extra person. If you all pitch in, it's cheaper than a night at the movies. Just imagine the fun you could have with that! It's a completely new spin on a night out with the pals! I don't think you'll find a better deal on personal training in the entire state of Maine!

PASS IT ON
Kennebec Valley Coaching wants to grow, so please, if you  have friends or family who are interested in sustainable, long-term, fun & friendly fitness, please spread the word. We have big plans for 2012 and can't wait to keep you posted as they continue to unfold.

Happy New Year!!!!!

 

~Amy

After the Couch to 5k: Making Your Runs Longer

This is the third post of a three-part series. Here are the first two:

After the Couch to 5k: A Guide for Recreational Runners

After the Couch to 5k: A Recipe for Getting Faster

*****

Every once in a while, after someone finishes the Couch to 5k, they have the strong and immediate realization they've caught the disease. The distance disease. It's such a strange thing--the fact that people want to run and run and run and run--but it's a true thing. A true thing without an explaination.

 I mean you have see Forrest Gump, right?

Most of the time, runners make one of two or three mistakes when they have the itch to add on distance:

1) They assume, that since they were mostly running the same work out 3 times a week during Couch to 5k, that they should keep running the same workout 3 times a week. So, if their goal is to work up to a 10 mile run, they're under the impression that they should do 3 10-milers every week.

2) The Couch to 5k maxes out around 10 miles per week of total running. Rather than tacking on a mile-or-so each week, some people mistakenly add a mile-or-so to every single run.

3) They jump right into the Bridge to 10k program--which is fine for some people, but way too much too soon (TMTS for short) for others.

The good news is, you don't have to be so intense to up your mileage as a distance runner. Here are a few rules to play by:

1) Stick with 1 long run each week (tack .5-1 miles to the long run each week until you reach your goal), 1 medium run (65-75ish% of your long run), and fill in the rest of the week with easy runs. You can add a tempo run and some speed work if you want to get faster, too.

2) You don't have to stick with a 3 day training schedule. A good way to increase your total mileage is by increasing the number of days you run.

3) There's no need to rush. If you want to be a life-long distance runner, take it slowly. I like to have brand new runners focus on the 5k distance for at least 6 months before bumping it up to the 10k. I think a half marathon is a great goal after a year.

4) Before you set a major distance goal, work your way up. In other words, before you register for a half marathon, run a 10k. Before you register for a marathon, run a half marathon. And before you register for an ultra, see a good therapist, a good life insurance agent, and a good attorney who has experience drafting up wills.

5) Give yourself a mileage cutback week every third or forth week. Either cut your long run in half, or scrap it all together.

6) Replace your shoes every 300-500 miles. You'll buy new shoes all. the. time.

7) Just have fun with it. If you're starting to dread your long runs, take a hiatus and focus on something shorter.

8) Try to take in 100-200 calories ever 45-or-so minutes. Gatorade, Gu, and Power Bars all work for keeping you moving.

9) If you feel an injury coming on, back off for a week or two.

10) If people ask ridiculous questions like, "Why do you run so much?" Just ask them something back, like, "Why don't you?"

Here's a sample 2-week plan for a Couch to 5k grad who's looking to run farther. This example assumes that they can already run about 5 miles in a single pop.

MONDAY - 3 miles

TUESDAY - 4 miles

WEDNESDAY - OFF

THURSDAY - 4 mile tempo run

FRIDAY - OFF

SATURDAY - 5.5 miles

SUNDAY - OFF

MONDAY - 3 miles

TUESDAY - 4.25 miles

WEDNESDAY - OFF

THURSDAY - Speed Workout (6-half mile repeats)

FRIDAY - OFF

SATURDAY - 6.25 miles

SUNDAY - OFF

Questions on going farther? Post 'em in the comments.

After the Couch to 5k: A Plan for Recreational Runners

So you finished the Couch to 5k program. Yay for you!!!

But...errr....you're feeling a little lost? Not sure what comes next? You can completely and totally relate to this first post of the series? If you're a recreational runner--someone who likes the sport for staying lean, improving heart health, combating stress, or just feeling the wind through your hair--then this is your post--your The Couch to 5k is over, now what do I do? What comes next? Where do I go from here? post.

Some people run to stay healthy for their family:

 Taking my kids to go see Santa.

Some people run to stay in shape for other physical activities they love to do:

No, seriously, that's me. I don't love hunting, but I love my husband, so I go to keep him company.

And some people run so that they'll look nice when they decide to take a random self-portrait next to their kitchen trash can:

What? You don't do that?

We'll start with a few basics to keep in mind when you hit the road:

1) Try to run at least 3 times a week. 4 seems to be the most doable number for the average joe, and 5-6 is totally fine, too.

2) Aim to cover 2-4 miles or 20-40 minutes per run. That way you're getting the cardiovascular benefits and using some fat as your fuel. Run according to feel. If you feel like going longer, go longer. If you feel like poo and want to head home, head home. If you can only squeeze in 20 minutes before a PTA meeting, it's better than eating peanut butter off a spoon during that splurt of down-time.

3) Just because you're a recreational runner and not a competitive runner doesn't mean you don't have to worry about shoes. Go to your local running store and get fitted for the right sneaker, and plan on replacing your shoes every 6 months. If your wife thinks your running shoes are too expensive, let her spend $100 at Zappos.com every 6 months. Trust me, she'll stop complaining.

4) You should be running at a conversational pace. This means, if you're running with a buddy, you should be able to openly chat about your mothers-in-law (good things only!). If you're able to talk like you're standing still, pick up the pace. If you can barely get the words out, slow it down. Talking should be a little bit challenging, but there's no need to be sucking wind.

5) It's good for your body--and your brain--to vary your running terrain. Try sidewalks, roads, trails, the track, the treadmill, and definitely throw in a few hilly routes.

6) Every once in a while, play with your pace. This is great for fat burning, cardiovascular strengthening, and improving your overall fitness. Pick a stop sign and run fast until you get to it. Run fast until you get to the red house, or the blue car, or the fire hydrant. Simple enough.

It's news to no one that running can get a little boring after a while. Try this:

1) Getting bored? Treat yourself to a new running outfit or a new running gadget.

2) Download some new music on your iPod, or try listening to a Podcast for a change. Some of my favorites are Manic Mommies, The Moth, This American Life, Spilled Milk, The Mielmen Podcast, and The Sporkful. They're all free from the iTunes stores and if you browse around you'll see that there's something for everyone. Even for people who like boring stuff.

3) Try a new route. Run to the post office to mail a letter, run behind the grocery store (because seriously, the back of the grocery store is kind of exciting), run through an apartment complex and wave to people like you live there, run through the ritziest neighborhood in town, run through Super WalMart, run through a cemetery. Just run somewhere new.

4) Run with a friend. And if you don't have any running friends, get someone started on the Couch to 5k program. In 10 weeks, BLAMO! A running friend.

5) If you're a treadmill runner, partake in some extra trashy and strange reality TV...stuff you wouldn't watch in front of your family.

6) And every once in a while, enter a race--you don't have to be in it to win it. Run for charity, run to wear a silly costume, or run to encourage a friend.

And finally, just because you're a regular runner doesn't mean you can eat anything you want on the face of the planet:

1) A mile of running burns about 100 calories. That means, if you run 10-15 miles a week, you're earning yourself 1,000-1,500 extra calories. That's a few slices or pizza and a beer, or a really good ice cream sundae, or a hefty plate of nachos. You can afford to splurge, but only about once a week.

2) Try to take in 100-200 calories of carbs and protein within 30 minutes of finishing a run. A greek yogurt, or half of a turkey sandwich, or a Luna Bar is a perfect post-run snack.

3) Runners should drink some extra water and stay hydrated during the day.


Does this sound doable? Clear up your confusion?


The bottom line is this. If you love running for the sake of running. Try to get out at least 3 times a week for 20-40 minutes or 2-4 miles. Vary your terrain and wear good shoes.

Now get out there and make your neighbors jealous. Happy running!

After the Couch to 5k: A Guide to What Comes Next

Over at Kennebec Valley Coaching, I lead a few different running groups. So far, the most popular has been the 5k for Newbies--a group where we use the Couch to 5k plan to get rookies running. Once upon a time, I'm not sure who sat down and developed this plan, but I'm thinking it was God himself because holy crud, this plan works.

This is one of my all time favorite Couch to 5k pictures. Pam is in complete disbelief that she's about to get her finisher's medal. I love it so much:

As much as I want to gush, and gush, and gush about the Couch to 5k, there's an aspect of the program that I just don't love--lots of people don't know what to do when it's all over. They lose the fire and ultimately throw in the towel on the whole running game. Rather than becoming a runner for life, lots of Couch to 5k grads simply look back and say, "Oh yeah, I ran a 5k one time."

Now don't get me wrong, if it's your goal to finish a 5k and move on to greener pastures, I think that's awesome--no one has to be a runner for life. And the fact that you put in the work for ten weeks and finished an entire 3.1? Straight up fabulosity.

But if you have even the slightest inclination to keep on running, well, what comes next?

Here at Run Muffin, for the next week, that's exactly what we'll be covering--life after the Couch to 5k. We'll cover three different "What's next?" options for brand new runners out there:

1) OPTIONS FOR THE RECREATIONAL RUNNER. If you've heard yourself say something like, "Pfft. I don't care about races, I'll just run a little bit and stay in shape," then this is the article for you.

2) A GAME PLAN FOR GETTING FASTER. This is the article for anyone with a competitive and driven spirit who says, "Dang that was fun! I want some personal records!"

3) BECOMING A DISTANCE RUNNER. Somewhere, deep down, if you have fantasies of a 10k or a half marathon, or maybe even a full, you'll want to catch this post.

By the end of the series, you'll be able to design your own basic training plan that falls in line with your on-going running goals.

Shirley and Norm finished their first 5k on Thanksgiving. Their goal is cut a good ten minutes off their time between now and next year. Stayed tuned to learn more about their game plan.

Sound good? Good. Now go tell your friends!