,

I'm a Girl . . . I'm Going to Run

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"I wasn’t masquerading as a male . . . I was what I was. I’m a girl, I have a skirt, my hair is done, I have lipstick on and I’m going to run.”
- Dr. Julia Chase-Brand 




United Press International United Press International

A recent New York Times article tells an incredible story about a woman, Dr. Julia Chase-Brand, who refused to accept our nation's view that road races are men's only events and the ban on women's official participation in these races 50 years ago.

 

Embracing her femininity combined with her athletic ability, Chase-Brand paved the way for women runners today when she competed (and beat several men) in the Manchester Road Race in 1961, despite the American Athletic Union ban on women's participation.


Read the full article, "A Leading Pioneer" for an inspirational story, and reminder to honor those responsible, both men and women, for the evolution of women's running the next time you line up at the start of a road race or receive support along the way.

Running wild through the streets of Buenos Aires

This past Sunday, I (Meghan) ran the Buenos Aires marathon. It was my 10th marathon and I felt as if I needed to do something special for it.  We ran all through the city - from the famous Recolta cemetery to the streets of La Boca, through the new area of Puerto Madero and a lot of other neighborhoods and area that I had never seen in Buenos Aires. It was humid and overcast but a wonderful day! I ran with Romina, who is from Buenos Aires, and ran her first marathon. We celebrated with champagne, a parilla and un poco dulce de leche![gallery link="file" order="DESC"]
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7 Reasons Why Massage is Great for Runners

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We asked one of our favorite Brooklyn massage therapists (who has helped us recover from many a long run) to discuss the merits of massage and why it's great for runners. 

by Jennifer Mayer, LMT

PREVENT: Massage can help prevent injuries by increasing fluidity in tissues, increase range of motion and increase flexibility. Additionally, massage is an excellent way to gain valuable information about the condition of your muscles and work out any potential areas of tightness that could lead to an injury.

STRETCH: Stretching improves range of motion, muscle flexibility and prevents injury. All three are important factors to keep you running healthy and injury free.

FLUSH: Running produces lactic acid, a metabolic waste product the gets stuck in the muscles. Lactic acid causes pain and discomfort by irritating the nerves in the muscle tissue. Massage flushes lactic acid out of the muscles, enabling you to recover quicker, with less pain and discomfort from workouts.

EASE: Massage helps the body move freely and with more ease. When muscle repairs itself after exercise and strength building, the muscle fibers are misaligned. Massage helps realign these fibers.

HEAL: By increasing blood flow, massage helps injuries recover faster by bringing essential nutrients and tissue repairing cells to the injury site. This increased flow also removes wastes created by the injury quicker, further supporting the healing process.

SUPPORT: Massage with an emphasis on structural alignment helps runners keep good posture and structural integrity by releasing tightness throughout the body. Releasing tight feet can do wonders for your gate and low back or hip pain.

DOWN TIME: Rest is an important aspect of any training regime. Massage encourages time for rejuvenation to restore your reserves.

Jennifer Mayer is a licensed massage therapist practicing in Brooklyn, NY. Over the past 8 years as an LMT Jennifer has had the pleasure to work with athletes from all backgrounds. From eager rock climbing kids, to professional cyclo-cross racers to individuals training for 10ks and triathlons to Olympic runners. Jennifer also specializes in prenatal and postpartum massage. You can visit her website www.mamamoonnyc.com for more information.

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Our Favorite Core Strength Exercises

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We love our core strength workouts. We recommend working your core at least 5x a week - yup, 5x a week. That doesn't mean busting out 100 crunches and calling it a day.  Instead, we want our clients (and everyone) to do concentrated, effective core exercises.  A strong core helps increase your running efficiency, lowers the risk of back and pelvis injuries and increases your stability.

Here are our other favorites:


  • Plank: Begin on elbows and toes (make sure elbows are directly underneath your shoulders). Hold for 15-20 seconds and work up to 45 seconds.

  • Side Plank: Begin by laying on your side. Push your hips up so you are on the outside of your right foot and right elbow is underneath your right shoulder. Hold for 15-20 seconds, switch sides; work up to 30 seconds. Repeat 2x.

  • Knee to Elbows Reverse Crunch: Begin on hands and knees. Bring opposite knee and elbow in towards your center, crunching in your abs and hold for 3 seconds, straighten leg and elbow out away from center and then bring back in again and hold for 3 seconds. Do 10 reps on each side, 2x.

  • Superman: Raise arms and legs off the ground (keeping neck in line with your spine and relaxed) and hold for 3-5 seconds. Repeat 10 times.


Women's Health has some great exercises that you can do standing up. Check em out and remember, perform core exercises 5 times a week!

Beginner's Running Program - 0 to 3.3

We've teamed up with Triomph Gym to bring Brooklyn a beginner's running program. We'll take you from 0 to 3.3 miles, which will get you around the Prospect Park loop in 4 weeks!

We offer 2 sessions:
Every Monday at 7pm (10/10, 10/17, 10/24, 10/31)  or
Every Saturday at 9am (10/15, 10/22, 10/29, 11/5)
*8 people minimum to hold a class time and 12 people maximum per class.

Every participant will receive:
1) An initial comprehensive questionnaire about your fitness and running background, personal and fitness goals and nutrition.
2) Month long customized training plan - with detailed running workouts for each week.
3) 4 group running classes focused on form & technique, strength & endurance, hills and speed.
4) Unlimited group classes at Triomph.
5) 2 Nutrition workshops:

  • Fueling & Refueling: Learn the principles of nutrient timing and   how eating at certain times will boost your athletic performance and place you on the fast track toward achieving your goals.

  • Nutrition's Role In Rest & Recovery: 90% of all trainees including professional athletes are over training. In this workshop, learn the art of rest and recovery and why it is an often forgotten, but critically important part of every workout program.


6) Access to online support group/forum as well as to specials and discounts on a Triomph website 'secret page' (visible and accessible only to program participants!).
7) Unlimited email communication with Hot Bird Running Coaches and Triomph Nutritional Counselor.

Click here to sign up for the Monday or Saturday group classes!
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Dyanmic vs Static Stretching

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I haven't conducted a scientific research study on the benefits of static vs dynamic stretching; instead, my findings come from personal experience. Based on my last year of training, I prefer and recommend dynamic stretching.

Dynamic stretching is stretching while moving parts of your body while gradually increasing reach, speed of movement or both (think butt kicks or knee raises while running). These movements do not exceed one's range of motion. Dynamic stretching is controlled arm and/or leg swings while ballistic stretching involves forcing body parts beyond their range of motion.
Great video from Runners World

Arms circles, exaggerating a kicking action and walking lunges (without weights) are examples of dynamic stretches. A walking lunge dynamically stretches the hip flexors by emphasizing hip extension and can reduce muscle tightness around the hip joint necessary for competition.

Dynamic stretching is useful before competition and has been shown to reduce muscle tightness post workouts. Static stretching and foam rolling are great post workout activities. Make sure you don't overstretch. For example, if your legs are tight, bend your knees as you perform a standing forward bend. Let your muscles ease into the stretch.

Check out how dynamic stretching works for you or email us for more information on the stretches we use the most!

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How Do You Stay Young?

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Forget treatments and expensive products. Stay young in less traditional and dare I say "better" ways whether it is jumping off a curb during your run, wearing a loud workout outfit or skiing in only your bikini! Check out one of our favorite staying young stories in Bazaar's August 2011 edition: The Pressures of Staying Young by Alex Kuczynski.

Special thanks to my sis-in-law for passing this story along!

 
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A Personal Account of Filling an Olympic Athlete’s Shoes - Destination Race Preparation 101

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What happens when you wake up the morning of race day to discover not that you forgot your running shoes, but you flew all the way across the country with two right shoes?   You might laugh at how ridiculous and far-fetched this sounds – but it’s possible – and it happened to yours truly last weekend after flying across the country from NYC to Portland, OR to run in the Eugene Women’s Half Marathon the following day.  For proof, check out the race recap newspaper article featuring my story.

How does this happen?  When packing my shoes for the two-day trip, instead of grabbing a right and left shoe from the shoe basket filled with three pairs of the same running shoe, I looked at the tread on the bottom of each of the six shoes and packed the two with the least amount of wear and tear.   Not smart - I realize this now especially since the tread on all of my left shoes is significantly more worn down in the same spot than my right shoes.

Unfortunately, I packed the morning of my flight and mentally spaced on this important piece of information.  So, the night before the race, I laid out my gear including my timing chip, bib, running shoes and even my hair rubber bands failing to notice what was missing - my left shoe!   It wasn’t until I went to put my shoes on before walking out the door thirty minutes before the race started that I became aware of my ridiculous mistake.

How do you fix this problem? It was too early and there wasn’t enough time before the start to buy a new pair of shoes.  My cousin, who was running the race with me, had a bunch of extra pairs of running shoes in her car, but she wears a full size smaller than I do.   At this point, my only options were to run in two right shoes or cram my size 9.5 feet into size 8 running shoes.   Neither of these would get me through the race uninjured, or even to the finish line.  I was only running this race as part of my training for the NYC marathon in November.  On the other hand, how could I forgo running in the race when the entire point of my trip was the race???  So I put on a pair of muddy size 8’s and headed to the start.

By the time we arrived at the start, my feet were going numb and I was losing circulation in one of my big toes.  My cousin, still determined to find me a pair of shoes that fit well enough for me to make it through the race still standing, walked right over the announcers at the starting line who were busy getting the runners fired up with enthusiastic yelling over a loud speaker system and asked them to make a special announcement.  Moments later, over a thousand runners and spectators heard, “if anyone has an extra pair of size 9.5 running shoes to lend to a runner who just flew in from Brooklyn, please come see us at the starting line.”

At first, all I could hear was the sound of several runners sympathetic sighs for the runner from Brooklyn without shoes.  Then a woman holding a newborn walked over to me and said she wears a size ten and asked if that would work.  Without hesitation, I immediately accepted her offer and began to take off the size 8’s that were killing me.  As I was lacing up the size 10’s, another woman started telling me how I was borrowing the shoes of an Olympic runner (who also happened to be the race director), Nicole Teter.  This wasn’t intimidating or anything!

The race was starting in less than three minutes, so I thanked Nicole profusely and confirmed that she would be at the finish so I could return the shoes before moving into the crowd of runners waiting behind the starting line.  As they played the national anthem over the speaker systems, my cousin and I fumbled with the plastic zip tie that attached my timing chip to the shoes I had just borrowed (from an Olympic Athlete!).  Official race photos from the start show all the runners bouncing up and down waiting for the gun to off except for the two of us who were bent over dealing with my shoes.  The actual race turned out to be a beautiful course and my time was right on target for my goal pace that I’ve set for the NYC marathon and my feet felt great the entire race.

Although the race was amazing, the most memorable part by far was the finish.  Apparently, my story caught several peoples’ attention and when they announced Jessica Green from Brooklyn, NY as I crossed the finish several people I’ve never met before came right over to celebrate my finish and ask for a race recap.  I was then shooed over to the tent where my shoe donor, i.e. the race director and Olympic athlete, was sitting.  We exchanged laughs, talked about the course and the freight train delay less than a mile into the course (see linked article for more details).  Then the press came over to interview me about my shoe debacle for the race recap article in Eugene’s newspaper.  For a brief moment in time, I felt like I had stepped into the spotlight as a professional athlete – and I LOVED every second of it.

A very special thank you to Nicole, for your generosity and charitable giving (she told me to keep the shoes!) and my cousin for coming up with the idea to ask the announcers to make a request over the speakers for an extra pair of size 9.5 shoes and for all of those responsible for a great race experience.

Next time I travel out of town for a race, I guarantee you that I’ll be wearing my running shoes during the drive or flight there and when I line up at the start of future races I’ll be smiling about the time I successfully filled an Olympic athlete’s shoes for the Eugene Women’s Half Marathon!

By Jessica Green - Hot Bird Running Co-Owner & Coach

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Want to start running?

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The fall is upon us and it's a great time to get out there and start running and achieve new running goals. We want you all to avoid injuries and have fun while running. We've put together a list of our top tips of how to start running for new (or returning) runners

1. Run and Walk


The most common mistake we see is people deciding to just go run for 3 miles. It's easy to do, just lace up those sneakers and head out the door, right? Wrong. Running without a proper mileage base and starting out too fast can lead to injuries and burnout. Ease into running by gradually increasing miles and pace and/or intensity. If you haven't run in years, we recommend a walk/run approach. Set a time goal (20 mins of exercise) and then run for 2 mins and walk for 2 mins. After a few runs like that, begin to run for longer (3-5 mins) with shorter walk breaks.

We promise you'll enjoy the run more and wake up with less aches and pains than if you had run full out for 2 miles.

2. Rest!


It's a common belief that in order to get faster and run longer requires more running. While you do need to put in more hours out there on the pavement or trails, the biggest part of running farther and faster is recovery time.

Running is an intense exercise and because of that, you need to special attention to recovery. It's important to properly cool down and stretch after runs.  Recovery begins during your cool down. Begin slowly your pace down to bring your heart rate down for the last 5 minutes of your run. After, spend 10 minutes stretching.  Stretching will help minimize post-run soreness.  Proper post-run nutrition, hydration and icing are also key components of recovery. Eat carbs & protein within 30 minutes of a workout and remember to hydrate properly all day. Icing will help ease sore muscles and joints.

3. invest in the proper shoes and clothing


It's true that running is a pretty low cost, low maintenance sport. However, there are a few key pieces of "equipment" that require an investment. The most important piece is finding a proper shoe.  Not all running sneakers are created equally nor are all correct for you.  Go to a specialty running store (not a store like Sports Authority) and talk to the sales person about your training, where you are at in training and your running history. Don't be embarrassed! They are there to help you find a shoe you love and in turn, love running.  Jessica and I recommend Peter at the downtown Urban Athletics, he helped us find the shoes that we love and carried us to our marathon goal times.

Finding the right clothing is another huge part of running.  Chafing isn't a myth! We highly recommend lululemon athletica for both men's and women's running clothes. The lululemon educators will help you find the right shorts, crops and running tops for your body and your needs.

4. Set Goals


Running is great and we want everyone to feel the joy and adrenaline rush of a good run. Not all runs are joyful and pain free however. There are days when your motivation is low or non-existent and you won't want to run. That's where having a goal and a plan is crucial.  Having a goal with a training plan will help you fight through the times when motivation is low.  Many beginning runners decide to run because they have a goal of getting healthy or losing weight. These are not specific enough. If you want to lose weight, decide how many and by-when. If you want to get healthy, decide what that means - I run 2 miles without stopping - and by-when. Setting goals will keep you motivated.

5. Change it up


Many newbie runners stick to what they know - the same route and the same pace. A key component to sticking with a training plan and achieving your goals is variety.  This means variety in running and types of exercise.  One of the easiest ways to change up your training is by running different courses.  Pick routes that have fills, flats and maybe even different surfaces. Don't run the same route and same direction every week.  Your feet and body will thank you. Another way to add variety to your runs is by incorporating speed/interval training into your runs.  It is important to mix up your pace by doing speed once a week and a slower, longer run once a week.  Mixing up pace and distance of runs will add variety and you improve at a much faster rate.

Additionally, doing activities other than running is crucial. Go for a walk, a swim, take a spin class, or a yoga class at least one time a week. This will give your muscles a reprieve and work them in different ways.

Running is a fun activity. We hope our tips help you to feel successful and strong during your runs and throughout your training. Happy running!

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10k Training Plan for $50

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Hot Bird Running is offering a special training program this fall for the Rock 'n Roll 10k in Prospect Park on 10/22/11.

Our 7 week training plan will get you ready to run the 10k and meet your goals!

7-week detailed training program includes:

  • weekly running schedule and training log.

  • customized interval/track workouts

  • strength exercises for runners

  • available for all levels

  • communication/feedback via email with coaches

  • initial fitness questionnaire to match your training plan with your goals


Starts: Sept 5th

Cost: $50

Contact hotbirdrunning@gmail.com for details and to start training with us today!
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Talking 'bout those _____ long runs

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Remember Mad Libs? I always think of those when I'm on my long runs: Meghan _____(verb) over the Brooklyn Bridge and feels _____ (adj). After 7 miles she's _____(adj) and needs some _____(noun). At mile 13, she's thinking ________ (R rated phrase). That's pretty much the dialog I have with myself during marathon training long runs. Sometimes those words are: happy, fresh, invigorated and the phrases are: I could keep running! However, a lot of the time, the words and phrases are a bit more off-color and not suitable for all viewing eyes.

I've learned to love the runs where my body hurts and I mentally feel beat up. I allow myself to say "this run sucks" because I finish it and put those miles behind me. I believe that if you get the crappy miles out during training runs, you'll only have good, strong miles left for your race.

So, play the Mad Libs game this weekend during your long run. Fill in the blanks with whatever adj, noun, verb or phrase you choose. Just remember, you are out there, putting one foot in front of the other so throw in a positive word every now and then! Share your adjs, nouns, verbs, phrases from your long with us.

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NYC Runners - Spice Up Your Running Routine this Saturday

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Hey, New Yorkers! Tired of running the same routes in NYC? Looking to spice up your workout routine with a group run? Then lululemon's run club with Hot Bird Running down the entire summer streets route this Saturday, August 20th is just what you're looking for!

Join us this Saturday for a 5 mile run beginning at the upper east side lululemon store, continuing over to Park Ave and down the 5 miles of summer streets which are completely blocked off to all motor traffic from 72nd to the Brooklyn Bridge.

If you're in training and need extra miles, meet up with us halfway through your run or tack on a few miles at the end.

All paces welcome!

Run starts at 8 am out of the lululemon store located at 1127 3rd Avenue, New York‎ NY‎ 10021. If you want to run the entire route, plan accordingly since this run ends in a different location than the start. Do not bring anything you don't want to run with.

Happy Friday and hope to see you out there tomorrow!
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Running: Taking Me by Surprise

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Megan Englebrecht Running in Prospect Park Megan in Prospect Park

By Megan Englebrecht

I was your occasional treadmill runner. 2.0 – 2.8 miles at a pace of 6.4 tops. Running, I thought, was dull and difficult. Between the years of 2006 through 2009, I would schlep to the Irving Place NYSC after work with the rest of every young professional, living between Murray Hill and the East Village. With me, I carried every piece of my day. I would wait in line, dreading when it was my turn run on that loud, shaky machine. My brain reeling with the coulda-woulda-shoulda’s of my life.

My treadmill jogs were completely dependent on my iPod, and the music video playing on VH1. Beyonce I found motivating, Fox News I did not. And because of the strict 30 minute rule during peak hours, I skipped any attempt at a warm-up and went for my fast pace immediately off the bat. Ten minutes in and I was uninterested, winded and distracted by what the “real” runner next to me was watching on CNN. An inner dialogue took me over.

“That runner must run races, maybe even marathons. They are running at 8.0 mph!...Should I have sushi or another one of Amy’s organic, frozen dinners? Can I even afford sushi tonight?...Is that Lindsay Lohan on CNN? How does she have time to make movies, go to court and stay so svelte?! Ugh.”

“I am not a Runner,” I told myself.

It was during this time, too, that I told myself, “I hate my job, and I am not the kind of person to up and quit my career for work that is more creative, fulfilling and beneficial to the community in which I live….I mean, I’m already 26 years old!?”

I think I might have prayed for something in my life to change. A change of some kind started to easily blow though my life when I found yoga, again. I was casually committed to a yoga practice in college; as a former dancer my body took to the movement, the choreographed sequences, and the student-teacher dynamic. The difference between then and now was that I needed yoga. Yoga gave to me a connection between mind, body and spirit. I learned to breathe in a fast-paced, chaotic and uncertain city. I gained back confidence my body, in my strength, in my grace.

Yoga crept into my life in other ways, too. And though the two may not be inextricably linked, I ended up quitting my hated job. I attained a certification in Pilates, and began to grow with the company lululemon. Somehow living outside of my comfort zone began to feel…good.

“Who am I?” I joked with friends and family as my life transitioned into something different. Even though up until a month ago, “I am not a Runner,” was still in my vernacular. The universe must have heard my declaration, because it introduced to me my run coach, Jessica Green.

“You are a Runner,” Jessica said to me. “No, I am not.” Thus began a series of motivational emails that left me with no choice but to try, yet again, an attempt to run. And run I did [at one of Hot Bird Running's Tuesday night Brooklyn Bridge Park Group Workouts]. We started slow in the Brooklyn Bridge Park, at a ten-minute mile pace. She broke up our 3.5 mile run with some strength training; my strong suit from all the yoga. Somehow she made running light and easy. I didn’t focus on the heat, on the heaving of my lungs, nor the beginnings of a cramp in my side waist. Instead, I looked out to the Brooklyn Bridge and appreciated the view of a city that I love. I met Emma, a lovely new mom in the neighborhood who used to run marathons! I focused on Jess’s persevering positivity and explanation of tricep dips on the park bench. I actually had fun.

That was a month ago, and I am still running on my own and with Jess. I joked about signing up for a race. Then I actually did sign up for a race.  Rock 'n' Roll New York 10k in Prospect Park October 22nd! “Who am I?” The answer seems to be always-changing. In this life, living outside of my comfort zone, I surprise myself everyday. And it feels pretty good.

Megan is the Showroom Manager at lululemon athletica Brooklyn. Megan is from Cincinnati and now resides in Williamsburg. She is a yogi, runner, foodie, wino and creator of Possibility.
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Pounding the Pavement during Summer Streets

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Our fearless crew attacked nearly 6 miles of NYC's Summer Streets this past Saturday. Beginning at lululemon SoHo on Broadway, we made our way to Summer Streets and ran up through Grand Central and then enjoyed the slight downhill of Park Avenue back to SoHo.

Thank you to all who came out and made our Saturday run very, very, very fun. Will we see you this Saturday?? Post a comment and let us know!