3 Ways to Turbocharge Your Spring Running

Sure, I barely published a Winter Running blog post and sent out my February newsletter on the last day of the month (thank you, Leap Year), but I’m ready to “leap” into Spring. Read on for 3 ways to turbocharge your spring running, by resting, optimizing your bloodwork with Inside Tracker, and refueling properly.

Rest to Run Your Best

Winter is a natural time of rest, and using it as such can help you better prepare for Springtime training. Getting more rest is the number one best way to improve your performance, and it’s free.

Make a commitment to yourself now to take rest days, cross-train, and get enough sleep. If you want to go a step further, I recommend kicking the caffeine, alcohol, and any sleep aids (yes, even “natural” ones). Instead, use the sun as a natural, free way to program your circadian rhythm– without the side effects. For that, we turn to the Huberman Lab’s toolkit for Sleep. If you don’t know Dr. Andrew Huberman, he’s a neuroscientist and tenured professor at Stanford University, and he’s a viable sleep guru.

While his toolkit also mentions supplements, I’ve seen a huge benefit strictly from using sunlight to cue my body’s internal clock. Getting sunlight first thing in the morning cues your body to release a pulse of cortisol, waking you up and setting your internal timer for a pulse of melatonin to make you sleepy later that night. Reducing your exposure to bright lights later in the evening can also help this natural process unfold.

How to start:

1. Get out and get some sunshine within an hour of waking. Get at least 10 minutes, and try to do this before 9:30am. Don’t wear sunglasses or a hat, but don’t stare at the sun, either.
2. Get some low evening sunlight about a half hour before sunset. About 10 minutes should do the trick! This will help lessen the effect of bright indoor lights in the evening on your wakefulness.
3. Keep the lights in your house lower after sunset: use lamps on tables instead of overhead lights, and set your phone to Night Shift for less blue light.
4. Bonus: put your phone away one to two hours before bedtime and start relaxing your body and mind.

That’s it! Following those steps made a dramatic difference to my sleep quality and timing, without the side effects of supplements. Make sure you go to bed when you’re sleepy, and set aside time for at least 8 hours of sleep. If you’re training intensely, you’ll likely benefit from more sleep, but everyone is different.

Know Your Numbers

Have you gotten basic bloodwork done lately? If not, it’s a good time to check in. I like to use Inside Tracker for a comprehensive analysis of over 48 biomarkers. It also provides science-backed tips on how to optimize those biomarkers. Let’s say your Inside Tracker test results show you have low ferritin– a common issue for runners, especially female runners!– Inside Tracker will recommend ways to boost your ferritin levels! This may include supplements with recommended dosing, and lifestyle changes related to diet and exercise.

Once you have your numbers, you can choose a health goal (such as reducing stress or boosting energy), and the app will provide daily steps you can take to reach this goal. You can even “check off” when you’ve completed the steps,  which is great for accountability.

In addition, Inside Tracker offers an add-on for an “Inner Age” assessment, which estimates your body’s age based on your biomarkers, and compares it to your chronological age. Clients who work with me can get exclusive discounts on Inside Tracker testing, which I can use to help tailor your running goals even further. But, you can also purchase and review your results privately, if you prefer! 

(**NOTE: Purchasing through the links on this page WILL NOT give me access to your data. However, I may earn a commission if you purchase through them.**)

If you love knowing more about what’s going on in your body behind the scenes, consider an Inside Tracker test. Optimizing your levels before spring training will help you hit the ground–ahem–running.

Refuel Properly Post-Workout

After a run, make sure you’re re-fueling properly to support your muscle repair, growth, and recovery. Aim for a snack containing a 4:1 ratio of carbs to protein. Some examples include:

• Peanut butter and jelly sandwich: Use whole grain bread and no-added-sugar jam.
• Protein Smoothie: My favorite proteins are this grass-fed, pasture-raised collagen powder from Needed, and this grass-fed, pasture-raised whey protein isolate from Muscle Feast. These are the cleanest protein powders I’ve ever found!
• Greek yogurt, fruit, and granola: Be picky when choosing a granola, and look for one that’s low sugar! I love Purely Elizabeth, basically all flavors!
• Eggs and whole grain toast

Are You Excited for Spring Running?

Spring can be a great running season for many, with warm–but not hot– temperatures, and longer hours of daylight. Whatever your goals for your spring running, these 3 tips will help you prepare now, for a smoother transition between seasons.

Ready to level up your running? Reach out for a free consultation for individualized, virtual, 1:1 coaching with me!