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!

Running While Pregnant: Three More Tips

4. Calling it Quits. When it comes to pregnant runners, some women, like my OB, pretty much jog into the hospital, time their contractions with a Garmin, and pop out a baby with some Adidas on their feet. Other women, like me, call it quits way before they deliver the baby. I made it to 30 weeks during my pregnancy with Maggie.

Moms-to-be hang up their shoes for all kinds of reasons (pants peeing, straight up tiredness, aches and pains, can no longer wiggle into spandex, etc), and any of those reasons are fine. If you feel like stopping, stop. Pregnancy is unpredictable, so telling yourself, "I'll run until I'm 37 weeks!" when you're 6 along weeks is totally unfair to you. Play it by ear. You're not running against anyone else.

I stopped for 2 reasons. First, I was getting ginormously huge and my shorts were turning into something like a strange scene out of a niche-porn movie. And second, I had a wicked case of public symphisis diastisis that honestly left me feeling like I was stabbed after every run. Not worth it in my book.

5. Avoid Injuries. When you're running pregnant, you're a lot more susceptible to sprain and strain injuries. The extra relaxin pumping through your body loosens up the ligaments and leaves you a lot more likely to mess up a joint. Be sure you really watch your footing, run on even surfaces (like well maintained roads, or the treadmill), and avoid gnarly trails all together.

6. Be Safe. As a pregnant runner, always always always carry a cell phone. I don't care if you're running half a mile out and half a mile back, carry your cell phone. If you're running, have a cell phone on you. Oh, and make sure you carry your cell phone. You never know when you might tweak a joint, or feel a little light headed, or just want to go to McDonalds for one of those hot fudge sundaes immediately. You'll  definitely need a cell phone to address any of those situations. So carry your cell phone.

Running While Pregnant: Three Tips

I have another blog. It's an old, trusty blog that I barely ever write on any more. I love that thing and I seriously hope to get back to it soon...or someday. But probably someday soon. It's like an old friend I really need to call.

Believe it or not, that good old friend still gets me a $25ish check every month from BlogHer. Not because I'm updating anything, but mostly because of this post:

Running While Pregnant: The Truth Revealed

People seem to google into that post a lot--probably while they're looking for legitimate info on running while pregnant. Clearly, there's a shortage of good information on this topic they're trying to squeeze any amount of info out of that post.

So today, now that I'm all certified as a coach and a trainer*, I've decided to try to put something a little more useful out there. Over the next few days, I'm giving you Ten Tips for Running While Pregnant. Today, we'll start with the first three:

1. Heart Rate. If you've looked into this topic at all, then you know the magic number. It's 140. The rule is, don't let your heart rate go above 140 beats per minute when you're doing any kind of knocked-up exercising. I don't disagree with this, but I don't know a whole lot of pregnant women are a) wearing heart rate monitors, or b) stopping to count their heart rate.

I mean seriously, not stopping to pee or eat a donut or cry at the beauty of a baby bird while you're running pregnant is quite enough to handle. How are you supposed to count your heart rate, too?

While we all know that counting your heart rate is best, there's a second-best option for monitoring your exertion--and it's pretty good. If you're running while pregnant, you should run at a conversational pace. In other words, you should be able to hold a conversation without much huffing and puffing for the course of your entire run.

If you run with a friend, great! Chat her ear off to keep tabs on how hard you're pushing it. If you're running solo, sing the alphabet every half-mile or so. You should be able to sing it without gasping for air. If you can't sing or hold a conversation, slow down and rest until you can. Pregnancy is not the time for speed work or tempo runs--pregnancy is the time to keep your body fit and try not to gain 900 pounds. Got it?

2. Maintenance. Speaking of that, pregnancy isn't the time to try a new fitness regime. If you're not a runner, don't start now. If you're not a cyclist, don't start now. And if you're not already an Olympic level gymnast, now's not the time to follow that dream. Now's the time to grow a baby.

If you're already a runner, great! But remember, this applies to you, too. This isn't the time to reduce body fat, or run a faster mile, or try for your first half marathon. All you're trying to do is enjoy some exercise, keep your body fit, and not go crazy. Tone your running down by a notch, and keep toning it down every month.

3. A Plan. And since we're on the topic of toning it down, women usually want to know exactly what I mean by toning it down. Toning it down is different for everyone, but one thing I like to suggest for moms who can already run a 5k, is to take the Couch to 5k plan and run it in reverse order.

Start with week 9, and as your pregnancy progresses, work backwards week by week. You don't have to follow the schedule exactly, but drop back a week when you feel like your current workout is getting to be too much.

With Maggie, I ran week 9 for the first 15ish weeks. Then I started dropping it back until I hung up the shoes at week 30. And speaking of hanging up the shoes....

(to be continued)

*Remember, I'm just a coach and trainer--NOT a doctor. Any exercise you do while you're pregnant, and anything you read on this blog about running pregnant, should be discussed with your doctor or midwife.

Stop the Madness

When it comes to coaching, I'm all about moderation. When it come to my own running, I'm not so good.

Tonight I popped a caffeine pill, walked away from the Super Bowl, and got on my treadmill with a Coke in my hand. No, seriously, a Coca Cola Classic. On the treadmill. And I flipped on that Sarah Jessica Parker movie about haggard working mothers.

Come on now, who does that?

You know who does that? Me. An overextended mom, wife, employee, and business owner who's training for a marathon.

If I was outside my life looking in, I'd be all, "Ummm, cool it? Because that's too much? And you might have a nervous breakdown?"

So guess what? I'm cooling it. Before tonight, I had 2 running goals for 2012: set a PR in the marathon (my PR is from 2007), and place in the top 3 in the Mountain Epic (I won last year). Running-wise, both make total and complete sense. But you know what? I'm not in the mood for marathon number 6.

I think I could do it, and I actually think I could do it well (I've been doing every-other-week 11-13 mile training runs at my target marathon pace), but I think my head could potentially explode from so many big things happening at the same time.

So here's how it's going down instead:

• Between momming, wifeing, working, training, and running Kennebec Valley Coaching, something's on it's way out. And I can assure you that I'm not leaving my kids at the supermarket a la Punky Brewster's mother.
• I'm running the Airport Challenge in Brunswick in April--a 1 mile race (my FAVORITE!), and a half marathon in the same morning. Blam, blam, so awesome.
• Instead of the Sugarloaf Marathon, I'm running the Sugarloaf 15k. I haven't set a time goal yet. 
• Run a really good time at the 4th of July 5k.
• And then I'll run every 5k I feel like running, and train my pants off for the Mountain Epic because holy nuts, I love that race.

To me, that's a fun racing schedule. I can train hard, I can cross-train hard (because I love plyo as much as I love running), and I can do it all with a whole lot less mileage every week.

I came up with this plan at mile 3 of my long run tonight. James wandered downstairs in his football pajamas and said, "Hey Mom, I can't sleep. Wanna watch the Super Bowl game with me?"

You bet I did.

Treadmill off. Decision made. Shorter races. Sanity restored. Major phew.

Go Patriots!

Making Treadmill Running Suck Less

I used to hate treadmill running. No wait, let me rephrase that. I used to HAAAAAAATE treadmill running. But these days, thanks for a tricky little combination of technology, training tweaks, and xanex mixed with wine, I actually kind of love it.

The truth is, a girl like me has little to no chance of avoiding the treadmill all together. Between momming, working, coaching, and living in the frozen tundra called Maine, it's almost impossible to exclusively run on the roads. During the summer, when it's light until 9, I do 95% of my running outside. But this time of year it flip-flops and I'm almost entirely inside.

Last night I ran 12 miles on the treadmill, and believe it or not, I was pretty content while I did it. Seriously, I was. So, in an effort to make the world a happier place, I give you my tips for making treadmill running enjoyable...or at the very least, not homicidal.

1) Get yourself a decent treadmill. I bought mine from a guy on craigslist. When I bought it, it was 4 years old and had 39 total miles. It was originally $1,800 (I saw the receipt), but I paid $500.

2) Put your treadmill where no one will bother you. Mine's in my 1970s wood paneled basement. Sometimes, I'm not even kidding, we get wood peckers down there. Don't be jealous.

3) Vary your workouts. If you run 3 miles at an 11 minute mile pace every single day, you'll need psychotropic medication within 3 months. Vary your distance, incline, and speed during every run. Try changing something about your run every 2 minutes--the variety really pushes the time along. You can find some good ideas for mixing it up here and here.

4) Keep your cross-training gear nearby. If you can reach it, you're more likely to use it. I also like to grab a set of weights and do some upper body exercises during my easy recovery runs--lateral raises, curls, tricep extensions, overhead presses, you get it.

5) Keep your kids busy while you run. There's nothing worse than straining to scream ideas to bored kids over the roar of a treadmill motor. For example: I SAID PLAY WITH YOUR BLOCKS, NOT EAT YOUR SISTER'S HAIR!!!! I keep some extra cool toys in the basement that my kids are only allowed to play with while I'm running on the treadmill. The stump-shaped tent? Amazing. For tiny babies, a swing is the perfect solution.

6) For the love of all things holy, watch some tv! Nothing shocks me more than hearing people talk about what they listen to on the treadmill. People, the treadmill is not a place for simple listening--it's a place for watching the smuttiest reality trash ever produced in the history of mankind. My favorites? Sister Wives, Ruby, Sixteen and Pregnant, Coming Out Stories, Jersey Shore...okay, I'm starting to embarrass myself.

(Psst. Keep your remotes close by.)

 7) You can access said smut for the low price of $59.99 with a Roku Box. This little beauty lets you stream Netflix and Hulu right through your tv.

8) Make a regular effort to run at and uncomfortably fast pace for a few minutes here and there, this makes your regular pace running feel so much easier.

9) Don't be afraid to eat some Skittles while your run.

10) And finally, give yourself time to get used to it. The more you run on the treadmill, the more natural it starts to feel.

How about you? Any good dreadmill tricks you want to share?

2011 Christmas Gift Guide for Runners

Do you need a last minute Christmas gift for a runner in your life? Maybe a stocking stuffer for your very favorite runner? Whether you want to spend a little or a lot, look no further. These little presents are also great for motivating someone to stick with their New Year goals...

12 Gift Ideas for Runners

Medal Display $28

Tifosi Vogel Sunglasses $50

Will Run for Cupcakes Necklace $16.50

Garmin Forerunner 405 with Heartrate Monitor $159.99

Fun Shoelaces $4.49

Handheld Water Bottle $15.95

T-Shirt from Sub Three Running $22

Fleece Arm Sleeves $19.88

iTunes Gift Card $10-$50

Running Sucks T-Shirt $10



Non-Slip Running Headband $12

Brooks Convertable Running Mittens $30

What's on your Christmas list this year?

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 Recipe for Getting Faster

You walked, you ran, you did it for 10 weeks, and you finished your first 5k. Yay!

I'm not a mind reader or anything, but I bet you're thinking...."That was great! Now how do I get faster?"

Okay, so maybe I'm a mind reader.

 (By the way, if you're not interested in getting faster, check out this post here, and definitely this post on recreational running after the Couch to 5k)

When it comes to a faster 5k, there are some essential ingredients that you need to learn to cook with.

1) The Couch to 5k plan had you running less than 10 miles a week. Work to add a mile every week until you're somewhere around 15 miles. This will probably have you increasing your running days from 3 to at least 4 or 5.

2) With a goal for speed, every run should have a purpose. If you're running 4 days a week, it should look like this:

Speed

Tempo

Easy

Long

I'll elaborate.

SPEED: Might sound silly, but to run faster, you have to run faster. A great way to start is with timed interval training. Looks like this:

Start with a 5-10 minutes warmup jog

Run fast for 1 minute (a non-conversational pace)

Follow with a 2 minute easy jog (catch your breath and continue at a conversational pace)

Repeat the run/jog sequence 5 times

You can move up to 2 minute intervals with 2 minutes of rest, and you can also use measured loops--.25 miles and .5 miles. Run a loop, jog a loop, run a loop, jog a loop. Once it starts feeling easy, increase your intensity (run faster), or increase how many times you repeat the sequence.

Limit your speed work to once a week. It builds anaerobic capacity, so as a distance runner, you don't need too much of it. You mostly need aerobic work. 

TEMPO: A tempo run is the absolute best for building your aerobic capacity. Run a mile at your normal pace, run one to two miles at tempo pace, and wrap it up with a mile at your regular pace.

What's tempo pace? You can measure it two ways. If you train with a Garmin, aim to run 30-45 seconds slower than your 5k pace. Otherwise, run somewhere between a conversational and non-conversational pace. Tempo pace is too intense to chat about your favorite daytime Soaps, but not so intense that you can't turn to your friend and squeek out the words, "Holy crap (huff, huff, puff) did you see (gasp, gasp) what that lady was wearing?!"

EASY: An easy run is exactly what it sounds like, a sweet little jaunt through the park where you sniff the roses and listen to the robins. If you want to up your mileage, do it by adding in a few extra easy days. As you increase your fitness, your easy run pace will get faster.

LONG: In order to increase your aerobic endurance, it's important to run beyond 3.1 miles.Try adding .25-.5 miles onto your long run every week. Every fourth week, give yourself a break and cut your long run back by a mile. 

If your plan is to keep running 5ks, work your way up to 5 or 6 miles. You can vary the distance every week, but try to keep it over 4. Once 5 or 6 starts to feel easy, increase your intensity, or consider training for a longer event like a 10k of a Half Marathon.

3) After your easier workouts, toss in some strides. That means you'll run 50-100 meters up and down your street at your 5k race pace. Do it 3 or 4 times to help your body and brain learn what it feels like to run fast.

4) Work in some basic body weight resistance exercises and drills. Squats, walking lunges, crunches, push-ups, skips, planks, and toe raises are all good, basic movements for a runner. If you have questions about proper form, check out the Livestrong Channel on YouTube.

Does this sound complicated? Don't worry, it's not. Here's an example of a 2-week training plan:

Monday: 2 minutes fast and 2 minutes slow, 6 times

Tuesday: Easy 2 miles

Wednesday: 3 mile run with 1 mile at tempo pace

Thursday: Off

Friday: 4 miles

Saturday: Off

Sunday: Easy 2 miles

Total: 14ish miles

Monday: .25 miles fast, .25 miles slow, repeat 4 times

Tuesday: Off

Wednesday: 3.5 miles with 1.5 at tempo pace

Thursday: Off

Friday: Easy 4.25 miles

Saturday: Off

Sunday: Easy 3 miles

Total: 13.75 miles

And here's your basic math equation:

   Increased mileage
+ Runs with a purpose
+ Strides
+ Basic Strength Training
       A Faster 5k!!!!

Questions? Hit me.

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!

HIIT Me Baby One More Time: A Guide to High Intensity Interval Training for Normal People

Over at Kennebec Valley Coaching (yes, it's a real place, with real people, and a real office...not just a facebook page), people are asking lots of questions about HIIT--High Intensity Interval Training.

Googling HIIT can be two parts confusing and one part frustrating, since it'll usually bring you to a whole mess of bodybuilding websites. Now I don't know about you, but when I see picture of a bodybuilder it usually makes me cock my head to the left and go, "What am I looking at???? I don't think I even have one of those."

Trust me, you don't have one either.

Today, I'm happy to announce that there's no need to look any further because Run Muffin is hooking you up with A Guide to High Intensity Interval Training for Normal People. Like me. And you.

Here we go.

1) HIIT is good for helping you become a faster runner, increasing your anaerobic capacity, boosting your metabolism, and burning fat. Win, win, win, win.

2) HIIT is a quick, but highly effective workout that can be done inside on a treadmill or bike, or outside on a sidewalk or bike--you can even jump rope your HIIT workouts.  But, since I'm quite literally incapable of jumping rope, we'll focus on the running side of this thing.

3) Warm up for 5-10 minutes at an easy pace.

4) Once you've finished your warm-up, you'll start your intervals. 6 intervals for 30 seconds each is a good place to start.

5) For 30 seconds, run like there's a clown chasing you with a knife...or a hungry bear chasing you while you're wearing a bacon hat...or you're about to be run down by an out of control circus train. In other words, YOU SHOULD BE RUNNING AS FAST AS YOU POSSIBLY CAN WITHOUT EXPLODING INTO A MILLION PIECES.

But remember, you need to be able to do it 5 more times.

6) When you finish your interval, rest for 60 seconds with a super easy jog or a walk.

7) Repeat this charade until you've done 6, and cool down for 5-10 minutes with a light jog or a walk.

8) Go eat something protein-ish within 30 minutes.

As HIIT gets easier for you, you can intensify the workout in a couple different way. You can:

1) Run your repeats faster.

2) Run up to 12 intervals in a workout.

3) Increase your intervals up to 1 minute.

4) Put a little bit of incline on your treadmill.

Once you want to push your intervals past a minute, you're looking at a whole different type of workout and you're moving away from the HIIT game, which is fiiiiine. In my world, as long as you're not sitting in a hole, you're amazing.

Just a few more HIIT rules to remember:

1) Take your recovery as slowly as you want. If you need to crawl, you're pushing too hard. But walking is totally fine.

2) Your recovery should always be twice as long as your work interval.

3) If your treadmill goes up to 10mph, and it's not intense enough, up the incline to .1.

Questions? Concerns? Compliments? (just kidding)

Now go get your run on...or your jump rope I guess?