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3 Ways to Turbocharge Your Spring Running

Try These Now to Hit the Ground "Running" in Spring

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:

Refueling properly after a run will ensure your body has the right amount of protein, carbs, and fats to build stronger, faster muscles. 
 

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!

Disclosure: Please note that some of the links above are affiliate links, and at no additional cost to you, I earn a small commission if you make a purchase. As an Amazon Associate, I earn from qualifying purchases. This income goes to supporting this website. As always, ideas and opinions expressed in this post are entirely my own.

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Winter Runderland: Winter Running Tips for Enjoying the Season

Shift Your Mindset to Enjoy the Best of Winter Running

If one of your New Year’s resolutions this year was health-related, you’re not alone. Now at the end of February, you’d also be in good company if you found yourself feeling burned out from those resolutions. Instead of offering Winter running tips to help you push through and hit your resolutions, I suggest a different approach. To find more joy in the Winter season, use it as a natural time to recover and rebuild.  

Why the Best Winter Running Tip is to Shift Your Mindset

We know intuitively that starting off with unrealistic New Year’s resolutions is a recipe for frustration. But that doesn’t stop us from doing it. Sure, you might be able to power through for a few weeks, but you’re more likely to hit your goals through incremental, sustainable progress than giant leaps. Often, the goals we have require a real lifestyle change, which is why my best winter running tips are really all about changing your mindset. Your mindset is your relationship to running.  Essentially, it’s your approach to how you train and why you run in the first place. It forms a sort of code that you live by, and greatly reduces the need to obsessively track your progress in the form of workouts completed, miles run, or weight on the scale. It helps you zoom out to what really matters, and forms your motivation to do it. When you get this part right, it becomes so much easier to accomplish the details, too. 
 
Some mindsets you might consider adopting are below. Try them out and see what feels right for you, or make your own.
  • I run because I enjoy it.
  • Eating healthy food gives me the energy my body needs.
  • I avoid alcohol because my sleep and energy are more important. 
  • Daily stretching supports my overall wellbeing.
  • I will prioritize how I feel over how I look. 

If your goal for 2024 is real change, it needs to be built gradually, and consistently, so that it actually sticks for longer than a few weeks. This is why having a training plan tailored to your goals is so helpful: it sets you up for success and helps you avoid burnout! 

Winter is a Natural Time of Rest

Another great way to avoid burnout is to ensure that you have meaningful periods of rest both during your training program, and in between training programs.  Our modern culture emphasizes constant achievement, in everything from our careers, to our relationships, to our training. But no one can be at the top of their game all of the time, not even professional athletes. This is a recipe for burnout. Mentally and physically, we need time to recharge. This is why training programs always include periods of rest, both within the program, and between programs. 

If you can’t remember your last easy week, now is a great time to have one. Start by decreasing the intensity, duration, or frequency of your workouts. Is it single digits outside? Freezing rain? Ice? Take some guilt-free time off, and don’t sweat it. Your fitness level won’t be negatively impacted by a day off, here or there. If you’re reading this, chances are that you’re already highly motivated in your training, which means you almost certainly need more easy days than you’re giving yourself. If you want to stay active and healthy long-term, learn how to rest and relax, too. 

Just like the rest of the natural world, humans need time for rest. With shorter days and colder temps, Winter is a perfect time to rest and recover, so you’re better prepared for Spring and Summer training.

Lean into Other Winter Activities

One of my personal mindsets for running is that I run to enjoy it. While I love planning racecations or hitting PRs, I genuinely love to run for the sake of running. This mindset shift means I don’t have a “bucket list” and I don’t “cross off” goals. I want to be happy running for decades to come, so what’s the rush? To keep a good relationship with running, I take breaks when I’m not feeling it. Winter is a perfect time for this. If you live in a particularly snowy and cold climate, lean into that! Maybe that means going on a short, slow run in the softly falling snow. Maybe it means skipping a run and watching the snow from inside. Or maybe you want to go all-in on Winter activities like sledding, making snow angels, and building snow forts. My point is, don’t treat running like a chore, or just some other thing on your to-do list. Getting some exercise while doing some fun seasonal activities will leave you recharged and ready for your next run.
 

Enjoy Winter Running, Spring Will Be Here Soon

Like everything else in life, the Winter season is temporary; Spring will be here soon! I encourage you to try these winter running tips for yourself, and enjoy the rest, coziness, and (albeit cold) beauty of Winter, while it’s here.  

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

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Lace Up with the Best Turkey Trot Gear of 2023

Turkey Trot, Gobble Wobble, and Dog Jog in This Running Gear!

Turkey Trot races have become a favorite Thanksgiving Day tradition for many, including my family. This year, we’re excited to take our Golden Retriever, Bodhi, on his first “Dog Jog,” a 1 mile fun run on Thanksgiving Day. It will be his first race ever! Whether a Turkey Trot is in your future, or you just need some good cold weather running gear, it’s all here.

 

Turkey Trot Running Gear

Get ready to trot in the best running gear this Thanksgiving!

The most important piece of gear for any runner is shoes. If you’re in need of some new ones, I’m still swearing by my Hoka Cliftons. I’ve worn them for years and years–not this specific  pair, though: make sure you change shoes every 400 miles or 12 months, whichever is sooner. Shop around for some Black Friday deals; Amazon has both Men’s and Women’s styles.


Socks are another staple, and having the right pair can make a big difference to your run! Pick a pair that feels good in the shoes you plan to run, that doesn’t bunch around your toes or slip down your ankles. It should also be a synthetic material so that it wicks sweat away from your feet to dry. Running in cotton is a recipe for blisters.

Stance makes my favorite running socks at the moment! Their Cyber Sale is happening 11/17-11/23, where you can get up to 40% off and free shipping on orders $49+. Pick up these performance tab socks, which come in multiple thicknesses and tons of colors.

Stance Performance Tab Socks

I like the Light and Ultralight cushion best for running, and the Medium cushion for everyday wear. But this really depends on your shoes and personal preference for fit!

Cold Weather Running Staples

As the weather gets colder, this Notch Thermal Headband from Brooks is my go-to. It keeps my ears warm, without interfering with a ponytail, and it doesn’t ride up or gap like other running headbands do. Pictured here is proof that I do wear it in LA– I wore it to last year’s Turkey Trot! Ryan is wearing the Brooks Notch Thermal Beanie, too. Both are on sale for 25% off on Amazon as of this post!

Gloves are also a necessity for me. Since Manhattan Beach is seaside, we do get some chilly winter weather. It’s still very benign compared to other parts of the US, but temps below 60 can definitely cause chapped, cracked hands, and no one wants that. I’m still running in these Nike gloves I’ve had for years. Last year I bought some Patagonia gloves that are great for everyday, running, and dog walking. Speaking of our four-legged friends…

Running Gear for Your Dog

To prep for Bodhi’s first Dog Jog, we bought him a new harness and new leash from Ruffwear. These are specially designed for running so they are lightweight and less likely to chafe! A new harness was a must for us because his current harness is a martingale type, meaning it could accidentally constrict him when he running, which we don’t want! We picked the Hi & Light Harness.

We also needed a different leash because his current one is pretty heavy. It’s great for daily walks, but for running, we picked the Roamer Bungee Leash. It has a hands-free option, stretchiness for a smoother run, and a traffic handle in case we need to keep him close.

We debated buying some dog shoes, but since this is such a short run (only 1 mile!) we’re going without them. If he really loves running and we start to do some higher mileage with him, we’ll try out some running shoes from Ruffwear. They’re pretty adorable, it was hard to not get them!
 
Wherever you’re trotting, this year,  have a fun one!
 
Ready to level up your running? Reach out for a free consultation for individualized, virtual, 1:1 coaching!


Disclosure: Please note that some of the links above are affiliate links, and at no additional cost to you, I earn a small commission if you make a purchase. As an Amazon Associate, I earn from qualifying purchases. This income goes to supporting this website. As always, ideas and opinions expressed in this post are entirely my own.

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  • admin
  • Gear
  • Nov, 18, 2023

Looking for Running Motivation?

This Iconic Catchphrase Helps Me Beat a Common Mental Block

Now in November, we’re nearing the end of the Fall racing season. Many runners like to take some well-earned time to recover during the Winter, but if you’re training for a Spring race, your program is just starting. Need some running motivation for those cold, dark Winter months? Read on to learn how I beat a common mental block, and the iconic catchphrase that helps. 

Where Does Your Running Motivation Come From?

It’s that time of day: time for your run. But you’re not feeling motivated. You’re tired, it’s cold, and it’s dark. You just don’t feel like lacing up and going outside. We’ve all been there. While each of these reasons may be valid, are any of them helpful? Should you really wait until you feel like it? 

A common mental block in running, (and in other aspects of life), is to wait until you feel motivated before taking action. But what if you never feel motivated? What if, the secret to feeling motivated, is to just get started anyway? Our bodies and minds are intrinsically connected, and they influence each other. Just as you can use psychology to tap into your body, say, challenging yourself in training, you can use this connection the other way round. You can use your body to influence and change your mind-state. 

You just don’t feel like lacing up and going outside. Should you really wait until you feel like it?

However, I’m not talking about ignoring or pushing through aches, pains, or illness. It’s always important to listen to your body, and seek professional, medical attention when necessary. This hack is purely for those days where you could go for your run, but you don’t feel like it–at the moment! In all likelihood, once you get started– and especially at the end– you’re going to be glad you did. 

Don’t Rely on Music for Your Running Motivation 

I love a good pump-up song, but I don’t think you ever want to be reliant on something external to motivate you for your run. In fact– and this might sound counterintuitive– one thing I swear by is never running with music. This forces me to be totally in the moment, enjoying the run and the world around me. It helps me tune into what my body is feeling, and what it’s needing. So much of our days can be filled with stuff and to-do’s; running with music, in my opinion, is just layering more noise onto the experience. If you feel like you just can’t run without music, that could be a sign that you’re pushing yourself too much, and running isn’t something you really enjoy for its own sake. Try running without music on your next run, and find out what your experience of running is, just by itself. 

 

How Making Enjoyment Your Primary Goal Beats Other Running “Motivation”

If you enjoy what you’re doing, you won’t need to rely on external conditions being “just right.” 

I love challenging myself with a faster pace, longer distances, or a sprint workout. But I truly enjoy the process of running, and I never run something just to “get it over with.” To me, that’s not a great way to go through life. Since running is something “optional,” why should it be treated like a chore? Sure, it’s great to set goals, but crossing the finish line and hitting that PR are such small moments in the grand scheme of running, and most of your time is spent in your weekly training runs. If you’re living for your goal, consistently treating running like a chore, it’s a recipe for burnout. This ultimately makes it so much harder to meet your goals! However, if you enjoy what you’re doing, then your motivation is intrinsic, and you won’t need to rely on external conditions being “just right.” So I want to encourage you to make enjoyment your primary goal for any run or race you do. 

To cultivate joy in your run, first reflect on your current relationship with running. Ask yourself questions like:

  • How do I feel when I’m running? 
  • Why am I choosing to run instead of doing any other activity? 
  • What could make the experience of running more enjoyable for me?
There’s nothing wrong with setting goals, but becoming too attached to them can suck the fun right out of running. If you feel like this has happened to you, make a commitment to yourself to just enjoy your next run, whatever that means for you. Try it, and see how it changes your experience, and your results over time. 

Lacking Running Motivation? Just Do It.

Perhaps this is why Nike’s famous slogan, “Just Do It,” is so impactful. With great simplicity, it cuts straight through all excuses, mental blocks, and attachment to goals and gets right to the point. To me, it means that if you want something, don’t wait for external things to fall in to place, don’t even wait for motivation, “Just Do It.”  And why should you do it? For the enjoyment of it. 

 

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

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4 Half Marathons to Run in Early 2024

Ready for a race-cation? Pack your bags and lace up for one of these 4 destination races!

If you’ve never heard of it, a race-cation is a vacation you plan around your race, usually in a unique destination city. This is actually how I’ve run most of my half marathons! It’s a great way to get excited for a race, and explore a new city. When else do you run around a city on foot for 13.1 miles?! You get to see a lot of a city this way, in a short amount of time. Today I’m highlighting 4 destination Half Marathons in early 2024, so you have plenty of time to plan and train for them. Check it out! 

>And if you’re ready to crush your goals with a personalized coaching plan, click here.<

Rock ‘n’ Roll Las Vegas Half Marathon

Where

Las Vegas, Nevada

When

February 24, 2024
Distances
Half Marathon, 10K, 5K

Why You’ll Love It

Run the Las Vegas Strip AT NIGHT in the Rock ‘n’ Roll Las Vegas Half Marathon! Seeing Vegas in all its sparkly splendor makes the miles fly by, not to mention the rockin’ on-course entertainment! This event also offers a pre-race concert, with past headliners ranging from Snoop Dogg to Kid Rock.  It starts in the late afternoon, so it’s dark by the time you finish, which is perfect to see Vegas at it’s meant to be. After you cross the finish line, catch the famous Bellagio fountains, or get a celebratory margarita from a street vendor (these were $20, massive, but freshly made!). 
It’s such a fun race, I’ve run it 3 times. Vegas makes a great race-cation because of all the restaurants, shops, shows, and nightlife it has to offer. Even if Vegas isn’t typically “your scene,” it’s worth a trip for the experience of running the Strip at night. Try skipping the clubs and casinos and opt for Cirque du Soleil, fine dining, and residence shows. 
Post-race in front of Caesar’s Palace
 
A view of the Strip from the Bellagio
Fountain-side dining at the Bellagio
Dinner at the Bellagio
Bellagio Patisserie has a delicious bakery, offers made-to-order omelets, and this intricate, working chocolate fountain
 

Surf City Half Marathon

Where
Huntington Beach, aka “Surf City, USA,” California
When
February 4, 2024
Distances
Marathon, Half Marathon, 5K, Beach Mile

Why You’ll Love It

Huntington Beach calls itself “Surf City, USA,” and this beachfront race should definitely be on your list. With surf-themed medals, ocean views, an open air expo, and a Beach Mile race the day before, the Surf City Half Marathon makes for a great race-cation. There are several hotels and resorts right along the PCH (Pacific Coast Highway) where the race starts and finishes, so it’s a very easy walk to and from the race. Do it for the surfboard medal, the ocean view, or the motivation to train during the winter. 
 
Southern California’s mild winters make for a nice escape from the frigid weather in other parts of the country. Huntington Beach is very walkable, with lots of shops and restaurants to explore before and after the race. Hit the beach by day and watch the surfers, or cozy up at night by a fire pit and listen to the waves crash. 
 
 
 

Where

Washington, DC

When

March 16, 2024
 
Distances
Half Marathon, 5K
 

Why You’ll Love It

The Rock ‘n’ Roll DC Half Marathon is packed with national monuments– on the course! You’ll run past the Washington Monument and Lincoln Memorial, and finish along the National Mall. The course also goes through some beautiful parts of DC. Too busy running to notice? Explore all the sites after your race, if your legs are up to it! 
 
The average temp is 48F, but on our race day, we also had rain. That made for a very chilly run. Since Spring weather can be unpredictable, check the extended forecast, have a few race outfits in mind, and consider dressing in layers. We brought thermal blankets to the start line to keep us warm and dry–at least for a little while. In case of rain and tired legs, it also pays to have a close walk to your hotel or transportation post-race. 
 

Key West Half Marathon

Where

Key West, Florida

When

January 14, 2024

Why You’ll Love It

Since the island is only about 4mi long and 2mi wide (at its widest!) you’ll see a lot of the island running the Key West Half Marathon!This is the only race on this list that I haven’t run–yet! I’ve been to Key West and loved it! So I can’t wait to run this race. Key West is known for its Key Lime Pie, gorgeous sunsets, conch fritters, and is home to the Southernmost Point of the Continental USA. 
 
See Mile Marker 0, Hemingway’s House, and stop by this famous dive bar post-race to tack a dollar to the wall.
 
 
If your legs still have some power, doing a bike tour is a great way to leisurely explore the island and see all the sights. 
 
 
 
Key West calls itself the “Conch Republic.” Don’t skip out on the Conch Fritters while you’re there! Just save them for after the race: fried food can be hard to digest, and you don’t want to risk it before a long race. 
 
Have you run any of these races? Let me know in the comments! 

Disclosure: Please note that some of the links on this page are affiliate links, and at no additional cost to you, I earn a commission if you make a purchase. I would never recommend anything I wouldn’t personally use, and the income goes to keeping this site updated and free for everyone!

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Warm Weather Running Gear

Stay cool and dry on those hot summer training runs with the best warm weather running gear from Stance.  These are my picks for the season of Sun. 

Warm Weather Running Gear from Toe to Head

Performance running socks are an important piece of your warm weather running gear kit,  allowing  moisture to evaporate and reduce your risk of chafing, blisters and smelly shoes.  

 

Subscribe to Stance.com email list and get 20% off your first order, code will arrive via email

 

Stance performance socks are comfy, sweat-wicking, and durable, and since they’re made by Stance, you know they look cool, too.


Stance Performance Tab Socks

These are my go-to running socks, with the perfect tab height and a reinforced heel (my previous socks would always wear through at the heel!).

Stance Performance Tab Socks
I like the Ultralight Cushion or Light Cushion for runs, and the Medium Cushion for everyday wear.

Run Light Tab Socks 3 Pack

Try a few thicknesses to see what feels best in your current pair of running shoes. 

 

Stance Performance Quarter Socks

Stance is making me want to wear ankle socks again for the first time since the ’90s. 

Stance Performance Quarter Socks

I love this ombre color– it makes me think of summer! 

Icon Sport Quarter Socks

The Black and White Icon Sport Quarter Socks are a great everyday option that won’t clash with the rest of your gear.

Icon Sport Quarter Socks

Sun-Protecting Warm Weather Running Gear

Stay protected from the sun so you can go the extra mile on those hot summer runs. I like to combine sun protection methods: mineral sunscreen, hat, sunglasses, and long sleeves/pants or UPF clothing all help me keep my cool and protect my skin! Be sure to check out my post for the best clean sunscreens that stand up to surf and sweat. 


Kinectic 5 Panel Adjustable Cap

These hats are gender-neutral and come in a variety of color ways to best match your style while keeping the sun off your face and out of your eyes.

Kinectic 5 Panel Adjustable Cap
Kinectic 5 Panel Adjustable Cap
Kinectic 5 Panel Adjustable Cap

Warm Weather Running Gear from Top to Bottom

Depending on your climate, you’re probably going to wear shorts on your runs this summer. These will keep you cool; just remember to sunscreen your legs!

Womens’ Work It Out Athletic ShortThese shorts are 2-in1, with an outer shell that sports tunnel storage (to stash your tank when you need to pull it off mid-run!), and a detachable compression short that has a side cell phone pocket. Comes in REBELROSE, which I love, or Black.
Womens' Work It Out Athletic Short

Womens' Work It Out Athletic Short


Flux Liner Athletic ShortThis men’s short has a long, mid-compression liner underneath and zip, hip, and liner pockets, which are clutch! They come in this Green Camo color, Black, and Heat, a cool black-lime-coral graphic pattern.

Flux Liner Athletic Short


Complex Athletic ShortIf you prefer shorts without a liner, keep it simple and opt for the “Complex” Athletic Short.

Complex Athletic Short
Complex Athletic ShortSince they’re linerless, you’ll probably want performance briefs. Luckily for you, Stance has those, too.

Stance Performance Boxer Brief with Wholester

Stance Performance Boxer Brief with Wholester?Before you lace up and head out the door, toss on one of these shirts (or not).


Fragment Performance T-Shirt
Fragment Performance T-Shirt

Womens’ Get Set Performance Tank Top
Womens' Get Set Performance Tank Top

 Disclosure: Please note that some of the links above are affiliate links, and at no additional cost to you, I earn a commission if you make a purchase. I would never recommend anything I wouldn’t personally use (or buy for a friend in the case of men’s gear!), and the income helps me run my site! 

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  • admin
  • Gear
  • May, 16, 2023

OURA RING REVIEW

I got an Oura ring in June 2022, after several months of debate. What finally pushed me to buy one was getting COVID on  a vacation to Hawaii, which ruined the trip. I knew Oura was being used by  the NBA to provide early COVID-19 detection, and wondered if it could have alerted me to impending sickness. I was also drawn to the amount of biomarkers that it tracks, and its super small (and stylish) form factor. Now 7 months into using my Oura ring, I wanted to share a review. TLDR; the Oura Ring is my favorite wearable, having measurably improved my sleep and performance. Get one now!

THE HYPE

Firstly, much of the hype IS worth it! The amount of data available from a small and nonintrusive wearable is impressive. The ring comes in multiple sizes, but it could take a little trial and error to find the right fit. I ended up buying the smallest size Oura ring because I knew it would fit more fingers and give me more options. Still, I moved the ring around the first couple months and finally settled on the middle finger of my right hand. You may find your finger gets waterlogged where the ring is; Oura recommends to slide the ring up and down your finger after hand washing, to dry off the whole finger, and this helps!

SLEEP SCORE

Sleep was one of the features I was most excited about. Oura does not disappoint, providing both a Sleep Score and a Readiness Score each morning. The Sleep Score takes into account your total sleep, efficiency (percentage of time you’re in bed and asleep), restfulness (amount of movement during sleep), REM and Deep sleep, latency (how long it takes you to fall asleep), and timing (when you went to sleep). It provides breakdowns of when you had light/REM/deep sleep, and when you woke up or moved during the night. It tracks average oxygen saturation with SPO2, as well as heart rate and heart rate variability.

Before getting the Oura Ring, I had difficulty sleeping, and thought I might have a sleep disorder. Instead of seeing a sleep neurologist, I now have months of data with Oura to analyze. Using Oura, I learned that I was having objectively great sleep, yet I was still feeling tired,  leading me to question whether I was getting sick, or not. Why am I still tired? What can I do about it? The Readiness Score has answers.

READINESS SCORE

Oura’s Readiness Score uses multiple factors to assess your overall “readiness” and suggest an amount of activity for that day. This helps me decide what type and intensity of workout to apply. The score accounts for resting heart rate, HRV balance, body temperature, recovery index, sleep, sleep balance, previous day activity, and activity balance. Through this score and component breakdown, I learned that I had no “easy” days for several weeks, even if I didn’t run at all. My daily activity outside of actual workouts was too high. As I looked closer, I realized where I was overdoing it, and made small changes, from how I walk my Golden Retriever, to which days I do chores, to giving myself more time to just relax. Simple, yet effective! 

TIMING IS EVERYTHING

Still, I felt tired in the morning.  I learned that I can’t make up for going to bed “late” by sleeping longer. My middle school teacher once said that the hours of sleep before midnight are the best, and she was on to something. In fact, Oura measures “recovery index” as how long it takes for your resting heart rate to stabilize during the night. Oura says that, ideally, this should happen in the first half of the night, at least 6 hours before you wake up the next day. For most people, this probably places the target several hours before midnight. So, I’ve started going to bed a little earlier each night, and am now going to bed a full hour earlier than before. When I go to bed earlier, it also takes me LESS time to fall asleep! Win-win. 

WOMEN’S FEATURES

A few months after my Oura purchase, they partnered with Natural Cycles. Natural Cycles is a natural, hormone-free, FDA-cleared fertility and birth control app which uses basal body temperature to track your cycle. This was a homerun for me, and something I was hoping Oura would add since before I bought it. Before the partnership, Natural Cycles required you to take your temperature first thing in the morning, within a specific time frame, and enter it into the app. Now, Oura syncs this data seamlessly with Natural Cycles. It’s simply amazing. I’ve been using Natural Cycles for 3 years now, and wish I had switched off hormonal birth control sooner. The Oura ring also uses your temperature fluctuations to predict your period start. I was already using Natural Cycles for this, so now I cross-check several apps to triangulate my start date. I guess that’s my engineer showing.

ILLNESS

When I bought the Oura ring, I was super hopeful it would help me answer whether some malaise is due to sickness, stress, over-training, my period, or Mercury Retrograde. However, Oura did not pick up on the fact that I was sick this year (not COVID, just a bad cold). I tagged my illness in the Oura app, so maybe it will pick up on future illness earlier. I’m hopeful that future Oura upgrades will be able to detect mild illness without a fever. That said, the Readiness Score provides a good barometer for when to have a hard workout, a moderate or easy workout, or a rest day, to prevent exhaustion and susceptibility to illness.

WORKOUT FEATURES

While Oura has added workout heart rate features, it cannot replace a running watch, so I’m keeping my Garmin.  Obviously the Garmin has a wrist-mounted display while the Oura doesn’t, and has greater GPS capability, so Oura will always take a backseat to realtime workout monitoring with a Garmin. But, Oura can now track workout heart rate and pick up when it thinks you’re doing a workout without you having to enter it into the app, which is great! It’s not accurate enough to really train against, but since it has your heart rate and just about every other metric, I think it would be good to pair workout training on your Garmin with Readiness on the Oura.

WHAT’S NEXT

Sleep-wise, I’m really interested in how Oura could be used for sleep disorder diagnosis and/or management. Already, Oura analyzes your SPO2 and notes any breathing irregularities–a good measurement to watch as a possible indicator of sleep apnea.  I’d love to see Oura integrated with Cognitive Behavioral Therapy for Insomnia (CBTI) methods. For example, could Oura use your sleep data to inform your CBTI protocol, telling you when to go to sleep or wake up accordingly when adjusting your sleep cycle. 

I’d also  love to see more insights related to the menstrual cycle. Oura already provides insights regarding elevated temperature and resting heart rate during the second half of the menstrual cycle, and timing harder workouts at the front end of the menstrual cycle. But how much weight should this carry when making a training plan? I can’t wait to see Oura’s next software (and hardware!) evolutions!

SUMMARY

The Oura is a fantastic wearable that’s small, stylish, and accurate. No other wearable provides insight into as many biomarkers and data with the accuracy that Oura does. It’s not a replacement for a running watch, but it is a nice complement that can help you track your body’s readiness and help you get to the next level of performance. If you’ve ever struggled with sleep, getting the Oura is a no-brainer. 

Health and longevity are areas of my budget where there’s practically no limit. More and more I realize that I can either spend now on something preventative and more “fun,” or spend later, in a not-so-fun way. $350 for an Oura Ring and better sleep? You’d be hard pressed to pay just that in one visit to a sleep neurologist. Do yourself a favor and buy the Oura Ring now. Then let me know your thoughts in the comments!

Disclosure: Please note that some of the links above are affiliate links, and at no additional cost to you, I earn a small commission if you make a purchase. As an Amazon Associate, I earn from qualifying purchases. This income goes to supporting this website. As always, ideas and opinions expressed in this post are entirely my own.

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2022 Running Gift Guide

It’s still sunny in Southern California, but winter is around the corner, and the holidays are almost here. Whether you’re gearing up for a Turkey Trot, training for an early 2023 race, or just excited for Black Friday, I’ve rounded up the best running gifts for every runner on your list, including yourself!

   

WINTER RUN-DERLAND

The temperatures are dropping, but that doesn’t stop runners from getting outside and getting those miles. Stay cozy in any weather with these cold weather running gifts.

 

OUTERWEAR

This headband from Brooks is my absolute favorite. It’s soft and the perfect weight for chilly evening runs. It’s unisex and comes in black, navy, and light blue. Some headbands gap around the ears or slip down; this one stays in place and fits like a glove! 

Speaking of gloves…mine are so old that they aren’t for sale anymore. They’re Nike and still going strong! The link below is for an updated version of the gloves. These are lightweight, so they’re perfect for a mild California winter run.

 

PEAK PERFORMANCE

These gifts are for the runner that’s looking to push their performance. From my favorite clean protein powder, to wearables that track more than your mileage, to injury prevention tools, you’ll find it here.

PROTEIN POWDER

This is the cleanest protein powder I’ve found. It’s from pasture-raised, grass-fed cows, and free of fillers and additives. It’s cold microfiltered and ultrafiltration processed. Best of all, it’s Labdoor certified for label accuracy and purity. Many supplements and especially proteins contain heavy metals–some have levels high enough to require the CA Prop 65 Warning on them! That’s why I review my supplements to make sure they’re third party tested for label accuracy and purity of ingredients. This one checks all the boxes.
I get the Unflavored variety and mix it with some cinnamon and vanilla extract, or add it to a smoothie. The Chocolate version is also good, containing cocoa and Stevia Reb A. 


OURA RING

If you’re a fan of biohacking, several wearables can track your sleep stages, sleep quality, and other biometrics to analyze your recovery and ability to perform. I’m using the Oura Ring and it’s really helped me understand how I’m sleeping, and what impacts my sleep and overall performance readiness, so I can adjust accordingly. After more than 6 months of using mine, I can say it lives up to the hype and the cost is well worth it! 

 

GARMIN FORERUNNER

The Forerunner series is my favorite, and Garmin just released the Forerunner 955 which includes the “Body Battery” readiness indicator. This is something I can’t wait to purchase, and I’m hoping for a Black Friday discount!

 

INJURY PREVENTION

Having the right tools can make all the difference. Add these to your toolkit for running injury prevention.
 

CALF SLEEVES

Calf sleeves have saved me during long runs, high mileage weeks, endurance races, or tweaking a muscle while walking (being pulled by) my Golden Retriever. They’re also a great remedy for shin splints! I’m a Zensah ambassador, and their compression products are my go-to for just about any minor running issue. Their sleeves are unisex and come in both traditional colors, and some pretty fun prints.

 


 

FOAM ROLLERS

A foam roller should be in every runner’s toolkit. For more on foam rolling, check out this blog post on Preventing Running Injuries.
 I like this foam roller by Trigger Point for a deeper massage.
 

 For a lighter, daily massage, I prefer a smooth foam roller, and it becomes softer with use, which has been great for helping me recover from Piriformis Syndrome (more on that in a future blog post). This cork one is a sustainable alternative to traditional foam. 

This handheld roller by Pro-Tec Athletics is one of my favorites. Its small size makes it great for on-the-go and targeting any problem spots. It’s helped me target my piriformis muscle gently as I recover from Piriformis Syndrome!

 

STOCKING STUFFERS

Stocking stuffer, but make it running. These smaller items are a great way to fill your runner’s stocking.

SNACKS

Healthy, portable, and tasty, these Honey Stingers will fuel your runner before, during, and after their next run.


Gu Energy Gels will fuel your runner on those longer runs. The sun may be setting alarmingly early these days, but their energy levels will stay high with these gels.

Skratch is my favorite hydration drink. Clean and simple, it’s perfect after a long, hard run. This sampler pack comes with different flavors in portable packets–perfect for a stocking stuffer.

 

Disclosure: Please note that some of the links above are affiliate links, and at no additional cost to you, I earn a small commission if you make a purchase. As an Amazon Associate, I earn from qualifying purchases. This income goes to supporting this website. As always, ideas and opinions expressed in this post are entirely my own.

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5 Quick Tips for Preventing Running Injuries

RUNNING UP THAT HILL

Unfortunately, running injuries are all too common. They can range from minor annoyances that resolve quickly to critical, run-stopping injuries. Today’s blog post covers 5 quick tips you can use for preventing running injuries. 
 
WARNING: Always consult your doctor before beginning this or any other exercise program. Not all exercise is suitable for everyone, and this or any exercise program could result in injury. The content of this program is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. 
 

1. WEAR THE RIGHT SHOES

THE RIGHT PAIR OF RUNNING SHOES IS CRITICAL FOR RUNNING INJURY PREVENTION. ANY TIME I’VE HAD MINOR ISSUES SUCH AS SHIN SPLINTS, MINOR KNEE PAIN, OR SORE TOES, CHANGING SHOES HAS RESOLVED IT, OFTEN PRETTY QUICKLY. GOOD RUNNING SHOES SHOULD OFFER THE RIGHT LEVEL OF SUPPORT, CUSHIONING, AND STABILITY FOR YOU, AND ENOUGH ROOM FOR YOUR TOES TO SPREAD OUT. YOU SHOULDN’T FEEL CRAMPED, AND MOST RUNNING SHOES SHOULD NOT NEED TO BE “BROKEN IN” VERY MUCH. WITH SO MANY OPTIONS ON THE MARKET, I RECOMMEND HEADING TO YOUR LOCAL RUNNING STORE. THE EMPLOYEES ARE OFTEN LONG DISTANCE RUNNERS THEMSELVES, AND CAN FIT YOU FOR A SHOE TO MATCH YOUR FOOT AND STABILITY NEEDS. SOME STORES EVEN OFFER 3D SCANNING TO BETTER ASSESS YOUR STRIDE. SOME SHOE BRANDS OFFER ONLINE QUIZZES TO ASSESS YOUR NEEDS AND SUGGEST A SHOE, BUT THERE’S NOTHING LIKE ACTUALLY RUNNING IN A SHOE. TWO OF MY FAVORITE RUNNING SHOE BRANDS ARE BROOKS AND HOKA, AND THEY BOTH OFFER ONLINE QUIZZES TO GET YOU STARTED.

BROOKS SHOE FINDER HOKA SHOE FINDER 

MY FAVORITE RUNNING SHOES RIGHT NOW ARE THE HOKA CLIFTON. IT’S A NEUTRAL, CUSHIONY SHOE WITH A 5MM HEEL-TOE DROP.
women’s
men’s

2. CROSS-TRAIN

IT MAY SEEM COUNTER-INTUITIVE, BUT TO BE A STRONG RUNNER, YOU NEED TO DO OTHER WORKOUTS BESIDES RUNNING. CROSS-TRAINING IS THE TERM FOR PERFORMING A SPORT THAT IS COMPLEMENTARY TO YOUR PRIMARY SPORT. IT HAS THE DUAL BENEFIT OF GIVING YOUR PRIMARY MUSCLES A BREAK, AND USING THEM IN A DIFFERENT PLANE, HELPING TO PREVENT RUNNING INJURIES BY STRENGTHENING THE ENTIRE SYSTEM. RUNNING OCCURS PRIMARILY IN THE SAGITTAL AND TRANSVERSE PLANES, SO IT’S A GOOD IDEA TO CROSS-TRAIN IN THE FRONTAL PLANE. CROSS-TRAINING CAN LEAD TO INCREASED STRENGTH AND CARDIOVASCULAR FITNESS, AND ALSO GIVE YOU A MENTAL BREAK FROM RUNNING. FOR RUNNERS, SOME COMMON CROSS-TRAINING SPORTS ARE SWIMMING AND CYCLING, BUT YOU COULD ALSO DO YOGA, PILATES, OR LIFT WEIGHTS. WHATEVER YOU CHOOSE, AIM FOR CROSS-TRAINING ON NON-RUN DAYS, 2-3 TIMES PER WEEK DEPENDING ON YOUR TRAINING SCHEDULE. MAKE SURE YOU CAN PERFORM THE NEW WORKOUT SAFELY, AND WITHOUT EXPENDING SO MUCH ENERGY THAT YOU’RE ACTUALLY LESS ENERGIZED ON YOUR RUN DAYS. I LIKE YOGA FOR BALANCE, STRENGTH, FLEXIBILITY, AND STABILITY, AND CYCLING FOR LOW-IMPACT CARDIO.
 

3. FOAM ROLL

Fascia is the name for the web-like connective tissue surrounding your muscles, and using a foam roller for self-massage can loosen the fascia and reduce muscle soreness and tightness. This is called myofascial release. Keeping your muscles loose is a good running injury prevention strategy. The most important thing to remember when foam rolling is to go gently. Sometimes it may feel uncomfortable, but always stop short of the point where it hurts. The goal of foam rolling is to massage your muscles and connective tissue to reduce tightness, so stick to light to medium pressure; you shouldn’t be in pain!
I use different kinds of foam rollers depending on what area I want to target.  For a lighter, daily massage, I prefer a soft, smooth roller. when my traditional foam one fell apart, i looked for a more sustainable alternative and bought one made from sustainably-harvested cork! so far, i love it! it’s 4″ diameter and super soft, smooth, and easy to roll without harsh chemicals or any off-gassing smell. I bought mine from Earth hero, but here’s a similar one from amazon.
 
NATURAL CORK ROLLER:
 
This foam roller by Trigger Point is great for getting a deeper massage, but if you’re new to foam rolling, start with something softer. When using this, avoid any tender areas, as you don’t want to aggravate the area and cause more inflammation. Proper foam rolling should reduce inflammation!
Trigger Point Foam Roller:
This handheld roller by Pro-Tec Athletics is one of my favorites. Its small size makes it great for on-the-go and targeting any problem spots. It’s helped me target my piriformis muscle–gently!
roller massager:
It’s not foam, but I love using this spiky ball to massage my feet. It can feel pretty aggressive, so try it while wearing socks to soften the massage. This is great for arch soreness or plantar fasciitis (although if you really have a foot issue, make sure you’re seeing a medical professional for diagnosis and treatment). Next time i need one, i’m going to try out a cork massage ball instead! Both types linked below.
spiky massage ball:
cork massage ball:

4. WARM UP WITH PROPER STRETCHING

PROPERLY WARMING UP IS A GREAT WAY TO PREVENT RUNNING INJURIES. THIS COULD BE LIGHTLY JOGGING, WALKING, OR DOING SOME DYNAMIC STRETCHES. I AVOID STATIC STRETCHES PRIOR TO RUNNING. SOME STUDIES SHOW THAT STATIC STRETCHING PRIOR TO RUNNING CAN LEAD TO A DECREASE IN FORCE PRODUCTION. STATIC STRETCHES BEFORE YOUR MUSCLES ARE WARM COULD ALSO LEAD TO OVER-STRETCHING. FOR THESE REASONS, I USE STATIC STRETCHES ONLY AFTER A RUN.  A PROPER WARM UP PROTOCOL BEFORE A RACE MAY INVOLVE PLYOMETRICS, STRIDES, OR JOGGING AT A CERTAIN PACE. A RUNNING COACH CAN HELP YOU INTEGRATE THIS INTO YOUR PROGRAM!

5. REST

Rest is what your body needs to repair itself and recharge, but many of us find it hard to prioritize. If you’re serious about performance, preventing injury, or just feeling better overall, you can’t neglect rest.  That means prioritizing sleep and recovery days. A good training program should include enough rest days and active rest days to give your body time to recover in between more strenuous workouts.
If you’re a fan of biohacking, several wearables can track your sleep stages, sleep quality, and other biometrics to analyze your recovery and ability to perform. I’m using the Oura Ring and it’s really helped me understand how I’m sleeping, and what impacts my sleep and overall performance readiness, so I can adjust accordingly. (I plan to cover biohacking and how I use my Oura ring in future blog posts, and will update this page with those links when they’re ready). 
 
 6. TRAIN SMARTER
Bonus tip #6: take the guesswork out of training and work with a running coach!
Many running injuries are caused by poor running mechanics, muscle imbalances, and increasing volume/intensity before your body is ready. Every runner is unique, with their own body mechanics, experience level, current cardiovascular fitness, goals, and timeline. To train smarter, improve performance, and better prevent running injuries, you need a training plan–one that’s tailored to you. If you’re interested in personalized, virtual running coaching for your next half or full marathon, click the contact link above to request a consultation with me. 

Disclosure: Please note that some of the links above are affiliate links, and at no additional cost to you, I earn a small commission if you make a purchase. As an Amazon Associate, I earn from qualifying purchases. This income goes to supporting this website. As always, ideas and opinions expressed in this post are entirely my own.

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