Strength Move of the Week: Dynamic Warm Up

As running coaches who promote long term, injury-free running, strength work is always a part of our recommended weekly routine for every runner out there. So, where to start? Start with just one move a week and build from there. Hot Bird Running has you covered with our Strength Move of the Week!

Move of the Week: Dynamic Warm Up
Why we love this? Before diving into a strength workout or a run, you need to warm up the body. Specifically, you want to perform a set of exercises that increases blood flow to your muscles, increases your heart rate and awakens the nervous system to improve neuro-muscular control during your workout. The benefit? A significant decrease in the likelihood of overuse injuries and muscles prepared to maximize the impending workout. 

Below is a video demonstrating our recommendation for a simple, yet effective, dynamic warm up to do before any run. Before beginning this routine, walk briskly, jog slowly or do some jumping jacks for a few minutes.  Also, remember to ease into each activity progressively.  For example, start with high knee marches and then transition into high knee runs. Lastly, as you do these exercises, actively control your movemens by contracting your muscles. This prevents forcing your joints to extend beyond their natural range of motion.  

Monday Motivation - Planks

by Meghan Reynolds

If you know us, you know we love our planks. Every training plan is loaded with planks, side-planks, knee to elbow planks, plank walks, etc. We tell everyone (who will listen) to do their planks daily. However, sometimes, you just don't have the motivation to do them. I'm there right now. I know I should do them, I know how good I feel when I do them daily but as my days and weeks get busier and busier, I find that my daily core exercises are the first to go. I still run, I go to fitness classes but my daily commitment to planks and core work is gone.

I'm recommitting to daily planks and to help, here are my top tips to recommitting to a daily practice:

1. Write it down - schedule it in your calendar or print out a calendar and put it on your refrigerator or post it at your desk.

2. Enlist your friends - make it a group activity! The girls I work with are all about staying healthy and fit. We created a weekly plank schedule and committed to doing it daily. We get some strange looks but people usually join in.

3. Build up - don't start off with a 4 minute plank. Give yourself a month and gradually build up. You'll be surprised how well it works and how strong you get by just adding 10 to 15 seconds a day to your plank.

4. Vary it - don't just do the same thing everyday. Variety will keep your body and mind alert. I created a plank video series. Check it out for videos for how to add variety to your plank workout.

Interview with a Runner

This week's runner is one of the most enthusiastic runners we've ever met.  We met Juliane Smoker while she was training for the 2013 Chicago Marathon with Team Fox in honor of her father. Juliane currently lives in Overland Park, Kansas where she works as a nurse at her new job in the operating room at St. Joseph Medical Center in Kansas City, MO. She's pretty sure that she is the one and only Juliane Smoker ever and enjoys the perks of her last name in the running environment after someone yelled after her during a trail run, "See, I told you you'd smoke me Smoker!" Find out what else Juliane loves about all things running - there's a lot!

When did you start running?
I started running, and really running, when I was in nursing school doing an accelerated track program to earn my BSN. Fortunately where I have lived in the Kansas City area, I have always been blessed with great trail systems usually within a quarter mile access. Running seemed like it would be a convenient way to get moving, be outside and just “be.” I found all that and more. I found my strength and determination an outlet. I found a hidden community of people I passed on the trails that I felt connected to, even though I didn’t know anything about them or who they were, just seeing them regularly there. I found that whether I was happy, sad, frustrated, nervous or even had a headache, running always magically was an option that left me feeling better and in good spirits. Oh, and I’ve also found humor. Yes, wedgies, chaffing, fraken-walking, GI issues, farmers blows, etc.

Who or what inspires you to run?
The ability I have to run in itself inspires me to run. My mom used to run when I was younger, but a drunk driver took that ability away from her.  To this day she has a permanently broken ankle with no cartilage between the bones. My dad never ran, and being diagnosed with early onset Parkinson’s Disease at age 40, his ability to even walk was compromised. Running the Bank of America Chicago Marathon in October 2013 with the Michael J Fox Foundation in honor of my dad was something I am so proud to have accomplished and was very emotional for me! Hot Bird Running provided me with a great deal of support during my training for that marathon which I am very thankful for!

What is your favorite running route? Why?
I don’t have a favorite running route. I just run where I am planted :) But I do find that, once planted, I will establish route options for myself. That I tend to then re-run but not the same way everyday. I love going places and running and exploring. Running helps with critical thinking skills because when you run in a new place you have to make decisions about where to turn next, encounter hills you don’t know are how high, and avoid that big puddle, ice patches etc.

Favorite post-run meal?
I love food! But usually, I focus more on strategy for what I eat before the run. My go to there would be a half banana, egg whites, toast and coffee. Afterwards I listen to my gut! But, in general, I like to keep it well rounded with a definite emphasis on protein. After I ran my first full marathon I went to Kansas City’s famous Oklahoma Joe’s for some good old BBQ.

Best piece of running advice?
Don’t do too much too soon, too hard, too fast. That’s how I got a stress fracture in my right tibia. It was a sad 4 weeks of non-weight-bearing on that leg and using crutches!

Are you running for fun or sport?
I run mostly for fun 65% of the time. But when it comes to setting my sights on a marathon or PR I am all about being hardcore. I attempted to do my first ever trail run February 8th this year in the worst snow Kansas City had this winter. I was all about the research of gear, the route, topography and screwing my shoes to train!

Who would you love to run with and why (doesn't have to be a runner)? 
My mom. I think she misses it, and we’d have fun laughing at each other.

Favorite way to sweat other than run? 
I like to do classes at my local gym, primarily one called “total conditioning”.

Strength Workout of the Week: STAIRS!

Improve your leg power and your running form with stair workouts. The best part is that a stair workout can be combined with a run for a cardio and strength combo workout by hitting up a series of stair climbs midway through your run this week. Portland, Oregon has sets of stairs hidden throughout the city (see above), but other places to look for a good set of stairs include your local high school or hilly parks.  

THE WORKOUT: Find a series of stairs that are regular height. After at least a 10-minute warm up, run hard up the stairs and jog slowly back down. You should be breathing hard at the top, but not keeling over. Next time up, skip a stair each stride. Alternate running up single steps and skipping a step for 10-20 minutes. If you want to get fancy, add in hopping up on one foot and then the other to your series.  

*Concentrate on pumping your arms, keeping your head up, picking up your knees, landing lightly and pushing off with your calves as you run up the stairs.  Use your core to stabliize your upper body as you bound upwards.

And remember . . . you OWN those stairs! 

Interview with a Runner

We have met so many incredible people through our coaching for Team Fox and this week's runner, Michael Kelly, is at the top of the list. Mike is 59 years old and lives in the the small town of Cornwall, NY (about an hour north of NYC) with his wife, Ellen, of 35 years. They have three children ages 25, 28 and 30 (Michael, Mary, Jennie). Mike was diagnosed with Parkinson's Disease at the age of 51 and, amazingly, decided to take up running a few years later. Since then he's completed multiple races including several NYC marathons! Running, golf and tennis are what keeps him going; finding that the more he exercises the less medication he needs on a daily basis.

What also keeps him going is the support he gets from the his family, friends and the people at the Michael J. Fox Foundation for Parkinson's Research (MJFF). Each year, Mike runs a 5k & 10k charity event over the Storm King Mountain and another at the Newburgh Brewery with all proceeds going to the MJFF. Mike understands that everyone who has Parkinson's is affected differently - he chooses to keep his chin up and stay positive (like everyone, he does have his moments).

When did you start running?
I've never been a runner, but I did play sports. I began my running career in 2009. My daughters were training for the NYC Marathon. My daughter, Mary, hurt her leg and couldn't run. So, like a nut I said if you can get me in, I'll run along with my other daughter Jennie. So they got me in through the Michael J. Fox Foundation (MJFF). Halfway through the race Jennie couldn't continue. So guess who was the only one to finish? From that point I have now run 4 NYC Marathons and all three of my children have completed one with me. That's a great feeling.

Who or what inspires you to run?
Everyone who is struggling everyday with this disease inspires me in different ways. It is tough to pick one. Michael J. Fox would have to be at the top of everyone's list, without a doubt.

What is your favorite running route? Why?
Can't say I have one route that I like better. Depends on the mood.

Favorite post-run meal?
Sam Adams and pasta.

Best piece of running advice?
Don't go out to fast. That's easy for me since slow is the only speed I have.

Are you running for fun or sport?
Definitely for health.

Who would you love to run with and why (doesn't have to be a runner)? 
This is somewhat ironic. Before the marathon I asked Michael J. Fox if he would run the last couple miles of the marathon with me. He said yes. And he did! ----- I was glad he waited since I was quite slow. Great end to a great race.

Favorite way to sweat other than run?
Tennis.

Mike and Michael J. Fox during the NYC Marathon

Strength Move of the Week: Pyrolates at Firebrand Sports

Holy cow! Last night I took one of the harder strength classes I have ever been to. It's called Pyrolates at Firebrand Sports in Portland, OR. The name actually explains it all. It felt like my entire body was burning most of the time, but in a controlled, Pilates-like fashion that's safe, effective and insanely hard! Normally, I am not a fan of burn until you die workouts, but this class is an exception. 

Picture from Firebrand Sports' website of its Pyrolates class

Portlanders, if you're looking for a strength class that gets results, I HIGHLY recommend checking out Firebrand's Pyrolates class. Like most Pilates workouts, this class is especially great for runners because it targets hip stabilizers and abdominals in a way that will seriously benefit your running form and running strenght. Not to mention, a glute, hamstring and quad workout that crushed me the second half of class. Legs and core are happy, but very spent.

When you do show up for your first class, don't be shy about modifications - the instructor in my class was amazing at providing them on both ends of the spectrum.  Here's the machine that you use for this class. It reminds me of a reformer on steroids.

A word of caution for any runner: don't plan a hard running workout for the day after one of these classes. You're going to need a recovery run day.  

Fitness Friday

Planks are one of our favorite exercises for runners. They work the core, your hamstrings, hips, shoulders and back muscles. Over the next few weeks, we'll be highlighting our favorite plank variations. 

Today, we are highlighting the Knee to Elbow Plank. This one is great for hip flexibility along with all the other benefits of doing a plank.

• Begin in plank pose with your feet about hip width apart. 
• Bring your left knee up to the outside of your left elbow. Repeat on the other side.
• Keep the hips low and even.
• Repeat 10x on each side

Interview with a Runner

As the coaches for Team Fox, we get to be inspired by runners who bring a deeper meaning to running than just running for themselves, but also for those affected by Parksinson's Disease. This week's runner, Ann Czernecki, is one of those special people. Ann was born and raised in the NYC area and now lives in Upstate NY with her husband Tom and their rescue dog, Abby. She is a higher education professional and also teaches indoor cycling classes at a local gym. She loves to travel and is pretty much up for going anywhere new and exciting. In college she studied abroad in Australia and camped in the Outback for 17 consecutive nights-so she's game for pretty much anything!

When did you start running?
I think I started running after college in an attempt to recoup years of less than desirable food and beverage consumption and little exercise (whoops!). Less than a year after I graduated, a friend was getting involved with the American Stroke Association to raise money for the cause while training for the VT City Marathon in Burlington, VT and asked me to join her. I had never run an organized race in my life, so of course I said yes! I guess you could say it was a couch to marathon training plan? The rest is history. If that didn't scare me away nothing could.

Who or what inspires you to run?
I'm always inspired by the fact that I can run. I really appreciate that my body has gifted me with that ability and I try not to take it for granted. Last year I got involved with Team Fox and the NYC Marathon to honor my father. He was diagnosed with Parkinson's Disease over a decade ago. Running for him, along with other members of my family that have PD, and their caregivers, motivated me every single step of the way. Team Fox gave me the opportunity to find a deeper purpose in the miles I logged and hope that a cure is possible. Pounding the pavement has never been as inspiring as it is doing it for the people I love.

Ann and her dad - she ran the NYC Marathon for himWhat is your favorite running route? Why?
My favorite running route is the Wallkill Valley Rail Trail in New Paltz, NY, where I went to college. It's mostly a flat, dirt path that stretches about 12 miles end to end. It passes horse farms, goes over rivers and has beautiful views of the mountain ridge. It is the most peaceful place to zone out in nature. I just love it.

Favorite post-run meal?
Oh that's a good one! I'm not sure I have a go-to meal though there is a frozen coffee/greek yogurt/chocolate smoothie recipe I found in Runner's World that I'm a little obsessed with in warmer weather. Other than that I do like a good breakfast sandwich and cup of coffee from the local bakery.

Best piece of running advice?
One foot in front of the other. It's as simple as that. Let your mind go and just keep moving.

Who would you love to run with and why (doesn't have to be a runner)? 
Abby - my dog! I am slowly trying to train her to run with me, but she is too interested in stopping to smell the roses along the way. Maybe some day she will enjoy coming along with me and my husband but until then, she wants no part of it.

Favorite way to sweat other than run?
I guess that would have to be Spinning. I teach two nights a week and have such a blast doing it. The people in my class are so awesome and I draw so much energy from them I leave exhausted and happy every time!

Strength Move of the Week: Superman

As running coaches who promote long term, injury-free running, strength work is always a part of our recommended weekly routine for every runner out there. Incorporating strength doesn't come naturally to a lot of runners and often feels overwhelming. So, where to start? Start with just one move a week and build from there. Hot Bird Running has you covered with our Strength Move of the Week!

Move of the Week: Superman
Why we love these? This move strengthens the lower back muscles needed to keep the pelvis stable while running which promotes better running posture and a stronger core. Not to mention a weak lower back can put strain on your hamstrings and alter your stride which increases your risk of injury.

To do a proper Superman, lie on your stomach with your legs straight, feet together and arms straight out in front of you by your ears. Squeeze your legs together and engage your abdominals to lift both arms and legs a few inches off the floor until you feel the lower back flex. Look straight ahead at your fingers. Hold for 3 seconds. Lower and repeat 20 times or for 60 seconds. If you are new to this exercise, begin with the modified version - alternatel lifting one arm and the opposite leg at the same time. After a couple of weeks switch to both arms and legs at the same time. 

Monday Motivation - Spring Forward

by Meghan Reynolds

We lost an hour yesterday but we are gaining more daylight overall. This is a great time to reset, check in on your goals or set new goals. Now that it is lighter for longer after work, I'm heading back to the trails and running in Forest Park 2x a week. My goal is to run a fast half-marathon so the trails will give me the hill work and endurance work that I need to build up my leg strength and the trails are great for a new vantage point. 

When setting goals, remember to make the SMART: Specific, Measurable, Attainable, Relevant and Time-bound.

Creating your goals within this framework helps you narrow down your dreams and aspriations and really figure out what is possible and by when. 

Here is a typical goal that we see from our friends and clients: "I want to run a fast or faster half-marathon."

That's a great goal but what does it mean? Which half-marathon? How fast? How fast was your last race? Our questions encourage people to think about what they want and by when.

If you make your goals, SMART goals, the above goal would look like this: "I run a 1:45 half-marathon by July 2014."

Need help setting goals? Email us - we're happy to help!

Fitness Friday - 3 Moves to Power Up your Runs

Get a great backside and get faster at the same time. Having a strong, toned butt not only looks great but it actually helps you run faster. As your speed increases, the biomechanical load placed on your glutueus and hamstrings intensifies the most. Thus, to get faster and not get injured, you need to develop strong glutes and hamstrings. These 3 moves will help you strength, tone and lift your backside and make you a faster runner. Do each exercise at least 2 times and aim to do lower body strength work at least 2 times a week.

Plie Squat - Strengthens the inner thigh (adductors) and the glutes. Great squat variation. Do 25 reps, 2x.

Single Leg Bridge Lift - Strengthens the hamstrings and gluts. Added bonus, stabilizes the hips. Do this exercises for 30 seconds and repeat.

Clamshells - Strengthens the gluteus medius which will help the efficiency of your stride and your leg turnover rate. Do 15-20 reps on each leg, 2x.

Interview with a Runner

This week's runner is Natalie Fields from Portland, Oregon. She is a former soccer player, leading her University of Portland team to a National Championship and playing pro in Germany. She loves racing and has been known to bust out sub 6-min miles on a consistent basis. She's running Boston this year and we are excited to follow her during race day. 

When did you start running?
I started running when I was 10. I would run in local events all over Portland. My father and brother are big runners and I also took up the family sport. I started running marathons when I retired from soccer. I needed a competitive outlet and it presented an opportunity to train and work for something with my father. We have both complete over 5 marathons in a few short years and we both will be running Boston this year.

Are you running for fun or sport?
I run for fun, health, and sport. I was a collegiate and pro athlete so I have a competitive side that needs to be fed.

What is your favorite running route? Why?
I enjoy running along Lake Coeur d'Alene in Coeur d'Alene, Idaho. The Centennial Trail spans all the way from Spokane to Couer d'Alene with gorgeous views of the lake and the surrounding mountains.

Favorite post-run meal?
Eggs and bacon.

Best piece of running advice?
I have a tendency to go out super fast for races, so the best advice I received was to slow down at the beginning of a race and then pick it up as the race continues.

Who inspired you to run? 
My father.

Who would you love to run with? 
My uncle David.

Favorite way to sweat other than run?
I love lifting weights or a cycling class.

Strength Move of the Week: Bridges

As running coaches who promote long term, injury-free running, strength work is always a part of our recommended weekly routine for every runner out there. Incorporating strength doesn't come naturally to a lot of runners and often feels overwhelming. So, where to start? Start with just one move a week and build from there. Hot Bird Running has you covered with our Strength Move of the Week!

Move of the Week: Bridge Lifts and Bridge Walk
Why we love these? Bridges strengthen the glutes and stabilize the core which reduces the risk of injury to the hips and knees. Feel this exercise primarily in the glutes and abdominals, not the lower back. If you are new to bridges, start with bridge lifts for the first week and then add in bridge walks. Otherwise, do both of these - one after the other. No matter what, make these are part of regular weekly routine! 

To get into proper bridge position lie on your back with your hands at your sides and bend your knees to bring your feet flat on the ground about hands length away from your butt. Raise your hips by firing your glutes (squeezing your butt cheeks) and using your hamstrings and glutes to drive your heels into the ground. Lift up until you create a straight line from your hips to the knees without arching your lower back. Keep your abdominals contracted the entire time and avoid rocking your hips from side to side during the lifts or walks. 

Interview with a Runner

This week's runner is Liz Oldenburg. Liz is from Seattle but she's lived in cities across the country - LA, Durham, North Carolina, and currently Portland, Oregon. She moved back to the Northwest because she loves the active and outdoor lifestyle here. You can find her skiing, hiking, camping, backpacking, basically doing anything outdoors, especially in the summer! Liz works at one of the best sports brands in the world, adidas, as a Digital Marketing Specialist. She spends all day on Facebook and Twitter and gets paid for it, and she loves it!

When did you start running?
I've always been active and played sports growing up. I liked team sports though, and never thought of going for runs until college, when it became an easy and convenient way to stay in shape. When one of my best friends signed up for a half marathon, I thought it sounded fun, so I signed up too! We trained separately but encouraged each other via long distance, and ran the race together when we were both back in Seattle. I've done multiple half marathons since then and 1 full marathon, and I'm getting ready to run my 2nd marathon in March!

Are you running for fun or sport? Current running goals?
Both. Running with friends is a great way to catch up and have some fun. I also like to compete, and training for races keeps me focused and pushing myself.

What is your favorite running route? Why?
I love running by water, or anything that's not an out-and-back course. I like doing loops of the waterfront in Portland and running along Lake Washington when I'm back in Seattle. It's very peaceful and helps me relieve stress.

Favorite post-run meal?
A turkey/bagel sandwich from Nuvrei, this awesome bakery in Portland. It's definitely my favorite treat after a long run!

Best piece of running advice?
One foot in front of the other.

Who inspired you to run? 
My best friend, Leah, who I ran my first half marathon with. Then I just kept going!

Who would you love to run with? 
Beyonce. How is she so in shape!?

Favorite way to sweat other than run?
Spin class is a great workout and gets me real sweaty. I also love hot yoga, especially when I need to stretch out my tight hamstrings!

Strength Move of the Week - Toe Touches

As running coaches who promote long term, injury-free running, strength work is always a part of our recommended weekly routine for every runner out there. Incorporating strength doesn't come naturally to a lot of runners and often feels overwhelming. So, where to start? Start with just one move a week and build from there. Hot Bird Running has you covered with our Strength Move of the Week!

Move of the Week: Toe Touches
Why we love these? Toe touches strengthen the upper abdominal muscles which promotes proper posture while running. More specifically, strong upper adominal muscles enable you to maintain a tall, erect posture while running - keeping your head and shoulders in alignment with your hips rather than slumping over as you fatigue. Slumping over restricts your breathing. So, proper posture means better running economy which means faster running.

As you do these toe touches use your core rather than your arms to pull your upper body up towards your toes. Also, try to keep your shoulders from touching the ground on your way back to the start position so your abdominals remain engaged the entire time. Continue for 30 seconds working up to one minute. Repeat 2-3 times. 

Getting motivated to run

When you are a beginner runner or just starting to run again, finding the motivation to run or train for a race can be challening. We have jobs, kids, relationships, responsibilites and sometimes going out for that run doesn't fit into our busy schedules. One of the easiest ways to start running or training is to begin with run/walk intervals.

Starting off in this manner is highly beneficial because it:

1) Increases cardiovascular stamina, allowing you to exercise for longer than if you were to go out and only run;

2) Builds up your cardio without injury or discouragement;

3) Allows your body, especially your joints, to acclimate to your new endeavor.

How to Begin: Measure your intervals in minutes and figure out what works for you. If you are off the couch, start slowly- an injury will only hamper your progress. Your Run/Walk might be 1/3 (1 minute running and 3 minutes walking). If you are highly active, you might want to try 5/2 or 7/2 intervals. The goal is to exercise for at least 30 minutes. Aim for 3 days of run/walk intervals and 2 days of cross-training.

Effort: During your run intervals aim to be able to talk without feeling winded. If you start to feel like you are losing control of your breathing, slow down. Monitor how your body responds to the effort during training.  Start and finish each workout with a few minutes of fast walking.

Tips:

1. Aim for 3 days of run/walk intervals.
2. Don’t run or run/walk 2 days in a row
3. Do at least 2 days of cross-training per week – cardio and strength/flexibility
4. Take 1 day off per week. Active recovery is okay (foam rolling, easy stretching)

Tools:  We recommend buying the Gymboss because it alerts you, via a beep or vibration, when the interval is up. You can set it for up to 99 intervals and clip it to your shorts or pants. No need to monitor time or remember numbers! 

Location: You can do the run/walk sets on the treadmill or outside. We suggest and encourage as much outside activity as possible because it’s inspiring, invigorating and it most accurately reflects race and real-world conditions. Stick to flat terrain for the first few weeks and add in hills once you are comfortable running for 10 minutes at a time.

We are leading group runs every Saturday at FitRight NW in Northwest Portland at 9am leading up to the Shamrock Run. We lead a run/walk group for those looking to run the 5k race. You get a coach and a group of fun women to run with!

Giving Back with Citi's Every Step of the Way Program

What have you done lately to give back? So much of running is about focusing on yourself, your goals and how to become a better, healthier runner or self.  It's important to take a step back at least every once and while and focus on the athletic community around you rather than yourself. More specifically, focus on those who are not quite as fortunate as you, or don't have the access that you have or the knowledge that you do. Share your wisdom or your volunteer your time or donate a dollar or two.  

This year, Citi has made giving back as easy and one, two, three with their Every Step of the Way Program (http://citi.us/1ek5E7S ). Nine U.S. Olympic and Paralympic athletes. Nine programs in need. A $500,000 donation from Citi. And they are asking us (as in you) to help decide where it goes with just a click.  While you're deciding how you personally want to give back, find inspiration by learning about each of the programs Team Citi's athlete's support in the video below.  And don't forget to choose which program you want to support too!

This post was created in partnership with Citi®. All thoughts and opinions are my own.

Interview with a Runner

This week's runner is Stephanie Paddock who currently works for The Michael J. Fox Foundation, helping individuals fundraise as a part of the grassroots fundraising program Team Fox. Stephanie has called Brooklyn her home for over 10 years now. She enjoys traveling to new places and has a definite sense of adventure, climbing Kilimanjaro in 2012.  She loves that Brooklyn is her home and taking part in quirky local events like the Idiotarod and the Royal Palms shuffleboard league. We love Stephanie for inspiring us to run for a cause!

Stephanie wither her dad, her number one inspiration for running.When did you start running?
I’ve always been active dating back to middle and high school sports – basketball, soccer, tennis, track – and then gave rowing a chance in college. Once I realized that being on the crew team meant having no life, I quickly made the switch to rugby which was more my speed (more social, more beer). I used running as a way to stay fit both during and out of seasons, but never really considered myself “a runner” until my first half marathon in 2008. It was the Fred Lebow Half – 2 loops of Central Park on a FREEZING January morning. It was my first and almost my last – I definitely hadn’t trained as well as I should have!

Are you running for fun or sport? Current running goals?
Mainly, I run for Team Fox as a way to fundraise for Parkinson’s disease research. My dad was diagnosed with Parkinson’s over 13 years ago, so I started fundraising even before landing my job at the Foundation. My first triathlon in 2010 was for Team Fox and I’ve racked up quite a few races since then – most notably my first marathon, the 2011 NYC Marathon. While I’m more of a “my goal is to finish” kind of girl, my competitive nature has me wanting to improve with every race. Current goals include a sub 2-hour half marathon and to complete my first 70.3 triathlon.

What is your favorite running route? Why?
My number one favorite is a Brooklyn Bridge run early in the morning so I get to the bridge around sunrise. It’s really the only time I can handle being there (I hate crowds) and it’s so fulfilling to know that my run is going to be done before most of NY is awake. Ultimately though, I love choosing new routes and running when I travel as well. It’s a great way to see new places!

Favorite post-run meal?
Beer. And a bacon, cheddar, avocado burger – no bun!

Best piece of running advice?
A good friend once said “You should be well trained or well rested – at least you are well rested!”

Who inspires you to run? 
My dad is my number one inspiration, followed closely by all of my Team Fox friends. This past year, we had 7 runners with Parkinson’s run in the ING NYC Marathon. If they can get out there week after week and train to run 26.2 miles, why can’t I?

Favorite way to sweat other than run?
Crossfit, almost to a fault. I train at Crossfit South Brooklyn which is an incredible gym and many days would much rather go there than put in the mileage!

Move of the Week - Bicycle Crunches

As running coaches who promote long term, injury-free running, strength work is always a part of our recommended weekly routine for every runner out there. Incorporating strength doesn't come naturally to a lot of runners and often feels overwhelming. So, where to start? Start with just one move a week and build from there. Hot Bird Running has you covered with our Strength Move of the Week!

Move of the Week: Bicycle Crunches
Why we love these? Get back to the basics - nothing fancy - with bicycle crunches. This simple move stengthens the oblique muscles necessary in maintaining a stable upright position during your runs. As you do these make sure your lower back stays pressed to the ground.  Start out slowly going through a bicycle pedal motion altnerately touching your elbows to the opposite knee as you twist back and forth.  Concentrate on control, not speed.  Perform for 30-60 seconds. Repeat 2-3 times.  

Monday Motivation - Running in the Rain

by Meghan Reynolds

I moved to a rainy city and kept telling myself that I was prepared for the rain - I've got the gear, the dedication and races scheduled. Then, the rain didn't come. It was a pretty dry November, December and January. Sure, it was cold, but I was use to that coming from the Northeast. Suddenly, the Portland rain is here and I'm having to actually run in the rain. I realized that I'm not that prepared for constant running in the rain and I'm having to give myself pep talks to get out there and run. It's really easy to say you are okay with the rain but getting out there 3-5 times a week when it is raining is WAY different!

Meeting up with friends is helping and what I do love about Portland is that people actually do run in the rain. In NYC, it was really only the most dedicated runners who ventured outside in the rain. Here, it's everyone. This Saturday morning, Jessica and I coached a group of runners from adidas who are training for the Shamrock Race on March 16th. I got up, looked out the window and thought, "this sucks, it's raining". Despite that, I got ready to go, sure that no one would show up. I was wrong! 7 women, mostly beginners, showed up to run. It ended up being an awesome, fun run despite the cold and constant rain.

After the run, after I showered and after I finally got warm again, a rainbow came out and Portland was green and beautiful once again. It's easy to assume you are ready and prepared for different situations.   I'm not as prepared for the rain as I thought and will have to work on changing up my attitude because I have months of running in the rain ahead of me.

Here are a few ways I'm making sure that I continue to run all winter long and through the rain:

1) Signing up with a run group and meeting them every Saturday morning

2) Doing fun runs like the Fitness Dash with Athleta.

3) Committing to Pilates and barre classes at least one time a week so if I don't run, I still get a workout in.