Thursday night runs are BACK!

Spring 2017 Thursday Kickoff Run

Tonight is our first Thursday run of the season, come join us for 4+ miles of fun!  We will take a group photo, do a 45 minute-ish run on an out & back course and conclude with our last two M3S race giveaways.

  • Runs begin in the TOWN parking lot in historic Dublin, behind Starbucks
  • Aim to arrive around 6:25 if possible, allowing time for parking, etc.  We will start with a meet & greet and try to head out by 6:35.

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M3S Race Entry Giveaway

We still have two race entries to award to our runners!

  1. Join us tonight – must be present to win.
  2. Follow Living Fit Columbus on Instagram, Twitter and/or FaceBook.  IG is our jam. 🙂
  3. Must be active on social media [having posted within the last week, preferably something relating to fitness] and be willing to “promote” the race you won an entry to!  Details will be emailed after the giveaway.

Thursday runs typically conclude in mid/late October, usually around daylight savings time and the conclusion of fall training.

Hope to see you tonight!

 

Living Fit Beach Side // Puerto Rico 2017

We took a family trip to Puerto Rico and made sure to incorporate exercise into our week.  Not only are long runs and bike rides great ways to see new places, they make for adventurous memories!  Here is a quick recap of our week, mostly in pictures… aren’t they worth 1,000 words anyhow?

8 mile bike ride to Old San Juan (with yoga stops, of course!)

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Hiking at the rainforest, El Yunque

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Yoga & play time with the kids

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10 mile long run to Old San Juan (with lots of water breaks & yoga stops)

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Race Recap // Run the Bluegrass Half Marathon 2017

It’s been a while since our group has done a destination race!  The Living Fit Cbus run crew started in January 2014 and has done two destination races in smaller groups, including The Mini Indy and The Detroit Half Marathon.  This spring we tackled the Run the Bluegrass Half Marathon in Kentucky, a hilly but gorgeous race known as “America’s Prettiest Half Marathon.”  This was also our largest road-trip group to date, with six of us making the trip down to Lexington.  We hope it is the start to a fun tradition of occasionally getting out of Cbus and seeing the roads and trails across America!

Run the Bluegrass

As we were training, several of us enjoyed reading blogs, reviews, etc about the race, especially since it was known to be a challenging course.  Because of this, we committed to start doing more recaps for our readers to view.  Here are some of our thoughts from running the countryside of Lexington….

Side note:  This was Teresa & Lauren’s first post-baby half! We were in it to “finish.”

Race thoughts by Teresa:

I was very excited to do my first road trip race since 2012 when my mom & I trekked down to Run Raleigh.  As a former assistant coach for LifeTime Fitness Run Club, I used to do a destination race annually, conquering many races in mostly mid-west states.  Run the Bluegrass was my first destination race with the Living Fit Cbus crew due to my constant cycle of being pregnant, having babies and/or nursing over the last five years! Now that my littles are ages four and one, I feel like I finally have time & enough nightly hours of sleep to begin pursing running goals again.  My personal bucket list includes running a half marathon in half the states and although I’ve run through Kentucky during the Flying Pig Half Marathon, this was technically my first “complete” half in the bluegrass state.

We traveled down on Friday night and got to the Expo just in time.  It was a smaller one, but it got the job done.  We ran into some people from one of our favorite local Cbus brands, Bend Active.

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I was weirdly nervous going into this race.  Between not having run a half since 2014, and knowing how hilly & challenging the course was, my nerves during race week were doing cartwheels!  Even though several of us had said “we should just run it for fun” and we weren’t truly worried about pace or finish time, my heart still wanted to finish with a time I could be proud of.  And we did.

Unless you had run the race before or you did the treadmill simulator (like Lauren!), it was somewhat challenging to know how your body can perform over miles & miles of hills.  Here in Columbus, you may find a hill here and there, but let’s be honest…. its known to be a flat, fast terrain.  So I was dreaming about (rather having nightmares about) hills starting about a week prior to race day.

We always aim to have THREE race day goals.  Your “top” goal, like if all goes right and the stars in the universe align. A middle goal. And lastly an “okay, I’d at least be happy if…” goal.  This way when you cross that finish line, no matter what your “time” is, you have something to feel proud of!  Mine were to 1) Stay at a 9:30 pace  2) Stay under 10 minutes  3)  Finish the race, while ‘mostly’ running & attempting to stay under a 10:30 pace.

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Several of us started in wave 2, hoping to finish under 2:15 or a 10:30/mile pace.  Christine, Lauren, Deedra and I stayed together until somewhere around mile three where we forced Christine to surge ahead – she was really holding back to stay with us and we were like “GO girl!”  For the next seven-ish miles, D, L & I embraced the hills, slowed down through the water stops and enjoyed conversation with each other.  The horse farms and countryside were as beautiful as the race website and all the bloggers had stated.  Although I personally would have preferred a bit warmer day and a little more sunshine (it was a cloudy low 40s), it was an enjoyable ten miles.

Once we hit the 10 mile mark, we discussed the “only a 5K left!” mentality and agreed to finish strong, at our own pace.  I popped my headphones in, turned on my power songs (Rise Up & Girl on Fire… repeat!) and went for it.  Deedra and I finished almost together and my chip time was 2:04:58.  Some miles were slower (those hills!) and some were faster (when I was chasing D at the end!) and averaged out to around a 9:33 pace.  Goal #1 met!  And this was almost the exact same finish time as my very first half.  Although I know there is room for improvement, a time I am happy with!

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Things I liked about Run the Bluegrass:

  • Although its often harder to get to a destination race expo on a Friday night, I much prefer a Saturday race.  I like to have Sunday to relax & recover before heading back into a busy workweek.  I’m not really an expo junkie like some, so getting there towards the end didn’t bother me much!  And my quads were on FIRE from all those downhills about 12 hours after the race, so I was happy to have Sunday for added R&R.
  • Wow, the scenery!  Aside from the gorgeous race route, there were many great photo opps including Expo photos with the “horses” (ok, they were fake), the Keenland track itself & the nearby UK Campus.
  • Having the girls there at the start, during the race, and at the finish made this one of my most memorable runs.  It is always more fun to have ‘support’ and of course, friends to take IG worthy pics with. 🙂
  • The website didn’t have a ton of information, but there were pacers, which aren’t always offered at smaller races.  Pace groups can be helpful to runners trying to PR, those who need help maintaining consistent laps or solo runners that want a little group camaraderie.

Some things to consider when running this course:

  • Although the course was absolutely gorgeous, the crowd support was not like some of the larger city road races… so it was nice to have buddies to chat with along the 13.1 mile course.  Unless you love serene, quiet races… bring a friend, your favorite playlist & earbuds, or maybe both!
  • Hills. Man do I dislike hills.  But hey, they make you a stronger runner and help you “lift” those glutes!

Overall it was amazing and after 13 miles of hill training… I now have my sights set on breaking two hours in 2017!

Race thoughts by Lauren:

I always start my reviews on the expo because let’s be serious, the expo is just as much fun as the race. We arrived at the expo on Friday night and the place was packed! As soon as you walked into the Keeneland Entertainment Center you were able to grab your bag and bib which was super convenient BUT you had to go through the entire expo in order to receive your long sleeve hoodie at the end…very smart RTB peeps, very smart. The expo had a number of vendors but I left wanting something more. The space was on the smaller side and between the crowds and tight quarters I wanted to get through there as fast as possible which was a bummer since I normally LOVE the expos.

Friday night we stayed at the Fairfield Inn & Suites by the Keeneland Airport which was about 10 minutes from Keeneland Racecourse. With the complementary breakfast and close proximity to the race, I highly recommend this hotel for future runners.

The race started at 9:00am Saturday morning which was wonderful. I love when races are on Saturdays and a 9am start time is even better. We were able to leave the hotel at 8:15 and make it to the start by 8:30 (I got dropped off and didn’t have to park which would have likely added more time). The temperature was a cool 44 degrees which was PERFECT in my book. We all met up in wave 2 (an approx. 2hr finish time) which was clearly marked and close to the starting line. The Yearling group went out first at 8:55 then Wave 1 was out exactly at 9am and we quickly followed.

Right out of the gate we started up an easy rolling hill and were greeted by a few horses galloping along the fence next to us, it was gorgeous and pretty surreal! There were a couple more rolling hills in the next 3 miles and then around mile 3.5 it started to get challenging. Luckily before the race I had used the treadmill simulator of the course elevation so I knew this big incline was coming. I highly recommend you take a look at the treadmill simulator on the RunTheBluegrass training page, it was helpful to know what was coming so that I could pace myself early on.

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Once we got past the big hill at mile 4 we had a steady decline and we were able to catch our breath and get some momentum back before we had to climb again. The next 5 miles were hill after hill (sorry, there is no sugarcoating this race!) but with every hill came a nice decline or flat and we were able to keep our pace. It certainly helped that the course was absolutely gorgeous. There were horses everywhere and beautiful farmland, it definitely lived up to it’s reputation for the prettiest half marathon in America.

It was around mile 9 that things were starting to hurt. I felt an aching pain in my back and started to cramp (note to self- don’t use fuel chomps on race day if you haven’t been training with them, rookie mistake). I promised myself I wouldn’t start walking until mile 10 and of course right after we passed the mile 10 flag we were greeted with 2 steep hills. I’m not sure if it was because we were chatting throughout the race or if they were easier than I thought but surprisingly the hills seemed pretty manageable up until this point. The final hills between miles 10-12 were tough and steep. I walked off and on before finally getting an adrenaline boost at mile 12.5 and finished strong.


Overall it was an awesome race. If you’re someone like me who relies on a good crowd to keep you motivated while you’re running I would strongly recommend running this with a buddy or group. Since there isn’t much crowd support along the way it was crucial to have my running buddies there for support and distraction from those wicked hills!

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Race thoughts by Christine:

I have fallen in love with running again since having my son 9 months ago and was excited to head to beautiful Lexington for this race with some of the LFC crew. Like T mentioned, the group had some collective pre-race nerves about the hilly course, but I had been preparing for a hilly trail race also taking place in April and had put in the work during my training. I knew I wanted to put in a good effort for my run, but still wasn’t sure that I wanted to “race” this one.  I woke up on Saturday and was feeling good — I was rested, the company was great, and the music at the starting line was pumping me up — so I decided to trust my training and push myself a bit.
I started in wave 2 with the group and surged ahead of the ladies between miles 3 and 4. Once I was solo, I began to focus on charging the hills and finding a comfortably challenging pace. When I reached mile 6.55 I saw that I was halfway through the race in under 1 hour. For the first time I knew I could finish in 2 hours or just under. I kept trucking and spotted the 2:00 pace leader way up the road and decided to keep him in eyesight and try to gain ground and get as close to him as possible before finishing. At about mile 10 I actually caught up to him. He gave me a run down of what to expect for the rest of the course and said I had to keep moving & he would see me at the finish. He was so encouraging, and it was such a welcome dose of motivation to carry me through that last 5K! I cruised on, found another happy runner who pushed me to sprint the final .10 with him, and finished with a PR of 1:56:26!
This was a TOUGH course, but the stars aligned for me on race day! It was a cool experience to run without headphones, through the beautiful KY roads, with nothing but my own determination and the kindness of other runners to get me to the finish. It was a great lesson in training healthy but hard, then trusting your body to do the task you set yourself up to complete.
13.1 & done!  Photos from the finish…

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Overall we loved the race and had a great weekend.  These iphone photos don’t do the course justice.  We all finished and two girls (Christine and Peggy whoop whoop!) even hit a PR on that challenging course.  We went for some re-fueling after and met at Pazzo’s pizza, which we’d highly recommend.  Can’t wait for our next racing road trip!

FIT-spiration // 10 facts about Agnes!

FITspiration

Columbus Fitness Enthusiast – Agnes I.

Agnes, a native Nigerian, is a fitness blogger living and working in Columbus, Ohio. Before moving to Columbus, she lived in Chicago, Illinois for 3 years. In June 2014, she began documenting her training journey for the Chicago Marathon, her first. For that marathon, she was invited to train exclusively with Nike Chicago.

As a former Yoga Sculpt instructor at CorePowerYoga, she enjoys maintaining a healthy body even in a heated yoga studio. Running has always been a part of her life.  In high school, she was on the track and field team and performed as a top sprinter.  In 2014, she ventured into the world of long distance runningAgnes believes that exercising, eating a balanced diet & maintaining a healthy body & mind are keys to a successful life.

Once intimidated about crossing the finish line of a marathon (26.2 miles), she now lives for the moments when others say to her: “Agnes, thank you for inspiring me to start my fitness journey.”  She has run 5ks to marathons in different cities across the United States. Her first international race was in Hefei, China in October 2015 where she was chosen to represent Columbus as a Columbus Athlete Ambassador. Outside of running, she trains with Nike+ training club, is a proud supporter of Charity: Water, and enjoys attending church.  She also actively promotes fitness on her social media outlets ~ give her a follow on Twitter and Instagram @AggieRuns! 

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What is your motivation for LIVING FIT?
“If you don’t take care of yourself, where are you going to live?” I don’t recall who wrote this quote, but I think it rings true for all of us. If we don’t exercise and eat healthy then our bodies will break down. Fitness is important to me because it is a way of life. I enjoy moving my body because it makes me feel happy and gives me a sense of freedom. My earliest memories of running are from when I lived in Ibadan, Nigeria. I remember running through sugar cane fields outside my parent’s flat (house) and having so much fun with my friends and siblings. As I grew up, I became interested in sports in school.

Favorite FIT memory or accomplishment?

  • Running my first marathon in Chicago in October 2014
  • Being one of the 48 people chosen for the Nike Chicago #GetOutHere challenge in December 2015

A few of Agnes’s favorite things…

  • FIT place around Columbus:  Columbus Commons Park
  • Workout routine:  Nike+ Training Club workouts (via the free NTC app)
  • Race distance(s):  5k races
  • Healthy food/meal:  Sweet Potatoes and Salmon
  • Yoga pose:  Warrior II because I feel strong and energized in that pose

What is one thing people may not know about you?

I took piano lessons when I was younger and I would love to start playing the piano again. I love music and I was in the Gospel Choir at The Ohio State University when I was a student.

We meet up for post-run coffee quite a bit!  When going to a coffee shop, what is your go-to order?   I order tea and a sweet pastry or cookie.

How did you find Living Fit Columbus?
I found the @LivingFitColumbus Instagram account, then met up with them for a class at The Butcher Shop.  

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Thanks for your time and sharing a little bit about yourself Agnes!  We look forward to hearing your results in 2017 on your upcoming races, including the Choo Choo 9 Miler, the Berkshire Triathalon and the Seattle Rock Run N Roll Half Marathon.  Hope to see you on the trails!

Upcoming M3S Events & giveaways!

M3S Sports puts on amazing races in and around the Columbus area and they are one of our favorite event companies.  We try to hit up as many as we can each year, and have a goal to conquer them all someday! Whether you are a runner, walker, or looking for volunteer hours, they host an event for you.  Check out our M3S event recaps & blog posts on our M3S Sports page.

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M3S Sports FORE! Miler 2016

Upcoming races we are participating or volunteering

Although all M3S events are great, we have our favorites and ones we try to participate in each year, whether it be running, cheering or volunteering.  Here are the four we have on our schedule for 2017…

Ohio Health Capital City Half & Quarter – April 29 **Sign up by MARCH 30th before the next $10 price increase**

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FORE! Miler – May 25 **Sign up by March 30 before the next $5 price increase**

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Ohio Health Emerald City Half & Quarter – August 27

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The Ohio State Four Miler “Finish on the 50” – Oct 22

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Why 4 miles?

Several of the well known M3S events are a four mile distance, contrary to the more common 5K & 10K options.  In a past interview with M3S founder, David Babner, he stated that although he loves half marathons, the four mile distance has become a favorite as well.  He literally ‘ran into the idea’ while running from Corozon to Glacier Ridge Park back to Corozon, the now popular Dublin route for the Flying Feather Four Miler.  A four mile run for many people will give you over 30 minutes of run time… the recommended daily amount of physical activity as suggested by the American Heart Association!

Recent giveaways

Annually, we try to award M3S Sports race entries as giveaways and incentives for our readers, followers & runners.  Here are some of our recent winners…

  • Matt Baumgartner – Cap City winner via Living Fit Columbus 2017 Winter Challenge
  • Lauren Carder – Cap City winner via @LivingFitColumbus Instagram giveaway
  • Danielle Freeman – Cap City winner via @LivingFitColumbus Instagram giveaway
  • Jen Martin – FORE! Miler winner via Living Fit Columbus 2017 Winter Challenge
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Lauren aka @Wanderlustontherun ~ recent giveaway winner ~ states how much she loves the M3S Kinsale St Patty’s Day 4 Miler

Upcoming giveaways

We still have ONE Cap City and THREE Fore! Miler entries to award to our readers & runners!

We will be awarding one Cap City entry and two FORE! Miler entries at upcoming group runs. To be eligible for these giveaways you must…

  1. Follow Living Fit Columbus on Instagram, Twitter and FaceBook (preferably all three, but at least one)
  2. Be active on social media, having posted within the last week, preferably something relating to fitness (#LivingFitColumbus)
  3. Be willing to “promote” the race you won an entry to by posting something relating to training, etc on either Instagram, Twitter and/or FB within a week of the giveaway; tag Living Fit Columbus and M3S Sports
  4. Join us on one of our Spring kickoff runs…
    • Saturday, April 8 @ 9AM – Run+Stretch+Shop+Giveaways – one entry for FORE Miler and one entry for Cap City will be awarded
    • Thursday, April 13 @ 6:30PM – First Thursday run of the year!  We meet in the Town Lot behind Starbucks in Historic Dublin and do a 3-4 mile social run. We typically meet on Thursdays April – October.  One entry for the FORE Miler will be awarded.

Check back for more details on our spring events, as well as giveaway details.

Our last race entry giveaway will be for the FORE! Miler and details will be announced shortly via Instagram.

Hope to see you at one of our Spring events and of course, at all the M3S Sports events!

Top Columbus Fitness Inspirations

As a blogger, you look for inspiration around you.  What passions can you write about?  What people encourage and motivate you?  What places do you love to visit?   What fills you up?

Today I’d like to give a shout out to some local people that continue to inspire, motivate and support me.  Sometimes as a mother.  Sometimes as a yogi or runner.  Sometimes, just as a friend.  These people are amazing and deserve some recognition for their hard work and kind souls.

1.Erin Lombardo, Owner & Instructor @ V Power Yoga

I first got to know Erin as a yoga instructor & studio owner, but over the last two years, have grown to know her as a person & mentor.  Like me, she fell into yoga as a runner looking to cross-train, so her athletic style is exactly what I crave.  She utilizes a hands-on method (if you’re okay with it!) to correct & adjust your form.  She helps you make modifications and often incorporates “play” into her sessions, allowing time for inversions and arm balances, coaching you along the way.  She is ambitious in all facets of life, as a yogi, as an entrepreneur and as an aspiring PhD student.  Her positive vibe & encouraging teaching style make her one of my top five Cbus favs.

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Erin Lombardo // V Power Yoga Studio Instructor & Owner // Photo credit Dwayne Ham

2. Rachel Kerr, Founder of The Beauty Boost

Rachel can be found all over the Cbus fitness scene.  She has taught yoga at countless studios and venues over the years (V Power, Melt, Mat Happy, Vue, Bend Active to name a few!) and founded her wellness blog, The Beauty Boost.  She plans fitness events, wellness/yoga retreats, teaches complimentary community classes, all with a smile on her face.  Rachel is so supportive of our running events and always willing to offer advice & giveaway gifts.  Read more about her on our Fitness Spotlight and be sure to track her down to attend one of her classes or events!

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3. Dee Dee, Fitness Coach @ Orange Theory Fitness Dublin

Oh em gee.  This girl will make you WERK. She is one of the best group fitness coaches I’ve ever had and one of the main reasons I continue to go back to OTF.  Her high energy, positive attitude and hands-on coaching is inspiring and makes you want to work harder each time.  Not using proper form?  She’ll come tweak you.  Not using heavy enough weight?  She’ll come encourage you (or just hand you a higher one).  She treats us like family and makes a 55-60 minute workout seem fun (if you can believe that!)  She offers a wide variety of modifications and allows you to tailor each workout to your own personal fitness goals.  Oh, and her upbeat music, song choice & killer dance moves will fire you up!

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4. Runners in our Living Fit Columbus crew

Over the years, there have been probably 20+ runners in our running crew.  Some come, some go, some stay for a long time.  We have run hundreds of miles together.  Laughed.  Cried.  Attended yoga and wellness and fitness events – some great, some not.  Taken massive amounts of pictures.  We have pushed each other to new limits.  We have been patient with one another through fatigue, tiredness, pregnancies, post-partum, injuries, over-planning, over-scheduling… the list goes on.

I am so thankful for all these girls.   They have taught me so much about running, but more about life and the art of “the balance.”  Balance between work & play.  Between kale & chocolate.  #Balance.  I love you all!

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5. Peggy Bohn, LFC run crew… and my mom 🙂

I can’t stress enough how grateful I am for my mother.  Not only is she a wonderful teacher & role model and a loyal friend… she is one of my biggest fitness supporters.  Losing over 15 pounds during the OTF 2016 Weight Loss Challenge, she has recommitted to a life of fitness and focusing on being “strong not skinny.”  She attends all our group runs, watches her grandkids when I just need a night at yoga, pushes my littles in the jogging stroller if I need a break, buys me leggings when I’ve met a new fitness goal… and on and on!  Every person deserves a cheerleader like my mom!

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Honorable mention:  I would be remiss to not mention my husband.  He pushes me out the door a few times per week to get to my workouts, entertains the kids, puts up with my tiredness (coffee please!) and helps alleviate my momma-guilt (I work full time & miss my kids all day, but still try to make time for running & fitness)!  He’ll likely never read this, but he’s a great guy & a wonderful dad/husband. 🙂

Who or what fills YOU up?  Take a moment today to let them know!

SHOUT out // Beatz Fitness

Guest post by Ciera B // Read more about C on her blog @ agirlsguidesite.wordpress.com

I have been enjoying Zumba for a few years now, but haven’t found my home. I constantly am trying out new gyms and instructors, but nothing has ever truly stuck with me. Recently I was suggested by a friend to try out Beatz Fitness and thought I’d give it a try. There are two locations one in Westerville and one in Powell (a new one is on the way too) so I went to the Westerville location and immediately fell in love!

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The instructor Bobbi is very lively and an amazing instructor. The dances incorporate many moves that truly work out different parts of your body. It’s hard to enjoy Zumba if you don’t feel the music, but Bobbi’s playlists includes a wide range of very up beat music that truly makes you want to dance! The steps can get very intricate, but that is something I enjoy because I am always up for a challenge.

Every time I leave the studio I am sweating and out of breath, but in the best way possible. The Zumba class is an hour long, but the time passes quickly while dancing. I truly believe going to Zumba is an amazing workout especially when you invest yourself in the dance and the moves.  It is definitely a very different type of workout that leaves me in an energized and excited mood for the rest of the day.

Even though I have been going to this specific Zumba class for months now, Bobbi loves keeping all her classes fresh and different for people who are committed to going and want to learn more songs, dances and moves. I would recommend this class for anyone who has ever loved to dance and wants to change up their workout!

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Beatz Fitness class schedule

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Beatz Fitness Studio in Westerville

How to lose weight with running

I listened to a great podcast recently by coach Jenny Hadfield, where she interviewed marathoner, triathlete & dietician, Pam Nisevich-Bede.  After the first of the year, many of us tend to focus on weight loss.  Here is a brief overview of the points I found to be interesting…

Q:  Share a few tips on how to lose weight while running? 

A: (paraphrased)  Pam states that many runners find they don’t lose weight during “training” due to a variety of factors…

  • Sometimes during training, you are so hungry!  You run 5 miles, burn 500 calories and decide you have earned that pizza!
  • Most runners & active performance athletes are not getting enough protein.  You need a little under a gram per pound (of body weight).  If you are eating too many carbs to “fuel” and not burning them, your body is storing them as fat.  Eat more protein and less carbohydrates.
  • Eat more fiber from sources such as dark leafy green veggies, apple with peel & whole grains.
  • Many don’t stay hydrated enough.  They finish a run/cardio workout, think they are hungry, but it is more likely hydration.  Urine should be a light lemonade color.  If its clear, likely too much fluid.  If its apple juice-like, not enough fluids.
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Staying hydrated is essential to weight loss!

Q: If a runner’s number one goal is to lose weight (not race), how can they do this? 

A:  (paraphrased)

  • If you’re trying to lose weight (and not perform) use a workout in the AM on empty.  She referred to this as ‘training low’ where you are fasting and mobilizing some fat stores; burning your fat stores instead of the carbohydrates or glycogen.  She states, “I can almost guarantee you have enough energy and stores on board to get you through a three mile run.”
  • Research shows you should fast for at least four hours prior to a run in order to burn that stored fat.  So if you can’t get your run in first thing in the AM, fast for at least 4 hours prior to your lunch or dinner time run to get the same result.
  • “Coffee is your friend! Plenty of health benefits.  Let’s not drink the whole pot, but caffeine is definitely your friend.”  Gives you a little boost of energy.
  • If you really want to ‘train low’ and focus on weight loss, limit carbs at dinner the night before your run as well.  You will feel it during your run, but it will help you achieve your weight loss goal.  For example, eat protein and veggie, limit carbs.  Maybe even allow yourself a small piece of cheese if you are extra hungry.
  • Your workout will feel more taxing.  Take it at a moderate pace.  Three easy miles will still get you 300 calories. Again, coffee is your friend.  Wake up, have some coffee, get in three miles.
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Use a little caffeine to wake you up before that morning run!

Q: What are the downsides of grazing all day? 

A: (paraphrasing)

  • “The Four Hour Rule.” We have to give ourselves a break from constant grazing to keep calorie count down.  Try for a four hour break between food.  Save 100 calories here, there, it adds up.  Allow yourself to feel “hungry” and wait four hours.

Q:  How do we determine the correct amount of calories?  1,200 vs 1,500?

A: (paraphrased)

  • Number of calories needed are determined by height, weight, age, gender, activity level, BMI and more.  If you are feeling weak during workouts (other than training low) then you are likely not getting enough calories for your fitness level.
  • Portions are often too big!  Stop eating off the dinner plate and start eating off a salad plate.
  • Plate = 1/2 veggies, 1/4 protein, 1/4 starch (unless training low, then skip the starch)
  • Stop drinking all your calories (smoothies, juices, etc)
  • Protein shake after workout for recovery and weight loss (her personal favorite is kale or spinach, banana, protein, skim or almond milk)

 

Do you have any tips for using running to aid in weight loss?  Let us know if you agree or disagree with any of these points… and happy running! 

Checkout Jenny’s other podcasts HERE.
Read more about Pamela HERE or view the excerpt below from Runner’s World.
PAMELA NISEVICH BEDE:  Wherever you find Pam Nisevich Bede – be it offering nutrition news you can use in the Fuel School column @ Runner’s World, working with marathoners in the RW Challenge program, counseling athletes in person and on-line at Swim, Bike, Run, Eat (www.swimbikeruneat.com), or working full-time as the sports dietitian for EAS Sports Nutrition, you can be assured she’ll be talking about all things nutrition and wellness (and drinking a full cup of coffee to keep her going). And while she loves talking about the in’s and out’s of sports nutrition and high performance, her most favorite thing is to spend time with her husband, Jason, and sons, Miller & Hunter, or to clear her mind compliments of a long solo run. With 17 marathons, countless half-marathons, and a full Ironman finish under her belt, this year Pam will be focusing on cranking out some fast Ironman 70.3 finishes… as soon as she figures out how to swim.  (Photo credit and excerpt/bio to RunnersWorld.com)

Sunday Shoutout // Taste of Fitness & The Beauty Barre

“A day late and a dollar short” they say.  These images and this recap are long overdue, but better late than never!  We had a blast at the Taste of Fitness event a few weeks ago.  Rachel Kerr of The Beauty Boost organized this Cbus fit day and if you know her, you know she does FIT very well!  We have worked with Rachel on many events including our somewhat annual RUN+YOGA event and interviewed her a couple years ago for the blog     –> check that out HERE.  We just adore her!  These next two pics are from a Bend Active event a while back…

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The Taste of Fitness 2017 event was well planned and our only regret was not going a bit earlier.  Some fit enthusiasts were there for just a quick taste, while others were there for hours.  There were two components to it…

In one space, instructors from studios all over Columbus were leading 20 min “tastes” of their regular fitness routines.  Various yoga & HIIT workouts were common, including an arm balance session with Studio 543.   We got sweaty, saw lots of friends, met some new faces and of course, snapped a couple pictures.

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In the other space, various fit-minded brands were set up, offering samples of whatever it was they offer.  Juices, clothing, massages, snacks, coffee… you name it and it was there!

There were tons of local brands in attendance, but some of our personal favorites included Thank Yoga, Zest & Native juices, Orange Theory Fitness & Bend Active.  On the way out, we chatted with the barista from The Roosevelt CoffeeHouse and learned a few tips about “acquiring a taste for drinking your coffee black.”  The Taste of Fitness event was crazy amazing and we hope Rachel brings it back each year!

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If you run, you need good shoes. Period.

As we spend hours and miles out on the trail each week, we hear a lot of conversation about the right running shoe or “time to get new shoes!”  Although a good pair can cost a pretty penny, Runner’s World experts state, “If you want to stay healthy, fit, and injury-free, invest in a good pair of running shoes.”  And we agree!

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Below are some questions we hear, as well as our own two-cents as recreational and somewhat experienced runners.

What is the best brand of shoe?

There is no best brand.  There are so many brands out there because all of them offer something unique to fit your personal preferences.  High arch.  Over-pronator.  Lots o’ cushion.  Minimalist (my fav).  Over the last ten years as a distance runner, the most commonly purchased and highly spoken of running brands I’ve personally encountered include Saucony, Brooks, Mizuno and Asics.  I’ve owned each of these and liked them all.  But there are a TON of other great brands out there too, so find something that works for you!

I’m a creature of habit in some ways.  Once I find something I love – a dessert, a good red wine, running shoes – I’m usually loyal to the end.  Don’t get me wrong, I love to try new things and be adventurous, but I’ll always come back to those old faithfuls.  For me personally, my go-to running shoe is the Saucony Kinvara.  It’s a lightweight, neutral shoe that I LOVE (I’m on my fifth pair/edition).

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Kinvara 8 will be released soon and as Saucony says is Comin’ in HOT!  Photo credit: Saucony

I also recently acquired the Saucony Freedom which is similar to the Kinvara, but with more cushioning.  I save those for long & double digit run days, to make my knees a little happier.

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Saucony Freedom with EVERRUN cushioning.  Photo credit: Saucony

What is the right type of shoe for me? 

GO GET FITTED.  Let me repeat, GO GET FITTED.  I HIGHLY recommend you go to your local shoe store to do a run-fit and have an expert find the pair that is best for you.  Heck, while you’re there, some runners even get TWO pairs and rotate them, depending on your mileage.  Stores around Columbus that are especially helpful include Columbus Running Co (also called CRC, my go-to store), Fleet Feet and Front Runner.  CRC does a lot of demonstrations with various brands during their Saturday morning runs, check out their website and events list for upcoming shoe demos.  The Dublin location is owned by Eric Fruth a super-cool, knowledgeable Cbus running expert!

Things to consider…

  • Pronation – I personally underpronate, meaning I have a little more impact on the outside part of my feet/shoes.  Therefore, I am in a neutral shoe.  I could probably move up from a minimalist to a more cushioned shoe, but I like the lightweight feeling and haven’t had any problems (until I hit double digit runs).  Check out this great article & some videos about pronation from Runner’s World.
  • Arch – low, medium, high… plays into your shoe fit. Maybe you’ll need arch support or even orthodics (like my husband).
  • Cushion – pending your pronation, arch, mileage and just general preference, you may need more or less cushion for quality impact support.

Style, color, price may play into your decision as well, but should be less important than the criteria listed above!

How do you know when its time for a new pair?  

Many runners keep track of the miles on the shoe and then replace.  According to TheRunnersGuide.com, The generally accepted consensus is runners will require a new pair of running shoes every 300-500 miles.”  I’ve never been able to track that and typically just buy a new pair for each spring and fall training season.  I run an average of 15-20 miles per week, give or take, and typically train for a quarter or half marathon each season.  So two pairs per year works for me.  When my knees start hurting on a long run, its almost ALWAYS because I’m in a shoe that has too many miles.  And off to CRC I go!

Any other tips or favorites?  Here are a few from some runners in our crew…

  • “I was a Mizuno WaveRider girl for 14 years… but just recently tried the Brooks Ghost and LOVE them!  Neutral shoe, so comfy!” -Amanda R
  • “Asics gt-2000 series” -Lauren & Leah  // Amanda C just switched to Aasics too!
  • “I like my Mizuno Wave Paradox.  My feet are not great so I need a shoe with a lot of support.” -Deedra
  • “I don’t have a favorite and get whatever the expert fits me in!  I like a lot of arch support and cushion.  I have several pairs of different brands & switch it up!” -Peggy
  • “Saucony ISO Triumphs!” -Christine
  • “Brooks Glycerine!  The key is sizing up a full size and getting personal inserts.” -Jen

I (Teresa) used to wear Brooks Glycerine before switching to Saucony.  My husband loves them too.  Great shoe!

Thanks for reading!  Let us know if you have a favorite running shoe, questions about shoes, running or just ideas for future posts.  For more of our favorite FIT brands, check out our Brands we Heart page.

Photo credits to the following IG accounts: @LivingFitColumbus  @Saucony  @ColumbusRunning