Eat, sleep, run, repeat.
It may sound like a simple formula, but there's so much more that goes into maintaining a healthy balance between everyday life, work and fitness goals. While you can likely squeeze out a few runs a week on minimal sleep, not only is this not feasible long-term, but it can lead to an increased risk of injury and potential burn out.
But let's face it, mornings before a run are tough no matter how rested you are. Give yourself every advantage by preparing as best you can the night before; this will maximize how late you can sleep in and will help you feel more prepared, recovered and not as rushed once the alarm goes off.
It's a win-win.
From laying out your running clothes to filling up your bottles, here are nine things all runners should do before bed to streamline their mornings before a run.
Prep Your Coffee Maker
Mmmm, coffee! Go through the ritual of grinding your beans, filling the coffee maker with water, adding the filter, etc. the night before, and set the timer to go off 30 minutes before you're planning to wake up. While your alarm won't be pleasant, waking up to the smell of a fresh pot of coffee will help you ease into your morning routine. Better yet, by drinking it early, you'll have time to prime your system and take care of "business" before you head out the door.
Check the Weather
The whole "rain or shine" adage is highly overrated in our opinion. Running in inclement weather can increase your risk of getting sick, and running in seriously bad weather can leave you stranded in a sometimes-dangerous situation. Check the weather before bed, and if it's not looking good, figure out a Plan B in case you wake up and it's still not ideal.
Lay out Running Clothes
After you've looked at the forecast and know what to expect weather-wise, pick out your running gear to match those conditions, and set it out before you go to bed. For example, if it's going to be hot, a singlet and running shorts will likely do the trick, or if it's windy and cold, opt instead for a light windbreaker and tights. If you're expecting a particularly early morning, some runners will sleep in their workout clothes for one less step to worry about once the alarm goes off.
Charge Your Devices
No matter if you run with your phone or with a GPS watch, be sure to plug them in the night before so they're fully charged and ready to go in the morning. This also includes charging things like your Bluetooth headphones or any visibility devices you might run with, too.
Fill up Bottles
Don't let the morning roll around before you realize you haven't filled the Brita and your favorite bottle is in the dishwasher. Make sure you fill your bottles the night before, and feel free to mix in any electrolytes, too. If you're expecting a hot run, leave your bottles in the fridge to chill overnight, and give them a good shake in the morning if there's any undissolved powder in the bottom of the bottle.
Roll and Stretch
A foam roller is a runner's best friend. By creating a regular habit of foam rolling and stretching before bed, you'll not only unwind and relax, but you'll also promote a healthy range of motion while combatting the effects of your previous training efforts. Pair this with a good night's rest, and you'll wake up feeling refreshed, recovered and ready for your run.
While you might be inclined to scroll through Instagram or watch Netflix while foam rolling and stretching, it's better to avoid screens for at least an hour before trying to catch some shuteye. Opt instead for a favorite podcast or audiobook, or if you've already finished your routine pick up a real book instead.
Check in With Your Training Partners Some running groups have a Google Calendar invite or a meetup app of some kind where you can look for updates and say if you'll be attending. If that's the case, check where and when to meet and confirm you'll be there. If you're running with a friend or two, give them a call or text and figure out the details—this will save you an early wakeup if they aren't going to be around.
What is the purpose of the morning's workout? How does this workout help you reach your running goals? What do you love about running? Running is hard and can test your motivation over time, so by taking a couple minutes and asking yourself some introspective questions before bed (or as you lie in bed), you'll keep your training in focus while fostering the love for the sport. Remembering why you're doing what you're doing and what attracted you to running to begin with will help justify the early mornings and hard efforts.
Best Ways to Refuel After a Hard Run
There are five factors you should take into consideration for fueling after your run:
1. What was the duration and the intensity? Gauge your effort and track your distance to understand how many carbs you need to replenish your glycogen and rehydrate.
2. What were the conditions of the workout? The weather, temperature and humidity have a significant impact on your performance. Your body will have to work harder and sweat more when it is hotter outside. Use this calculator to determine your ideal pace based on weather.
3. What can you stomach? Eat what your body can tolerate. Liquids are best since they can be absorbed quicker by the body and digested more easily.
4. What is accessible? Make something that is easily transportable. This can be a protein bar, fruit or toast that can go in a plastic bag ready for you to consume post workout.
5. What do you have planned for tomorrow? Your post workout meal helps you recover for your next run. This is where the nutritional composition and timing of the meal matter.
Guidelines for Refueling
As a runner, keep these guidelines in mind when refueling.
No matter what the latest diet fad says, carbs are not the enemy; as a runner, you need them. Glycogen is the body's preferred source of energy during moderate- to high-intensity exercise. A resting muscle glycogen content of an untrained person consuming a mixed diet is around 80 to 85 milimoles per kilogram of muscle while a runner is around 120 milimoles per kilogram. To adapt and recover you need to refuel with carbohydrates.
Add Some Protein: Be sure you have a 3:1 or 4:1 carb to protein ratio. After a hard run, you need to replenish your glycogen stores and rebuild muscle. A study conducted in 2014 found ingestion of protein post workout stimulates muscle protein synthesis and inhibits protein breakdown. So, before you decide to indulge in a pastry, get in some quality carbs like rice or sweet potato with a happy helping of protein like chicken or whey powder.
Eat Enough Calories and Replace Fluids:
A study published in the Journal of Sports Science & Medicine recommends a carbohydrate intake of 1.2 to 1.5 grams per kilogram of body weight. If you plan to eat a meal with carbohydrates and protein, the same study recommended 0.8 grams per kilogram for carbs and 0.2 grams per kilogram for protein of body weight. For re-hydration, drink between 12 to 24 ounces for every pound of body weight you lost during exercise. If you use a sport drink to replace electrolytes, count those as your carbs.
Time Consumption Based on Next Workout:
Most research agrees that the sooner you refuel, the better; but the general consensus appears to be within 30 minutes of activity. Restoring glycogen as quickly as possible is more important if you have a workout in less than 8 hours. The best way to do this is to consume high-glycemic foods; this is more effective in small feedings over 4 hours. If you have more time to recover, timing is not as important.
Refueling Based on Various Workouts
Now that you have factors and guidelines that influence refueling, look at it based on various distances.
Recovery Run: Aerobic exercises, such as a recovery run, uses oxygen and rely on fat for fuel. After a run like this, you really just need to eat a healthy, balanced meal within 4 hours. Aim for a 3:1 carb to protein ratio.
The goal of tempo runs is to stay just below your lactic threshold as you sit on the border of aerobic and anaerobic systems. Restoring your glycogen stores after a tempo run is critical to recovery. Consume 4:1 ratio of carbs and protein on the lower range of 1.2 grams per kilogram of body weight within 30 minutes. Avoid consuming fat for this meal because it will slow down the metabolism for the carbs and protein that are needed to recover.
Intense Track Workout:
These workouts will be strictly anaerobic, without oxygen, which means your body uses glycogen as fuel. These workouts are often short and require resting between sets. If your stomach can tolerate it, the best way to refuel is with a high glycemic and high carb sports drink between sets.
If you plan to do over 1.5 hours of activity, it is important to fuel before and during your workout. Runs like this often start as aerobic and then switch to anaerobic as your body starts to fatigue and your heart rate rises. After a long run, you need more calories with the 4:1 ratio of carbs and protein on the higher range of 1.5 grams per kilogram of body weight. Aim to consume most of the calories within 4 hours of the activity in small feedings.
The Top Winter Running Fails and How to Avoid Them
Get Active Today!Welcome to winter. It's cold, dark and for most runners, motivation is a bit low. But if you've got a spring race on the calendar (or just want to stay in shape), it's important to stay consistent. Winter presents unique challenges, but with the right strategies, you can turn any potential fails into successes.The Problem: Wintertime Darkness The solution: When your miles take place in the pre-dawn or evening darkness, the No. 1 thing to do is make sure you're visible. That means choosing well-lit paths and streets, running against traffic and wearing plenty of reflective gear.
Nathan Sport's reflective ponytail beanie will keep your head warm while also giving a heads up to motorists. Bonus points for the hole for your ponytail.
If you'll be running on uneven roads or just need some extra light, a headlamp is a good bet, but we also like these innovative Knuckle Lights.
If you feel unsafe running outside when it's dark, there's no shame in logging miles on the treadmill. Cue up your favorite playlist or TV show and the miles will fly by!
The Problem: Cold WeatherThe solution: Whether your definition of winter weather is 40 degrees or negative 20, heading out for a chilly run can be uncomfortable. But as the Scandinavian mantra goes, "There's no such thing as bad weather, only bad gear!" Plan on dressing as if it is 20 degrees warmer than it actually is. So, if you're headed out for a run in 30 degrees, dress as if you were going for a walk in 50-degree weather.
Plan on wearing base layers made of wool or sweat-wicking material, a windproof running jacket, hat/headband and mittens/gloves. When the roads are slushy, make sure your socks are made from a fabric that will keep your toes warm and blister-free. Swiftwick's pursuit line of socks, made from merino wool, is a great option.
The Problem: Icy, Snowy RoadsThe solution: Slippery roads derailing your run? If your usual route is icy, consider strapping a pair of Yak Tracksover your shoes. They may look a bit like medieval torture devices, but they'll add traction and help avoid falls.
Has heavy snowfall covered up your favorite running paths and trails? Consider a pair of running-specific snowshoes like the ones from Dion. Snowshoes made for running are light and sleek—perfect for when you want to go fast on packed trails.
The Problem: Low MotivationThe solution: Whether it's the post-holiday blues or a case of the sniffles, sticking to a routine in the winter can feel tough. One of the best ways to stick with your workouts is through accountability. Do you have a neighbor who will wake up and log sunrise miles with you? A co-worker who can be your new gym buddy?
You might also want to consider a running streak—whether it's for a month or the whole winter season, running just 1 mile a day (or more if you want) can be a great way to maintain a routine, even when you don't feel like it.
If boredom is your issue, try using an on-demand fitness app such as Aaptiv. The audio-based workouts can generally be used on a treadmill or outdoors, and can add some variety to blah runs.
It's a new year, and there's no reason you should feel bored with what's on your plate. We're bringing you brand-new healthy recipes that are sure to spice up your usual smoothie, energy bites or meal-prep routine. Try these options for breakfast, lunch, snacks and dinner, and never dread mealtime again.
No-Bake Breakfast Cookies
If you can't seem to get excited about your morning bowl of oats anymore, it's time to sweeten things up. These delightful cookies pack just the right amount of nutritious ingredients—oats, peanut butter and chia seeds—to balance out the sweetness from the honey and chocolate chips. Who said cookies for breakfast was a bad idea?
Apple and Carrot Superhero Muffins
For those busy mornings when you're running late, try these grab-and-go "superhero" muffins that you can make ahead of time and store in the fridge. What makes them so super? They sneak both fruit and veggies into your morning meal. Plus, they're gluten-free!
Cherry Pie Cherry Smoothie
You already know cherries are good for runners, and we're willing to bet you've been recycling that same chocolate cherry smoothie recipe for months. It's time to switch it up with this new version that tastes just like old-fashioned cherry pie, thanks to the genius addition of graham crackers. Just make sure to skip the whipped cream if you're sensitive to dairy or looking to cut calories.
Loaded Veggie Quesadillas
No more burrito bowls for you! Add these veggie-packed quesadillas to your lunch rotation instead. With peppers, avocado, sweet potatoes and fresh salsa for dipping, you're packing in a ton of produce into just one meal. Black beans and two types of cheese provide the protein for staying full.
Protein Packed Healthy Mac and Cheese
A healthy mac and cheese...could it...could it really be? This recipe says yes. Not only does it call for broccoli and spinach for a healthy dose of veggies, it also includes chickpea pasta, meaning you're getting a lot of protein mixed in with your carbs to avoid that afternoon crash.
Runner's Roasted Sweet Potato Slices
Sweet potatoes are another food that's especially common in a runner's diet, which means they can get old fast. This new take on an old stand-by uses the unexpected combination of thyme and nutmeg for seasoning, and we think you'll appreciate the unique flavor. Wrap in aluminum foil and pack for a midday snack.
Vanilla Almond Latte Energy Bites
Energy bites are a snack that should never get boring thanks to its many endless variations. For the winter season, try out this vanilla almond latte version. The warming flavors are equivalent to curling up with a cup of hot coffee, and the ingredient list includes protein powder for extra punch.
Café Mocha Protein Shake
Need an afternoon pick-me-up? Amp up your usual cup of coffee with this protein shake that calls for only four ingredients yet has the protein and caffeine combo to get you through the last part of the day—and your evening workout.
One-Pan Teriyaki Tofu and Broccoli
You've got your chicken and salmon dinner options down, but have you stepped a toe into the world of tofu? Stay with us here. Not only is it a great source of plant-based protein, tofu can be mighty tasty when prepared the right way. This recipe will have you singing its praises and is complimented with whole grains and veggies for a truly balanced meal.
Hearty Spaghetti with Lentils and Marinara
We love carb-loading just as much as the next runner, but sometimes you need more "oomph" than the usual pasta and red sauce to stay full. This ever-so-simple spaghetti recipe adds in a half-cup of dry lentils that take your traditional pasta up a notch. Better yet, the whole dish comes together in 30 minutes.
There’s no better time to jog your memory about eco-friendly running habits.
By PAIGE TRIOLA
APR 18, 2019
THE OPEN ROAD IMAGESGETTY IMAGESWhat comes to mind when you picture your perfect running backdrop? Maybe a trail winding through a sun-dappled forest, a vast expanse of white, sandy beach, or a long stretch of road with white-capped mountain peaks on the horizon. There are so many beautiful places to run in the world, and Earth Day (this year on April 22) serves as a great reminder of our need to celebrate and protect them.
While it’s easy to view running as being entirely harmless to the planet, there are a number of ways you can step it up when it comes to adopting more eco-friendly running habits--and breaking some bad ones.
“Running is one of the lowest impact sports in terms of the environment. All you need is a body,” says Shelley Villalobos, managing director of the The Council for Responsible Sport. “The impacts start to come into play when runners do things like rely on single-use plastic bottles for hydration, litter their energy gel and bar wrappers, and, most impactful from a climate perspective, when they travel cross-country for events without compensating for the greenhouse gas emissions of their air travel.”
Every runner can take steps to be a little greener this Earth Day—just ask the environmental professionals, race directors, and athletes themselves who are leading the way by enforcing sustainability in the running community.
Take Some Trash Off the TrailsPeter Maksimow, outreach and partnership specialist of the American Trail Running Association, believes that small efforts to be a greener runner beyond Earth Day can gradually evolve into bigger commitments. Some of his many duties involve educating the public on proper trail running etiquette and “Leave No Trace” principles, and he makes sure to practice what he preaches on a regular basis.
“I have a hashtag, #JustOnePiece—pick up just one piece of trash when you’re on the trail. And hopefully, that one piece leads to 10, and then a whole bag full,” Maksimow says. He started a Colorado Springs-based Facebook group, Pikes Peak Ploggers, that’s dedicated to doing just that. Members share photos of themselves running the scenic trails of Pikes Peak while “plogging,” or taking part in the growing trend of picking up trash while on their runs. “It makes people more aware of the problem,” says Maksimow. “I plog every single day.”
More than FIFTY vendors and counting!!
We have the following vendors coming! STILL room for more!
Vickey Mazzer with Rosebod Jewelry
Maryanne Boenitz with memory wire wrap bracelets
Donna Sturtevant with Scentsy
Diane Page with magnetic jewelry
Kathy Dion with Color Street Nail Polish Strips
Emily Groner with homemade jams
Jessica Beck with crocheted stuffed animals
Renee Speyer with Milltown Beadworks
Lauren Pacosa with Groundings
Green Mountain Glitter with bees wax candles. stone pendants, & handmade jewelry
It's The Simple Things Crafts with wooden signs, cookie jars, outdoor games, etc
Erynn Charter with epoxy pens, glitter pens, glitter phone grips, & keychains
Fran & Bob Dewey with J.R. Watkins
Doublebit Wood Crafts with wooden turned bowl, cutting boards, & wine bottle stoppers
Kim Barrett with herbal bags, bath salts, & body scrubs
Jillian Niedzwiecki with LuLaRoe
Gray Raven Farm with CBD cream, CBD oil, soaps
Michael Kusek with underwater photography
Trisha Belville with The Mountain Mermaid
Misty Ruppert with Crafts by 2 Crazy Ladies
Laura Hakey with fleece blankets & slate paintings
Debra Vachon with hand painted items & jewelry
Mark Gurney with polymer clay jewelry
Dee Mitchell with runners belts, water bottle bags, chemo port covers & more
Melissa Santiago with business card holders, tissue covers, aprons & more
Kathie Fleury with insulated cup cozies
Marcela Urroz with macramé, crochet, & string art
Alissa O'Leary with Usborne Books
Barb Mallet with wreaths, planters, garden flags, & center pieces
Nancy Samson with Chalk Couture
Tori Weitlich with insulated beverage koozies
2 Bay Machine & Metal Works with custom metal signs
Roberta Slysz with paintings on wood, slate & canvas
Yankee Home Improvement
Juliann Pawlikowski with DoTerra Essential Oils
Dello Designs with hand-painted glassware
Heavy Hugs with weighted blankets, lap pads, & neck wraps
Richard Mollison with wood turned bowl, plates, goblets, & more
More applications are still coming in. With around 50 Vendors or more this will be our largest good of vendors at this event ever!! There should be something for everyone.
We need more sponsors, at least 10 by March 28th!
Application for Sponsorship can be found at the website, www.purplerun.net
Platinum Partner • $750
Company logo on event website
Prominent display of your corporate banner at event
Recognition in event program
Platinum Partner appreciation certificate
Company name posted on 2 cancer fact track signs
Gold Partner • $500
Company name on event website
Prominent display of your corporate banner at event
Recognition in event program
Gold Partner appreciation certificate
Company name posted on cancer fact track sign
Silver Partner • $250
Company name on event website
Recognition in event program
Company name posted on cancer fact track sign
#festivals #cancer #gold #announcements #signs #running #fairs #platinum #companynaming #purplerun #banners #vendors #foodtrucks
Moving right along, at 3% of our overall goal, and 5% of our March goal! The #purplerun is gaining steam! And now we are looking for as many Silver Partners at the $250 sponsorship level as we can get by March 28th! Please check out all of our Sponsorship and Partner opportunities at https://www.purplerun.net/sponsorships.html