Tunes Tuesday

Happy New Year! What music is pushing you to run faster these days? We are in base training mode for a fast spring half marathon so our training is built around tempo runs and faster intervals. We use music to help us hit our paces.

Music can be a great way to help you begin to understand your pacing. A 2009 study showed that when athletes listened to faster tempo music, their power output increased and when they listened to slower tempo music, their power output decreased. That isn't to say that music is better than no music or that it is the overwhelming factor in increasing one's speed. We think music is a great way to break up the monotany of a long run, help push you to faster times and give you something to take your mind off the run!

Here are a few of our favorite songs for tempo runs:

Good Feeling - Flo Rida

Black Better - Ram Jam

Please Don't Go - Mike Posner

Loca - Shakira

Fire Burning - Sean Kingston

New York Groove - Kiss

 

 

 

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On-the-Go Snack Ideas

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Caitlin shares her favorite snack ideas to keep you satisfied and on track with your health goals!

I've always been a big snacker, so I've learned to keep healthy options around so that when I do snack, I have lots of filling, nutrient-dense choices to tide me over until my next meal. When picking a snack, I try to always include either a fruit or vegetable, a protein and a healthy fat. Here are a few of my favorite combinations:
Before a Workout:
*A handful of nuts or trail mix - Almonds, cashews, and pistachios are my favorite nuts to keep around. I also like to make my own trail mix with a combination of nuts and dried fruit - just be sure to watch the serving size here because nuts are high in (good) fats.
*Fruit and nut butter - Apples or bananas and almond butter are my favorite combinations, especially before a workout. If I'm craving something sweet. I'll slice and apple and sprinkle it with cinnamon, and serve with a tablespoon or two of almond butter and chocolate chips! 
After a Workout:
*Greek yogurt is always a quick and healthy snack that's high in protein. My favorite is Trader Joe's Vanilla Bean Greek Yogurt with fresh berries. 
*A few slices of turkey and avocado are the perfect ratio of protein and healthy fats and very satisfying after a workout. 
*Chocolate Milk - one of my favorite after workout snacks. I drink Soy Chocolate Milk with added protein from Trader Joes. 
Anytime:
*Veggies and hummus - carrots, snap peas, celery, jicama - anything crunchy is my veggie of choice, and there are SO many hummus options out there. Anything spicy or the edamame hummus from Trader Joe's are my favorite store bought varieties, but as I discovered,  It's also incredibly easy to make your own. 
*Smoothie - Smoothies are one of my favorite snacks, and I add or subtract ingredients based on the time of day, pre or post workout, my mood...but generally there's almost always banana, frozen berries, almond milk and some kind of protein (either powder, almond butter, etc).
 

 

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Sticking to your 2013 Goals

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Setting goals is only the first step to achieving your dreams and living the life you want. Following through and accomplishing them are the next steps. Here are our tips for how to stay motivated and achieve your 2013 goals.

1) Set goals. For example, pick a race and pay for it - now you're committed. Differentiate long-term vs short-term goals. Long-term: I want to lose 10 lbs. Short-term is how do you get there: I run 2x a week for 45 mins, or I do 3 classes a week.

2) Write your goals down on paper and look at them every day.

3) Find a support network. Say your goals out loud. Find someone who supports your goals and will keep you accountable, ie. friend, coach, family.

4) Find a friend/partner in crime to workout with. Meet them for those early morning classes.

5) Keep a record or workout log of what you do so you can see your progress andt track improvements.

6) Have the proper gear. You’ll look good and feel good!

7) Keep it fun and attainable. Meeting a friend for coffee? Run there! Go to a Friday class and then meet your friends out after.

8) Practice moderation. Don't jump into a marathon if you've only run a 5k. Start slow and build up.

9) Reward yourself along the way with rest days, your favorite food or dinner with friends. 

Goals don't have specific shapes or forms or wording. They are yours and there to push you, motivate you, scare you and get you to think bigger and grander than you believe possible.  Create a goal, or two, and share it with your friends, family and co-workers. Make yourself accountable. Write it on a piece of paper and stick it on your bathroom mirror or your bedroom door. Repeat it to yourself. Believe in it and in yourself.

If your goals are fitness related, talk to us. We'd love to help you define it, tackle it and create more! Having goals will motivate you to finish that 8th hill repeat or wake up at 7am on a Sunday to run 18 miles.

 

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Taking on a New Challenge - Mud Running

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As we were creating our 2013 fitness goals, we started throwing the idea of a mud run or an obstacle race into the mix. Not knowing much about them, we asked Emily Metzloff, the founder of Mud Running HQ and author of Obstacle Course Racing, to share her thoughts on what it takes to train for a mud run and which races are good for us as New Yorkers.

If you’re looking for a new running or fitness goal in 2013, why not give mud running a shot? Perhaps you are already familiar with this latest fitness craze or you’ve seen some of the ads where everyone is caked in mud as they crawl under barbed wire.  Mud runs take a typical running course and then add a bunch of obstacles, costumes and yes, mud!  If you are a New Yorker you’ll have almost 20 different events to choose from in New York alone in 2013.

Most of the major series that put events on all over the country will make an appearance in New York, including the Spartan, Tough Mudder and Warrior Dash.

There are also several themed races coming to New York. For example, in the Fugitive Mud Run, participants run through a normal obstacle course, but also have the added challenge of trying to avoid the “guards” who will try to steal flags from your freedom flag belt. Your job is to escape to freedom with all of your flags intact. In addition to some of the national series, New York will also host several local events such as the Finger Lakes Mud Run that will donate all of its proceeds to charity.

Though women mud runners excel in the most intense of races, some women would just prefer to get their feet muddy for the first time without the guys around.  If that sounds like you, check out LoziLu or Dirty Girl, which are both 5k women-only events.

No matter what race you decide on, mud runs require strength and stamina. You need to prepare your body for short bursts of power to help you get over an obstacle as you also maintain a steady running pace.  Circuit training, running intervals and longer moderate runs are all important parts of preparing for a mud run. Coaches at Hot Bird Running can help you devise a training plan that will get you ready to compete in any mud run you choose.   

Whether you’re already a hardcore runner or you’re just starting out, mix up your routine this year with a mud run.  Aim for a new goal in 2013 and enjoy one of the many mud running events in the Empire State! 

Emily Metzloff is the author of Obstacle Course Racing available at Amazon. Please visit Mud Running HQ for a complete calendar of 2013 Mud Runs in New York.

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Tunes Tuesday

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Each week we like to check in and find out which songs are motivating you on your run or workout. Comment below with your favorite running or work out music.


Here's what is keeping us motivated this week:

All Eyes On You - St. Lucia

Don't You Worry Child - Swedish House Mafia

 

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Nutrition Nugget: How to Survive the Holidays Hot Bird Style

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Written by Caitlin Grams, a certified holistic Nutrition Coach, and the newest member of the Hot Bird Running team. A runner herself, Caitlin's focus is on nutrition for endurance athletes and nutrition for weight loss.  Read more about Caitlin's background and coaching philosphy and check out our new program called New Year, New You that combine nutrition and running to help you reach all of your health goals in 2013.

It's that time of year again, and I feel like everywhere I go the sugar and holiday treats have beat me. Cookies at work. Festive candy in cute little bowls on friend's coffee tables. Invitations for hot cocoa. Peppermint mochas and chex mix. 

You've already got the sweat part down, but I'm sure I'm not the first person to tell you that no matter how many calories you are burning on the pavement, indulging in every sweet opportunity this holiday season can add up quickly and send your daily calorie intake sky high. Here are a few tips and tricks to keep your eats clean this month:

*Keep sugar out of the kitchen. That's right - if it's not there, you won't eat it. Make sure you are sticking to healthy, filling meals and snacks and home - this will give you wiggle room to have a treat when you are out celebrating the holidays.

*Before you head to a holiday party, have a snack or small meal that is full of protein and fiber so you won't be at the mercy of whatever treats await you. My favorites are a small kale salad, an apple and almond butter or a small serving of almonds or cashews. 

*Drink water all day long. Bring a bottle with you and refill it often. Make a goal to drink 8-10 glasses a day and check them off as you go. We often mistake thirst for hunger, so staying hydrated will ensure you eat when you are truly hungry. 

*When you do choose to indulge, make it truly indulgent. Don't waste time on a piece of candy you can have any time of the year. Decide what is really worth it to you  - maybe it's a special holiday drink or a homemade cookie - and savor it. Choose one treat, take your time eating it and stop when you are done. 

Happy Holidays!! 


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10 Great Gifts for Runners

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We've compiled a list of our favorite running items as a little gift to all of you this holiday season. These are the items we consistenly reach for when heading out for a run and/or workout or what we use to stay injury free throughout training. No matter what the runner in your life is training for - from a 5k to a marathon - we think they will love the items on this list. Use it as a shopping guide for that special runner in your life, or even better, use it for yourself!

1. Trigger Point Tools -We can't say enough about the tools this company creates. We love their foam roller, called The Grid, and are newly in love with their Ultimate 6 Kit.

2. The No Show Ultimate Sock - Great stocking item. We love them because they stay put, out of sight and wick away the sweat.

3. Gym Boss - Perfect stocking stuffer for the newbie runner and the workout fanatic. You can set walk/run intervals which is great for the person just starting to run. Easy to use and clips onto your clothes.

4. lululemon Cool Racer Tank - We wear this year round and it's great for all types of working out. Layer it in the winter or use it as a cute running top in the summer. Loads of colors - we recommend anything bright!

5. The Stick - This is every runner's best friend. We love running relays (Ragnar Relay and Hood to Coast) and this little guy is a must have item because it's easy to pack and is the best self massage tool available. We recommend the Marathon Stick.

6. Melt Balls - Another awesome recovery tool for runners. It's like giving your feet a massage. Use it pre and post run to keep feet healthy and happy! Your feet will thank you.

7. Make a Break Jacket - Besides being extremely cute, it's water repellent, light (perfect for layering), has a hood, reflective detail for low light visibility and did we mention it's cute and flattering? Buy it in red, 'tis the season!

8. Garmin - We recommend the 610 for the serious runner who loves to track everything. The Forerunner 10, 210 and 410 have less features but do what all runners need - pace and distance. Garmin uses satellites to track your distance and pace. Your runner will no longer be beholden to the exact route they pre-planned. (whichever one - good for what)

9. Yoga classes - Most runners don't stretch enough. Yoga is a perfect excuse to stretch and allow your achey runner muscles to elongate, relax and recovery. If you are in New York City or Brooklyn area, we recommend sending your runner to Mala. Find a studio that offers basic and/or classes geared specifically for runners.

10. The gift of running - Give yourself or your runner one of our training programs or personal sessions. We offer gift certificates! Contact us to purchase your loved one the gift of running.

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The Search for the Ultimate Non-Slip Headband for Running

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I usually run with a hat because I haven't found a headband that actually stays on my head. I've tried lululemon, Nike and Columbia headbands and inevitably, they all slip off my head or I'm constantly adjusting them. Granted, I have a very steep occiput which causes headbands to slip off my head easily. I, therefore, just default to a hat. However, I received the opportunity to review a MaxFlow Sports headband and I decided to try it because I still hold out the hope I will find a non-slip headband for running. I used the black and white Cross-Grip Hairband for a few runs and found it to work the best...although not perfectly (but does that even exist??)

I put it on about 15 minutes before my 6 mile run and found it too tight to just wear - it's definitely too tight to just wear around. I left the house and within about 3/4ths of a mile, it slipped off my head (so that's after wearing it for about 20 mins). I readjusted and it stayed on for the next 5ish miles. I took it out for a 3 mile run this past weekend and found it to work really well. I put it on right as I was leaving and it stayed put for the next 23 minutes.

Overall, I would recommend the Cross-Grip Hairband to anyone who wants/needs to wear a headband and doesn't mind a tight fit. They are $9.99 and would make a fun stocking stuff for your runner!

To buy the headband, go to MaxFlow Sports.

Happy running!

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The Need for Sleep

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Want to perform better, run stronger or faster? Sleep more! Researchers have found links between the amounts of sleep one gets and their athletic performance. Sleep deprivation affects all levels of athletes. Researchers at Stanford have found that as “little as 20 hours of sleep deprivation” negatively affects performance, especially for a power sport like running.

Why is sleep so important?

Researchers believe that sleep is a contributing factor to improved athletic performance because this is the time when growth hormone is released throughout the body. This is key because growth hormones stimulate muscle growth and repair, bone building and fat burning, and helps athletes recover. If you are deprived of sleep, your body slows the release of the growth hormone.

How Much Sleep Do You Need?

Sleep experts recommend seven to nine hours of daily sleep for adults. However, everyone is different. To figure out your optimal sleep needs, monitor your sleep over a few weeks. If you fall asleep within 20 minutes of going to bed and wake up without an alarm, you are probably getting the right amount of sleep. If you fall asleep immediately upon hitting the pillow and always need an alarm to wake up, you are probably sleep deprived.

The good news for most us is that one sleepless night won’t have long-term negative effects on performance. So, don't worry if you toss and turn the night before a big race. One sleepless night is unlikely to hurt your performance.

Tips for how to sleep better:

  • Turn off your computer, tv, kindle and close your eyes - the blue ligh from tech devices tricks your mind into thinking it's day. Turn everything off at least 30 minutes before your bedtime.
  • Use an eye mask - cuts out all light so your brain isn't tricked into thinking it's daytime.
  • Don’t eat before bed - give your body 2 hours to digest food before going to bed.
  • Sip herbal tea before bed - Up the sleep-inducing power by choosing herbs that have relaxing properties, like chamomile and mint.
  • Exercise regularly - Studies show that exercise helps reduce anxiety.
  • Work out in the morning – Exercising boots your adrenaline which will keep you up at night. Schedule your workouts at least 2 hrs before going to bed.

How to Use Sleep to Improve Sports Performance

  • Make sleep a priority in your training schedule.
  • Increase your nightly sleep time several weeks before a race
  • Go to bed and wake up at the same times every day for a few weeks before a race.
  • Take a weekend nap if you don't get enough sleep each night.
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Tunes Tuesday

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We are loving Soundcloud these days- finding new music and fun remixes that keep us moving, especially around the track! Create your own running playlist and get out there and enjoy the fall weather.

Here are our favorites this week:

I'll Be Missing You Mashup - turn it up during your intervals

Something About the Fire - a nice, chill warm up song

Happy Running!

How to Stay Strong Anywhere

We love being outdoors and pretty much do anything we can to avoid the gym, with the exception of our favorite yoga and pilates classes. However, we need to stay strong to ensure that we are able to run efficiently, faster and maintain overall balance in our body.

So, if you are like us and don't relish the gym and weights, make your living room or your local park your very own personal gym!

Here are our favorite exercises. We do these 2-3 times a week and sometimes mix them up within our run. We recommend warming up with a fast walk for slow jog for about 10 minutes and then jumping into these exercises that only require your body weight.

Full Body:

Walk outs: These suckers will get your heart rate up and strength your whole body. Make sure you hold your core tight and breath.

Legs:

Single Leg Squat: Improve your balance, flexibility and strength your leg muscles all at the same time!

Step Back Lunge: This variation puts less stress on the knees. If your knees hurt while doing this exercise, try a stationary lunge by stepping your leg back and then moving up and down without returning to the starting position.

Single Leg Deadlift: We love this exercise because it improves one legged stability and gets your glutes firing which is key for an efficient and powerful stride.

Calf Raises: All to often, runners overlook their lower leg muscles. Add in calf raises to increase strength and ward off injuries.

Upper Body:

Superman: You will feel super powerful after performing 2 sets of this exercise. Cape optional.

Triceps Dip: Find a bench or stairs on one of your runs and work those arms!

Plank Walks: Great total body exercise. Keep those abs tight and shoulder blades flat on the back and your legs engaged.

Core:

Plank and Side Plank: Another one of our favorites. Try this as a series: 30 second forearm plank, 30 second left side plank, 30 second forearm plank to 30 second right side plank. Don't sink those hips and make sure your shoulders are over your elbows.

Russian Twist: Strengthens the obliques which are essential to maintaining proper running form. The slower the twist, the deeper the burn.

Bridge Lift: This is a great exercise for your abs and your glutes. Hold for 10-15 seconds on your last rep and really engage your obliques closest to your hip bones.

Tunes Tuesday - Songs to Get You Movin'

We all need a little extra boost or motivation during our runs. Music is a go-to for the Hot Birds when we need a little extra push. Here's what we are listening to this week.

Lights by Ellie Goulding

Starships by Glee (yup, we can't get enough of that show!)

What are your favorite running songs? Leave a comment below and tell us!

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Winter Half Marathon Group Program

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Starts November 5, 2012.  Deadline to Register is November 2nd.

Take your training to the next level with Hot Bird Running’s Winter Half Marathon Group Program. In this program, you receive a 12-week personalized training program, coached Saturday sessions in Brooklyn Bridge Park and real-time coaching instruction PLUS a team of other runners training alongside you. This plan will get you to your goals and keep you feeling fit, healthy and motivated all winter long. Training can be designed for the NYRR Manhattan Half Marathon (exact date TBD) or a different half this winter.

What You Get:

  • Professional coaching to develop correct running form, endurance and speed.
  • In-person coached workouts with the team, led by an experienced, certified running coach.
  • A friendly, non-competitive environment.
  • Q&A sessions with the coaches once a week.
  • Weekly email communication with the coaches.

Program Details:

  • Coached 1-hour group workouts on Saturdays at 9:15 in Brooklyn Bridge Park from 11/3/12- 1/19/12, except Nov 24, Dec 15, Dec 29 
  • Personalized 12-week training plan beginning the week of October 29th. Training is based on your goals and fitness level. Includes running specific workouts, strength training and cross training; race strategy and recovery information; and training feedback and modifications.
  • Mid-week online chats with coaches.
  • Cost: $350 for entire program.  All purchases are final.
  • Must run a minimum of 3+ times per week or 10 miles total each week. All paces welcome.

Register/Pay Online:  Pay online using the payment button below (then fill out our New Client Registration Form) or contact us via our Contact page, phone number: 646.535.0307 or email: info@hotbirdrunning.com to get started or for additional information.   

We will email you within 24 hours if you purchase online, or contact us either through our contact form on our website or our contact information.  Register no later than October 25th. 

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Fartlek Workouts

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We encourage our clients to incorporate speed training into their training. This usually takes the form of intervals or repeats on a track. If you don't have a track near you, a fartlek workout is a great way to incorporate speed into your weekly training because they are flexible. The other added benefit of a fartlek workout is that it prepares your for the uneven paces of a race. Think about it - you run fast to pass people, you slow down if you are behind a pack of runners, you might have to speed up to get over to the water, you slow down on a hill or around a corner. A runner who is able to adjust their pace and respond to mid-race surges will run faster and hit their goals.

What is a Fartlek?

A Fartlek (swedish for “speed play”) is speeding up and slowing down multiple times during a run. Run for about 40 minutes with 20 dedicated to speeding up and slowing down. Pick objects head of you - the next lamp post or building. Be sure to warm up for about 1 mile or 10 minutes and cool down for about the same after your fartlek workout. You can customize fartleks to how you feel. If you feel tired, reduce the number of fast repeats you run and take more time to recover. If you feel great, run the sprints hard and reduce the recovery (jogging) time.

Structured Fartlek

While the fartlek’s popularity is due to its flexibility, many coaches and clients like a more structured approach - this mimics more of a track workout. For example, a structured fartlek might be a pyramid workout (2, 3, 4, 4, 3, 2 with 2:30 recovery between each): 10 minute warm up, 2 minutes hard, 2:30 easy, 3 minutes hard, 2:30 easy, 4 minutes hard, 2:30 easy, 4 minutes hard, 2:30 easy, 3 minutes hard, 2:30 easy, 2 minutes hard and a 10 minute cool down. This is a great workout to do if you don't have access to a track. 

Incorporate fartleks into your weekly training as your interval or speed day. Perform this once a week or more if your coach prescribes it. Be careful not to add in too much speed all at once. These workouts are designed to tax your muscles and your nervous system so be sure to recover with an off day or an easy day immediately after a fartlek workout.

The Best Sports Bra for Running is Back!

Our love affair with the All Sport Bra by lululemon athletica
        

The best dang sports bra ever for long distance runners is back after a two year hiatus. Stock up on lululemon's All Sport Bra today and understand what tight, comfortable and chafe-free feels like at at ANY distance. It's simple, supportive and perfect, and now it's available!

Thank you, lululemon, from the bottom of our hearts (and our chests) for the return of the All Sport Bra. We asked and this week you delivered.

Welcome back, All Sport!

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Post Race Slump

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Meghan is sharing her ups and downs after running a race and how to break out of the slump.

I ran two races back to back this September: Ragnar Colorado and the Great Cow Harbor 10k. Both races were fun, beautiful, with great friends and I felt awesome after each race. Ragnar Colorado was a 200 mile relay from Breckenridge to Snowmass. I ran 33 of the 200 miles and loved every minute of it - especially the scenery. I got back to NYC and Jessica and I ran the Great Cow Harbor together. We had fun this race and didn't stress too much about our time.

Since then, I've had a very rough time getting my mojo back since the races. I haven't felt like running and I'm tired, like all the time tired! Here's what I discovered in dealing with my post race slump.

1) Give yourself a break! You just ran a race, reward yourself with a few days off.

2) Gush about your race. Meet a runner friend for coffee and tell them all about your race. You trained, you sweated, you rocked it. Brag a bit.

3) Plan your recovery. I love active recovery plans that are full of yoga, spin classes and fun classes like kickboxing. Lay off the running for a few days (or a week or two) and work your muscles in a different way.

4) Pick your next goal. Find that next race that you want to run or your next vacation. Give yourself something to look forward to!

Beat those post race slumps by having a plan and giving yourself the time and space to recover, sleep and find your mojo!

The Six Star® Sporty Like Me Sweepstakes

A trip to NYC, a shopping spree and getting to do it with tennis player, Vika Azarenka? Keep reading to find out how....

Six Star Pro Nutrition® wants to send you and a guest to New York City for a $2,500USD shopping spree with the world's top-ranked female tennis player (and fashionista extraordinaire) Victoria (Vika) Azarenka! This amazing grand prize includes accommodations and round-trip air fare for two, an additional $500.00USD in spending money and a Six Star supplements package valued at approximately $250.00USD!

For your chance to win visit the Six Star Pro Nutrition™ Facebook fan page, click the like button, then follow the instructions under the Sweepstakes tap. You have until October 1st, 2012 to be eligible. Click the following link and get your entry in today! goo.gl/xmHwS

The Grand Prize draw will take place on or around October 2, 2012.

Official rules can be found here: http://www.sixstarpronutrition.com/sportylikeme/official_rules.shtml

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Chia Seeds

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The little chia seed has grown beyond the silly afro growing terra cotta figuries into a power packed superfood. Why is chia considered a superfood? Here are some of the health benefits:

And there's even more benefits - they are believed to slow digestion so your energy boost kicks in later in your run or workout (think Born to Run and the Tarahumara Indians of Mexico). This is great news for those of us who train or run for long distances or hours. They are tasteless so you can add them to just about anything! And, because they gel in liquids, you can use them as a replacement for egg or oil in baking. Add them to your smoothies, salads, cereals or make one of our favorite recipes below:

Just don't eat your chia pet! You can pick up chia from Wholefoods or your local health food store.