You know you're a runner that likes to eat - you'll probably enjoy reading this article about eating!

What to Eat Before a Run

What to Eat Before a Run

by Kathleen Lisson

Get a few long distance runners chatting and soon one of them will mention his/her favorite part of the sport - the Eating. Eating before a run is one of the most enjoyable things about running - sneaking one of the kid’s bananas or spooning dollops of peanut butter systematically on everything on the menu makes us feel like a Runner with a capital R even when we’re not in neon-bright ridiculously overpriced running shoes. Runners rely on a few tried and true ingredients and switch up the menu depending on the speed and distance to be covered during the workout.

Here are a few examples:

Breakfast before a jog around the block - the Elvis. Casual days mean portable breakfasts. Enjoy a peanut butter and banana sandwich just the way the King of Rock and Roll liked it before you tune your ipod to the Elvis Presley mix and get “all shook up.”

Sunday morning jog - before I drive up to Carlsbad, CA to run 5-10 miles along the ocean, I fix a full breakfast. Scrambled eggs, toast and oatmeal with peanut butter. Since I will be running aerobically the whole distance, I can handle “real” food as long as it has at least an hour to digest. Scrambled egg burps optional.

Morning of a 5K race - Plain oatmeal as soon as I wake up and then ‘racing hot chocolate’ - protein powder with warm soymilk. Early mornings can be chilly in race day gear, and heating the soymilk turns an ordinary protein shake into a hot drink. Running a 5K race will be 16-30 minutes of hot pursuit and heavy breathing, so make sure even an ‘iron’ stomach is done digesting before the race starts.

Half marathon breakfasts follow one ironclad rule - no new food on race day. Whatever worked before your last long run, that’s what you eat. NOT some newfangled bar or powder you picked up at the race expo. I choose a bowl of oatmeal with protein powder thrown in it and dry toast. I am nervous, so the ‘comfort food’ carbs are easy to keep down.

In every case, focus on eating and enjoying your breakfast, don’t wolf it down in a few quick bites. Envision a relaxing, effortless workout as you slowly chew (or sip) and savor your meal and feel the effect that mindful eating has on your digestion and your morning run. Then put on those obnoxious neon running shoes and have some fun!

Shared with RunningonHappy.com

Treatments for Injured Runners in San Diego

What to Do When You Are Injured - 

Meditation, Massage and Chiropractic 

Treatments for Runners

by Kathleen Lisson

I am a half marathon runner, an ACE Certified Personal Trainer and a RRCA Certified Running Coach in San Diego, CA. In late December 2014, a few months after my 40th birthday, I tripped while trail running in Idyllwild, Ca and suffered a grade two sprain of my right ankle. I had to hobble a mile out of the woods to our car and watched in frustration as my ankle swelled and bruised black and blue.  I was signed up to run the Carlsbad half marathon in three weeks time and reluctantly transferred my bib to another runner the day the doctor put me in a walking boot. I was in the walking boot for the month of January 2015 and wore it all day except for in the shower.

My new lack of mobility was disheartening. I did convince my physician that I should be able to walk 15 minutes a day, but she flatly stated I couldn’t run at all. I have always been an active person and had previously dealt with difficult emotions by taking a long run by the ocean or in nature. More importantly to me, I had lost my identity as a runner. I had previously filled my Facebook stream with status updates from local running teams, upcoming races and running shops. I had to unlike all of them because reading Facebook became a painful reminder of the fact that I was not able to participate in my favorite sport.

My 15 minute walk around the neighborhood in my boot became the highlight of my day.

Meditation for Runners

by Kathleen Lisson

I am a half marathon runner, an ACE Certified Personal Trainer and a RRCA Certified Running Coach in San Diego, CA. In late December 2014, a few months after my 40th birthday, I tripped while trail running in Idyllwild, Ca and suffered a grade two sprain of my right ankle. I had to hobble a mile out of the woods to our car and watched in frustration as my ankle swelled and bruised black and blue.  I was signed up to run the Carlsbad half marathon in three weeks time and reluctantly transferred my bib to another runner the day the doctor put me in a walking boot. I was in the walking boot for the month of January 2015 and wore it all day except for in the shower.

My new lack of mobility was disheartening. I did convince my physician that I should be able to walk 15 minutes a day, but she flatly stated I couldn’t run at all. I have always been an active person and had previously dealt with difficult emotions by taking a long run by the ocean or in nature. More importantly to me, I had lost my identity as a runner. I had previously filled my Facebook stream with status updates from local running teams, upcoming races and running shops. I had to unlike all of them because reading Facebook became a painful reminder of the fact that I was not able to participate in my favorite sport.

My 15 minute walk around the neighborhood in my boot became the highlight of my day.

Luckily, I had enrolled in a meditation program for athletes before my injury (mPEAK at the UCSD Center for Mindfulness), so I hobbled into the first week of meditation class in my walking boot and learned to meditate alongside Ironman athletes, cyclists and yoga teachers. Meditation helped me to become more aware of myself and a mindfulness practice called body scan helped me realize that my body was healing week by week.

I also went for monthly massages and my chiropractor adjusted my ankle several times, giving me an increased range of motion. I felt scared the first time a massage therapist massaged my right lower leg, but she used gentle lymphatic drainage techniques that eased the swelling. I diligently practiced my physical therapy exercises and found myself strong enough to train for and run the Jolla half marathon in April 2015 and the Rock and Roll Half Marathon later that spring.

Spraining my ankle showed me how much running means to my life and gave me the opportunity to try integrative treatments like massage and chiropractic as well as giving me a powerful reason to learn to meditate.

Kathleen Lisson is a certified Meditation Teacher and Labyrinth Facilitator and teaches Meditation and Mindfulness at IPSB college in San Diego. Sign up for a private meditation lesson or labyrinth walk in the comfort of your home here: https://www.massagebook.com/San_Diego~Massage~sandiego?src=external

Tips for Overcoming a Running Plateau

How to Get Out of a Running Rut

by Kathleen Lisson

As a San Diego half marathon runner, an ACE Certified Personal Trainer and a RRCA Certified Running Coach I have seen first-hand the effects of getting into a running rut in my off season. I enjoy periodized workouts when training for half marathons, but how do I keep my interest in running for the months I’m not actively training? Here are my tips for getting out of a running plateau.

San Diego offers 12 months of good weather for outdoor workouts, so San Diego athletes can get stuck in a workout plateau if they are working with a growth-based mindset but not a growth-based workout routine. During the first few months of a running program, focusing on improved health is easy - we are running farther and faster and our body is becoming stronger. Once we are locked into our workout, only negative feedback will drive us to prevent the loss of our fitness gains. This prevention mindset feedback is mostly failure based - we can see when we didn't run according to our schedule that our running times are slower and it is harder to complete long runs.

Smart coaches and athletes organize their workouts according to periodization - the concept that athletes get stronger with a workout that changes as the athlete gets closer to competition. All athletes can take advantage of this concept by throwing a few fitness hacks into their routine when their workout gets stale.

Take it up a notch - increase the weight you lift in your weight workout and balance that with less repetitions and sets. If you are stuck at 3 sets of 12, experiment with lifting more weight in 2 sets of 7. Do the math to make sure you are lifting the same total pounds in your entire workout. Changing the weight will allow your muscles to react to heavier weights.

Run longer - stuck in a 6 mile loop routine that stopped giving you results months ago? Run the same weekly mileage, but vary the miles in each workout. For instance, replace two 6 mile runs with running 8 miles one day and 4 miles the other.  Keeping the same total weekly mileage will allow your body to run longer distances without overtraining.

Run your route backwards - Tired of your running route? Seen the same lawn ornaments and especially in San Diego, rock gardens a million times? Try heading out your door in the other direction and notice the difference that running in the opposite direction and on the opposite side of the street can provide.

Fartlek - Bored because you are logging the same mile times for every run? Try Fartlek in your next run. Simply increase the pace from one light pole or fire hydrant along your route to the next one. Return to your normal pace to cool down, then choose another section of the road to sprint to. Runners can improve their times by incorporating this gentle interval work into everyday runs.

Try a new class - If you have a gym membership, there is no excuse to get into a fitness rut. Look at the class schedule and try a class you have never taken. Relish feeling uncoordinated and sore from working muscles in new ways, and return to your tried-and-true routine with a new perspective.

Borrow a friend’s teenager - Do any of your friends have teenagers involved in sports? Ask to go along on one of their weekend solo workouts.  You’ll get a chance to try out a different stretching and warmup routine and push the pace with a new partner. This is especially valuable for athletes who have played the same sport for decades. Exercise science has improved since the days we stretched out in high school. Check out the new routines and add what works for you to your regular exercise regimen.

Can Spicy Food Stop Muscle Cramps?

How to Stop Muscle Cramps - Pickle Juice and Spicy Foods?

by Kathleen Lisson

A fascinating article was published in the Wall Street Journal today discussing the effect of overwhelming the nervous system as a method for easing muscle cramps. 'A New Way to Prevent Muscle Cramps' discusses Rod MacKinnon's data that shows a shot of spicy liquid reduces muscle cramps. This may be the real reason pickle juice works so fast for a cramp. 

I ran two half marathons while my in laws were living with us (they are from Trivandrum, Kerala in South India) and I never felt a cramp, though I do get them sometimes in my foot. We ate super spicy food three times a day. My favorite condiment is the mixed pickle, which is delicious in small amounts but not cucumber related (other vegetables are pickled instead). 

Yet another reason to have 'hot sauce in my bag.' Have you tried spicy food for relieving cramps? 

Read the article here: http://www.wsj.com/articles/a-new-way-to-prevent-muscle-cramps-1468256588

MAP Training - Do you meditate before you run?

What is MAP Training for Runners?

by Kathleen Lisson

MAP Training for Runners - Meditate with Your Running Shoes on! 

As a RRCA certified running coach in San Diego, I was interested to find out more about the concept of MAP or Mental and Physical Training. Scientists at Rutgers University have found that in a study of 52 participants over an 8 week period, practicing MAP twice a week for an hour each workout resulted in a reduction in depressive thoughts in persons with a diagnosis of nonpsychotic Major Depressive Disorder (MDD) and "individuals without a clinical diagnosis of MDD also reported significant reductions in depressive symptoms." 

MAP training consists of a three part workout. First, the athlete will practice 20 minutes of meditation that focuses on the breath. Then, there is a transition to 10 minutes of walking meditation with a focus on the feet. Finally, after a five minute warm up, the athletes participate in 30 minutes of moderate intensity exercise. Keeping the intensity to 50 - 70% of VO2 peak can be monitored by paying attention to one's heart rate. The workout ends with a 5 minute cool-down. 

If you or someone you know could benefit from less anxiety and rumination and more motivation to exercise, consider adding MAP training to your workout schedule. 

Read the study in the February 2016 issue of Translational Psychiatry here: http://www.nature.com/tp/journal/v6/n2/full/tp2015225a.html

Help! I pee when I run - How to stop urination during workouts

How to Stop Peeing During Running Workouts

by Kathleen Lisson

Physical Therapist Julie Wiebe shows female runners how to reduce urinary incontinence while running by changing their running posture in this video. 

As a half marathon runner, I have used pantyliners and folded toilet paper to keep my underwear relatively dry during long training runs. I am interested to see if changing my running position will reduce the leakage I have during exercise.

Watch Physical Therapist Julie Wiebe's video here: https://youtu.be/NtywY6DY-Us


Do you grip your abs when you run? Do you use your gluteus maximus to propel you forward or your hamstrings? Do you look at the horizon when you run?

Where to Get a Running Analysis in San Diego

Where to Get a Running Analysis in San Diego

By Kathleen Lisson

After struggling for years with injuries that stopped my ability to run for weeks and months at a time and last winter's ankle sprain, I am ready to put a stop to my running injuries and build a stronger body. I am running the La Jolla Half Marathon this weekend and want to strengthen my legs to be able to run the San Diego Rock and Roll Half Marathon in May 2015 and run the Triple Crown in 2016.

I have always been fascinated with the idea of getting a personal running analysis, so I made an appointment with physical therapist Nicole Miller at Movement Performance San Diego in Carlsbad. Nicole greeted me and asked about my running history, then put LED markers on my joints and used a high speed video camera and treadmill with pressure/force sensor to record video of my walking and running. The best part was when I could take a look at myself running and really see what my body is doing every step of the way. She then measured my hip strength.

My Running Analysis Video from Movement Performance San Diego

Actually seeing video of my running gave me new insight on how my body moves.

I turns out that my gluteus medius and gluteus maximus are weak and my hip flexors are tight. Nicole gave me a list of exercises I can do to strengthen my hips. I look forward to strengthening my hips and staying uninjured for the rest of the half marathon season. 

How I am activating my hips for long distance running

My Hip Strategy vs. Knee Strategy

by Kathleen Lisson

I'm not a physical therapist, so don't take any of this as medical advice.

I took one huge a-ha away from last weekend's Movement Performance Institute 'Evaluation and Treatment of the Injured Runner: A Biomechanical Approach' class taught by Christopher M. Powers from USC. Long distance runners absorb a lot of shock every time we take a step, and we absorb that shock in our joints and our shoes. Even the best shoes still leave a lot of shock absorbtion for our bodies to handle. How do we handle it? By using our ankles, knees and hips as shock absorbers. Many runners do NOT adequately use their hips to shock absorb, so the burden falls on the knees or ankles. 

From what I heard, we runners can use a 'hip strategy' - let our hips take some of the burden of shock absorption from potentially overburdened ankles and knees. How does this happen? I have been practicing strengthening my glutes with the following exercises. Instead of doing repetitions, I am holding the clamshell, fire hydrant and surfer squat for one minute. 

Clamshell Exercise - https://youtu.be/RNoFmvHkZW0

Fire Hydrant Exercise 




Surfer Squat




Step Down Exercise

How Much Water Should Runners Drink Every Day?

How Much Water Should I Drink Every Day in San Diego?

by Kathleen Lisson

How Much Water Should I Drink on a Long Run?

I have found myself drinking a lot more water since I moved to San Diego. My skin is drier and I am thirstier throughout the day due to the heat and sunshine.

Here is a formula for finding out how much water you should drink. Simply enter your weight and number of minutes of exercise every day. I like that it also accounts for how hot (San Diego) or cold (winter hiking) your environment is.

The formula is here: http://www.csgnetwork.com/humanh2owater.html