10 Reasons Why I Run

April 7, 2014 by Caroline Eaton

I’ve never been a runner who wants to beat my personal best time. I don’t want to win races, or truly care how fast I am compared to the next runner. I run for me. I run because it makes me feel alive and strong.

10 Reasons Why I Run:

1. Running is addicting

For all of the reasons listed below, once you get into running it’s addicting. It makes you feel alive, heart pumping and as if you’re firing on all cylinders. Even if you wake up dreading your AM run, once it is over you are always glad you got out and ran!

2. Endorphins are real

Have you heard of the runners high? It’s real. Running is the best drug you can take, mostly because it’s all natural and it works just as well! Your brain releases endorphins, natural opiates, that can alter your mood to a feel good state! My coworkers always comment on the good mood I am in on the days I run before work – you can’t hide those positive feelings.

It’s hard to explain, but you know it when you are there. You could run for miles when you are in the zone, and it’s the only way I made it through my first marathon.

3. It’s my ‘Me’ time

Running gets me alone with my thoughts. It clears my mind from the day-to-day pile up, and helps me work through problems at work and see things from new angles. It let’s me get away from my computer and cell phone and being constantly connected, to outside where I can enjoy nature and peacefulness.

4. It’s my stress release

Some of my best runs are on my most stressful days. After a long day at work, or being on the receiving end of bad news, going for a run can wash it all away. I run harder on these days and my mind fights to keep up. It’s the best feeling to go into a run feeling stress, and walk away from it feeling completely exhausted but happy.

5. It’s easy

You don’t need a weight room or a workout plan, you just need your tennis shoes and the motivation to get out the door. You can run at your own pace and push yourself as you feel comfortable.

6. It gets my heart pumping

I love the feeling after a heart pumping, sweaty workout!

Running exercises your most important muscle and does everything right to build your heart stronger. As your heart gets stronger it can eject more blood per beat and doesn’t need to work as hard.

7. I sleep better

I don’t think this has been scientifically proven, but when I run I sleep better. I fall asleep faster, sleep deeper, wake up less often, and feel less tired during the day.

8. It’s cheap

You don’t need an expensive gym or fancy equipment to run, just a good pair of tennis shoes.

9. It is the best way to see a new city

Whenever I travel the best way to get out and explore the streets is on foot. I always travel with my tennis shoes and make it a priority to get out and see the city.

10. I love the running community

No matter what city you are in there are always runners to connect with. The running community is an active, healthy and fun group of people to be around. I’ve had great opportunities opened up to me and met some fascinating people through my connections with runners.

Let me hear your reasons, Why do you run?!

What to Eat After a Workout

April 1, 2014 by Caroline Eaton

One of the main questions I get from clients is “What should I eat after my workout?”

While some are starving after a hard workout, others can’t imagine putting any type of food in their system post exercise. Even if you don’t feel hungry, you need to feed your muscles. You have generally a 30 – 60 min block of time that your body is prime for storing carbohydrates and protein as energy to help it recover. Also make sure to drink enough water to replenish what you lost through sweat throughout your workout.

What you eat matters too! Follow up your workouts with meals that combine protein to help your muscles recover, and carbohydrates which replenish your energy. Eating only protein will help repair your muscles, but not refuel them. Make sure to include carbohydrates to give your body the energy it needs.

My Favorite Foods to Eat After a Workout

1. Green Smoothie

I’m not typically in the mood to eat much after my workouts, but I can usually get a smoothie down. I mix a banana, 1 cup milk, 1 scoop of protein and then fill the blender with spinach and blend it up until I can’t see any small bits of spinach left. The milk helps provide protein and carbs, while the banana is full of potassium for healthy muscle recover and we all know why spinach is the best thanks to popeye.

2. Eggs and toast

Whether you scramble them, make them into an omelet or add them to a sandwich, eggs are a great way to refuel with protein after a hard workout. Adding cheese and veggies or toast helps complete your meal with the energy your muscles need to repair.

3. Apple with Almond Butter

Are we seeing a trend? The nut butter is packed with protein and healthy fats, while the apple provides the carbohydrates and nutrients need to re-energize your muscles.

4. Oatmeal topped with fruit and almonds

Oatmeal contains protein, fiber and carbohydrates which makes this a great way to refuel post workout. If plain oatmeal doesn’t get your taste buds excited add fruit and almonds for a healthy topping of flavor and texture.

5. Greek Yogurt with granola and fruit

Greek yogurt has comparable protein to what you get in chicken and topped with granola and fruit it gives you everything you need to create the perfect post exercise parfait!

These are my top 5 favorite foods to eat after a workout. What would you add to my list?

What is your go to post workout food to refuel with?

Why You Shouldn’t Run a Marathon

March 19, 2014 by Caroline Eaton

Stand on the sideline of the next marathon in your city and watch the runners go by. What was your first reaction? Did everyone running look like an athlete? Probably not. All shapes and sizes run marathons, just because you can run a marathon, doesn’t mean you necessarily should.

Running that far is hard on your body, and the training leading up to a marathon can be draining if you aren’t fully committed. The repetition of running is tough on your knees and joints and refueling after your long runs isn’t an opportunity to eat whatever you want. There are a lot of sucessful marathon runners who are able to train right, but there are a lot of poeple who are hurting their bodies more by trying to attempt 26.2 miles without properly preparing first.

Why You Shouldn’t Run a Marathon

1. You don’t have time to cross train

Repetitive running will cause strain on your knees and joints. You will be running over 30 miles a week and in addition to this you need to find time to work in a day of cross training and still maintain a strength training routine to build muscle in order to prevent running injuries.

Most runners I work with are GREAT runners and are able to do most things in the forward motion, but as soon as I have them doing lateral movements they fail. This increases your risk of injury because as your quads strengthen from running, your hamstrings and lateral muscles weaken. Save your body the stress of injury and cross train during your marathon training!

2. You don’t nourish your body or refuel correctly

Just because you are burning a thousand extra calories, doesn’t mean you can fill up on pizza and beer and consider that OK “because you ran 10 miles”. Nutrition plays a critical role in keeping your body functioning at its top performance. Eating right will help you train better, delay fatigue and help your body recover faster after a run. If you aren’t eating right, you shouldn’t be putting your body through the strain of excessive running.

3. You want to lose weight

Wanting to lose weight isn’t a reason to run a marathon.

The harder you train, the hungrier you will get, and if you are going to recover properly you need to give your muscles the nutrients they need to recover. If you are sacrificing your recovery for a fewer calories, you aren’t planning for the long term or treating your body right.

Although running does burn more calories than most activities, your weight while training for a marathon can be affected by how much water you drink, the extra muscle you gain etc. So gauging your progress solely on the number on the scale is not sustainable or the right way to train for a marathon.

4. You don’t drink water

Dehydration starts days before the race. During a marathon you are losing a lot of water through sweat every hour. The rule of thumb is you should weigh yourself before your run, and drink enough water to where you weigh the same post run. Practice your hydration strategy during your training runs and keep it consistent on the day of the marathon, no need to try anything new.

There is of course the worry of drinking too much water and suffering from hyponatremia, cuased by overhydrating while exercising dilutes your sodium levels.

5. You care too much about your social life

Running a marathon is a quick way to kill your social life. Your long runs are usually on Saturday or Sunday morning before the sun comes out, so that means you are in bed by 10 pm in order to get enough sleep to have energy for a 12 mile run the next AM. Your alcohol intake drops drastically because for the 6 months plus of training you are focused on staying hydrated, not dehydrated. You can ignore this point and tell yourself you can maintain your normal schedule along with running 30+ miles and cross training and eating healthy, but your body will suffer from it.

6. You hate running

Ok, this seems dumb to add to my list – but a lot of people hate running, and still want to run a marathon. I know, I don’t get it either. If you hate running, I want you to understand that running a marathon is A LOT of running. It is daily running. So make sure it’s something you love to do, because you will be doing plenty of it!

7. You don’t take care of your feet

Marathon training is hundreds of miles put on your shoes. Go to a good shoe store, I use to go to Fleet Feet in Chicago and get your gait tested on the treadmill. Let them measure the angle your foot hits the ground compared to your knee and analyze if you are a pronator or not. These details start to matter when you are running constantly. Find a pair of running shoes that you love and put money into them. Your feet are worth the added expense!

Ever since my marathon in 2010 I have bought the same brand and style of shoe, they fit my feet perfectly. Also, make sure you replace them accordingly. Give yourself 500 miles and after that, invest in new shoes!

Running a marathon has become something people want to say they did. I get it. I did it. I wanted to know what my clients went through with training and eating, so I ran the Chicago marathon in 2010. Even as a trainer, I admit I didn’t re-fuel after my long runs properly, I didn’t strength train as regularly, so I lost most of my muscle and overall I didn’t feel that my body was at my best.

That was my opinion, you might have your own. But if you are going to run a marathon make sure it’s for the right reasons and make sure that you are taking care of your body in the best way possible.