Peanut Butter Chocolate Protein Bites

I’m currently training for a relay race, Spokane to Sandpoint 2017. Part of the prepping for race weekend is preparing food, or fuel, for the race. I’ve learned that it is unwise to add too many new foods to your diet right before or during any race. Race day is not a good time to learn that your insides don’t appreciate the foods you are giving them!

These protein bites, or energy bites, are one of my go to fuels for race weekend or anytime I need something quick and power packed. I keep a few in my refrigerator and often grab a couple 30-60 minutes before my morning run. They give me just enough protein and carbs to keep me going without being heavy or unkind to my digestive tract. And … they taste good!

Peanut Butter Chocolate Protein Bites

¾ C creamy peanut butter

1/3 C honey

1 ½ C old fashioned oats (I like to grind them into a course flour for this recipe)

1 scoop chocolate protein powder

1/3 C semi-sweet chocolate pieces

Combine the peanut butter and honey in a mixer. Add the protein powder and beat well. Add the oats and chocolate chips until evenly combined. Form into balls – about 1.5 tablespoons. Store in a zipper bag in the refrigerator or freezer.

These ingredients are my favorite, but don’t be afraid to experiment with different kinds of grains and seeds or protein powder flavors. Just be sure to test them out before race day. Chia and flax seeds, although great for fueling, can be a little aggressive, so do your experimenting well before race weekend.

You might also like this Chocolate Berry Breakfast Smoothie recipe.

More recipes from Running Granny Green.

Running Granny Green encourages women, especially grandmothers, to gain greater fitness by providing tips and inspiration to insure long years of joyful grand-parenting. The cookie recipes are a bonus!

Happy Running!
Carol - aka Running Granny Green

Follow me on Twitter, Facebook and Instagram.

Mental Trick to Run Beyond Your Goal for Beginners

Choose a landmark and then run past it.

This mental trick will help you run beyond your goal. It's especially helpful to new or beginning runners. I use it to keep me moving when I want to quit. I’ve taught it to my middle school cross country runners and it works for them, too. When I am on a run I choose a landmark and plan to run to that mark before taking a walking break and I give myself permission to rest when I reach the goal. The landmark may be a crossroad or a driveway or mailbox. Rural running offers fields, canals and ditch banks, even a tractor parked in the field that can be used as landmarks. 

Here is the mental trick.

I force myself to run beyond the landmark – even if it’s only a few steps. If I have chosen a crossroads or corner as my goal, I run around the corner for five to ten strides. I often find, however, that I can keep going because I have endured through the difficult part of my run. Perhaps the scenery has changed and I want to keep going or my perspective has changed. Sometimes I've controlled my breathing or the discomfort in my calf has moved to another part of my body. I may have reached a downhill slope on the course and running is suddenly easier. Whatever the reason, I usually find that I have endured a difficult stretch and I can now run farther.

Try this:

On your next run pick a stopping point and then run past it. You may choose a telephone pole, a driveway, or a crossroad as a point for a rest. Just look ahead and decide, “I can run to that point. Then I get to take a break.” In the meantime, determine to always run past the stopping point. You might choose to turn the corner, run up the driveway, or run to the next telephone pole. Force yourself to run beyond the landmark – even if it’s only a few steps. Going a little farther will help you grow confidence and increase your physical endurance.

Whether you are a beginning runner or a seasoned competitor, this mental trick can help you in other parts of your life. If you think you can’t keep going through one of life's challenges, find a point to allow yourself a rest and then turn the corner, endure for another day, exercise patience one more time. Hang in there a little longer than you thought you could and things might get easier!

Do you have a mental trick that helps keep you moving? Please share it in the comments below.

Happy Running!
- Carol aka Running Granny Green
Follow me on Twitter, Facebook and Instagram!

How to Look and Feel Like a Runner

The best mental trick I can share to help you feel like a runner is, "Wear your running clothes." I have long said, “Looking good is half the battle.” When I look like a runner and my brain is convinced that I am a runner, it's much easier to begin. I will admit that I don’t feel like running every morning when I get out of bed. In fact, there are often times that I lie there thinking of ways to get out of running that day. It's too windy. I'm too tired. There are no running buddies today. My phone isn't charged and I need it for my running app.

I have learned this one simple trick. If I get dressed and wear my running clothes, shoes included, something magical often happens. My brain recognizes that I am a runner. My clothes make me look and feel like a runner. I am a runner and runners run!

I liken it to muscle memory drills that hurdlers use to build proper form. The memory is in the brain, not the muscle. If the drill is done properly, when the race is on the hurdler will remember the drill and clear the hurdle with proper form.

What are those magical running clothes that convince the brain to make the body run?


Feet – Shoes are the most important piece of equipment for any runner. You will find that runners spend more time talking about their shoes than their running playlists, favorite smoothie recipes, or even the weather. You can begin without a fancy new pair, but if you plan to continue running it would be wise to visit a running store and get a good fit. The right shoes may cost a little more than clearance gym shoes at an all-purpose shoe store, but they will be worth it and your feet will thank you!

The rest of your attire is up to you. There is no need to purchase a new wardrobe before beginning. Runners can wear anything that keeps them comfortable. Here are a few ideas …

Legs - I prefer spandex on my legs in hot or cold weather because it keeps me covered and prevents chafing! (Yes, we runners talk about things like that.) However, a pair of sweatpants or gym shorts will do just fine. Pockets come in handy for carrying car keys, phones, and Chapstick. I have found that my legs can weather the cold or hot better than the rest of me.

Torso - Winter running can be deceiving. Layer up and be prepared to shed some clothing.  The first few minutes may be frigid, but it’s called a “warm up” for a reason. Once you get your heart pumping the cold won’t be so bothersome. Wear a sweatshirt or other outer layer that can be easily removed and tied around your waist or tossed aside for later retrieval.  Ladies, you’re going to want a sports bra.

Head – I prefer a headband over a cap for this one reason. When I get warm, I can remove the headband, twist it in two and wear it on my wrist.  It doesn’t get lost and I don’t worry if it was tucked safely in a pocket. The hood of your sweatshirt can be pulled over the headband if the weather gets really nasty. Sunglasses are also a bonus and they will help you get over yourself.

Hands - I know one runner that wears socks on his hands during cold weather rather than gloves because he likes to keep his fingers snuggled up together. I like cheap knitted gloves, the kind you find at the checkout counter in groceries stores during the winter for about a dollar. They can be stashed in a pocket when my hands get warm and if I lose one I am not out much except for the guilt I have about littering.Wear your running clothes and you'll find you want to go for a run because you look and feel like a runner. It doesn’t always happen immediately and I think that is why it works. I am still telling myself that I don’t have to run today as I lace up my shoes. While my lazier self is still rationalizing a non-run day, the feel of my running clothes is gently reminding me that I am a runner and I will feel better after I have logged a few miles. Sometimes it takes all day before I actually get out the door, but rarely do I miss a run if I have first chosen to wear my running clothes.


Do you have a mental trick that helps get you moving? Please share it in the comments below.

Happy Running!
- Carol aka Running Granny Green
Follow me on Twitter, Facebook and Instagram!

Motivation to Run for Physical Health

I often hear people say, "You love to run." Correction: I don't especially love to run, but I love how running makes me feel - stronger, younger, healthier, happier. Those are the things that motivate me.  I'll admit that sometimes I don't want to run. Sometimes I need a reminder to motivate me to lace up my running shoes and step out the door. Those are the times I need to be reminded why I run.
I intend to be an octogenarian. It isn't really a lofty goal. You see, I come from a long line of octogenarians. It's in my genes. I also have stroke, Type II Diabetes, and heart disease as hereditary risk factors. And so … I run.

If I am going to be eighty-something or even ninety-something, I would like to keep my faculties as long as I can. What good does it do to reach a goal if one can't enjoy it once she arrives? And so … I run.

Running for Heart Health

Fear is a strong motivator. One of my greatest fears is to become debilitated by a stroke. Heart attack follows close behind stroke. One of the greatest benefits of running is improved heart health. We will look at statistics on the cardiovascular effects of running, as well as ways to recognize improvement in your own heart health.

A healthy heart for years to come is good motivation to run!

Running for Weight Control

Beginning runners might be surprised and a little disappointed when the number on the bathroom scale does not drop drastically. While there are a number of reasons for this perceived lack of progress, rest assured that things are changing for the better. You can feel motivated because muscle mass is improving. Things that once were soft are becoming firm. Your risk for Type II Diabetes is lower than it was before you began running and that is fantastic!

Runners are hungry! Watch for tips and encouragement to avoid over fueling or justifying too many snacks.

Running for Physical Endurance

Think of your favorite pastimes. From water-skiing and snow skiing to baking with the grandkids and hiking a mountain trail, your favorite hobbies will benefit from regular running. Fatigue is an enemy to us all. It can stop our fun or stop us in our tracks. Increased endurance gained through running will manifest itself in your ability to walk farther, play longer, and enjoy everyday activities more fully.

Watch for real life stories of improved physical endurance.

Running to Increase Physical Endurance on the Ski Hill

Running to Strengthen Bones and Joints

Don't believe the naysayers! Running makes you stronger. Weight bearing exercise builds bone and weight loss relieves pressure on joints. There is research to prove it, so watch this page for articles that support bone and joint health through running.

What better motivation than to know you are doing something that may prolong your life and make it more enjoyable along the way? I'm a granny and its the best job I've ever had! I want to enjoy it for many years to come!

Why do you run? Please share your motivation tips in the comments below.

Happy Running!
- Carol aka Running Granny Green
Follow me on Twitter, Facebook and Instagram!

How Many Running Buddies do You Need?

Training for a half marathon

Running buddies are motivators who can save you from yourself and make your run more fun. Whether you are just starting out or you have been running for a while and need a little fresh motivation, a running buddy can help you stick to your training plan – even if that plan is simply to keep moving. Here are a few examples of ways the buddy system works for me.

Training Buddy – You and this buddy have committed to a race. You are following a training plan with regular and specific workouts, times, and distances. You can’t let each other down because you know your buddy is counting on you – and you are a little bit afraid she might get herself into better shape than you if she does the workout while you skip.

I Need a Run Buddy – This buddy is willing to go for a run at the drop of a hat. She is also a good ear, and that’s why you need her at the drop of a hat.  She can help you burn some steam and regroup when you are feeling stressed.

I Will if You Will Buddy – This buddy helps you talk yourself into going for a run. I might text her and ask, “Are you running today?” Her reply makes me commit. “Sure, what time do you want to go?”

I Miss My Buddy Buddy – This is the friend that you have grown to love over miles and miles. You haven’t seen her for a time and a run is the perfect way to catch up.

I've had these buddies for years!

I’m just a Runner Buddy – This buddy isn’t one of your regular workout partners, but she is a runner, so you are friends.  That’s how it works – runners feel kinship to runners.  You might only run together once or twice a year, but when the regular buddies are not available you can find a friend to tag along.

Lot's of shapes, sizes, and ages!

Running buddies come in many shapes, sizes, ages, and a couple of genders. Some of them never go for a run together – they just like to talk about running when they are together. This much I know … If you become a runner, your social circles will expand in ways you never anticipated. Running will enrich your social life – it did that for mine!

How does your running buddy motivate you? Sound off in the comments below!

Running Granny Green encourages women, especially grandmothers, to gain greater fitness by providing tips and inspiration to insure long years of joyful grand-parenting. The cookie recipes are a bonus!

Happy Running!

- Carol aka Running Granny Green

Follow me on Twitter, Facebook and Instagram!

Recover with a Cool Down After Running

As a beginning runner it is often tempting to drop into a chair or lay on a cool bed of grass immediately following a run. You've just exhausted yourself and you deserve a rest, right? Wrong! You need a cool down BEFORE you get to rest. I know this from experience. (I tend to dive in and learn as I go.) Here is a little of my story.

When I began running I didn't want to take another step after a run. I still feel this way after a race or endurance event. Unfortunately, when I began running I also found that my calves hurt every single day! I asked my daughter how long before I wasn't sore all the time. Having competed in high school she surmised that as long as I was pushing myself, I would probably always be sore. I think she was trying to avoid saying, "Mom, you're just old and it might always hurt."

I live a little less than a half mile from the local high school track. Someone convinced me to meet them there for a run. I felt a bit silly driving that distance (I drive if I am running late) and decided to walk. This meant I would also need to walk home after the workout. I soon discovered that my legs were no longer as tired and achy the following day.

Latest research does not blame muscle soreness on lactic acid buildup, so I am not going to claim that cooling down reduces the buildup. Rather, a cool down walk seems to relax muscles that have been working hard for several miles - or several hundred meters if you are just beginning. It allows breathing to slow to normal rates and provides time for reflection and positive self talk.

Think for a minute about a stress headache or tension in your shoulder muscles from stress. If left alone there is a great opportunity for soreness the following day. Compare a cool down after your run to a shoulder or neck massage that works to relax those muscles. Relaxed muscles are less likely to become sore. Perhaps I should say, relaxed muscles are likely to become LESS sore. Like I said - running hurts!

A cool down after a run is only one of the many recovery practices that will lessen your fatigue or soreness, but it's one of the most important so take your time and bask in the beauty of accomplishment. Your calves will thank you!

Do you have a recovery tip that helps keep you healthy and on the move? Please share it in the comments below.

More recovery tips will follow. In the meantime ...

Happy Running!
- Carol aka Running Granny Green
Follow me on Twitter, Facebook and Instagram!

Running Granny Green encourages women, especially grandmothers, to gain greater fitness by providing tips and inspiration to insure long years of joyful grand-parenting. The cookie recipes are a bonus!

Mental Tricks to Running Farther for Beginners

I didn't do any research before I began running. I donned a pair of shoes I had been walking in for awhile (longer than awhile) and set out on my first run. After 200 meters I had to stop and walk.Then I ran some more.Then I walked. I wanted to quit. I have been running for a few years and there are still times when I want to quit. I have learned there are ways to make oneself run a little farther when the desire to stop is looming large. If you have read Mental Tricks to Running Farther for Beginners, then perhaps you've prepared to run by reading something to help you become determined. You've donned your running clothes so you feel like you are going to run. Now you are on the run ... and you want to quit ... because it is difficult. Inspiration and preparation got you running. Now you need to know how to keep running in the middle of the challenge.
We can talk ourselves into or out of almost anything. The fascinating thing about this is that we can do this talking and convincing consciously. We know we are deceiving ourselves and yet, it works! 

Here are a few ways to trick yourself into running farther:

Pick a stopping point and then run past it.

You may choose a telephone pole, a driveway, or a crossroad as a point for a rest. (Walking counts as a rest.) Just look ahead and decide, “I can run to that point. Then I get to take a break.” Determine to always run past the stopping point. You might turn the corner, run up the driveway, or run to the next telephone pole. Force yourself to run beyond the landmark – even if it’s only a few steps.  If I have chosen a crossroads or corner as my goal, I run around the corner.  Sometimes I only run ten steps around the corner or beyond the goal.  I often find, however, that I can keep going because I have endured through the difficult part of my run or the scenery has changed and I want to keep going. Going a little farther will help you grow confidence and endurance.

Mental Trick to Run Beyond Your Goal for Beginners

Add distance at the beginning of your route.

This is particularly helpful when you begin adding mileage to your normal workout. If you have a familiar course, be it a couple neighborhood blocks, the local high school track, or a trail through a park, adding distance at the beginning of this route is a powerful mental trick. If you usually run a mile before resting, or even a three mile loop, add some distance at the beginning of your route. Begin with a half mile. Your brain is used to running through the end of that “usual” route. If you add distance to the beginning, when you reach a familiar spot your mind will say, “Oh, I know how far this is. I can run that far.” The end of the course will be familiar and feel the same as it usually feels at the end of your workout.

Mental Trick to Add Distance to Your Running Workout

Run for time rather than distance.

Switch your focus from visual to digital. In other words, don't look at the additional half mile ahead of you and think, "I won't make it!" Try setting your watch and then running for time. If you typically run a 10 minute mile and you are used to running 2 miles before taking a break, set your watch for 25 minutes. Choose a different route and run until you hear the alarm. You just added a half mile to your workout!

Mental Trick to Add Time to Your Running Workout with Music

Brag about your run.

Accountability is powerful! Whether you choose to share your recorded MapMyRun workout on social media, text a running buddy that you completed your first four mile run, or blog about your running experiences, you will be motivated to go a little farther down the road if you plan to share. I invite you to message me! Remember, I am a cheerleader. I don't care how fast or slow you go and I will gladly celebrate your accomplishments.

Do you have a mental trick that helps keep you moving? Please share it in the comments below.

Happy Running!
- Carol aka Running Granny Green
Follow me on Twitter, Facebook and Instagram!

Mental Tricks for Beginning Runners

Beginning any new undertaking can be daunting. Running is no different. Have you heard that half of running is all in your head? Well, I don't know the exact percentages, but my lungs play a major role in running success, too. I do know that when your brain isn't ready to run, neither is your body. Fortunately, many beginning runners have gone before you and they have left a wealth of information to assist you in transforming from a non-runner into a runner.

I'm a cheerleader at heart. I want to encourage you along your fitness path. These articles will offer advice on mental tricks to help you keep going when you want to stop, run when you don't feel like running, and make running something you crave rather than dread.

Read Something Inspiring for Runners

That’s right, I said READ something inspiring. I’m not talking about a fortune cookie, or a subway print found on Pinterest, or even this blog – although I am grateful you are here!  I’m talking about reading a book that inspires you and leaves you wanting to do and be more. It may be a book about running or fitness, yet it might be a book about survival or triumph over tragedy. Your inspiration for the day may come from a 600 page biography or from a single verse of scripture. It may come in the form or a quote posted on social media.
Reading something that inspires, uplifts, or encourages doing ones best helps her stay on the path both mentally and physically. Sometimes we need a mental or emotional boost to keep doing things that are hard, and running is hard, but it’s worth it!

Look Like a Runner

Wear your running clothes. I will admit that I don’t feel like running every morning when I get out of bed. In fact, there are often times that I lie there thinking of ways to get out of running that day. It's too windy. I'm too tired. There are no running buddies today. My phone isn't charged. I could go on.
I have learned this one simple trick. If I get dressed and wear my running clothes, shoes included, something magical often happens. My brain recognizes that I am a runner. My clothes make me look and feel like a runner. I have long said, “Looking good is half the battle.” When I look like a runner and my brain is convinced that I am a runner, it's much easier to begin.

Mental Tricks to Running Farther for Beginners

You've prepared to run by reading something to help you become determined. You've donned your running clothes so you feel like you are going to run. Now you are on the run ... and you want to quit ... because it is difficult. Inspiration and preparation got you running. Now you need to know how to keep running in the middle of the challenge.
Our brains are incredible things. We can talk ourselves into or out of almost anything. The fascinating thing about this is that we can do this talking and convincing consciously. We know we are deceiving ourselves and yet, it works! Dr. Norman Vincent Peale explores this in The Power of Positive Thinking.
Here are a few ways to trick yourself into running farther: Pick a stopping point and then run past it. Add distance at the beginning of your route. Brag about your run by letting others know that your ran farther today than last week.

Mental Trick to Run Beyond Your Goal for Beginners
Mental Trick to Add Time to Your Running Workout with Music

Whatever your fitness level, you can begin today to improve. If you think you can't run, chances are you are wrong. It may take a little longer (you have to walk before you can run) and it may hurt a little bit (life hurts) but as I like to inscribe my book, The Hard Run: Painful Lessons from a Running Granny, "Life is hard. Keep moving forward!"

Do you have a mental trick that helps keep you moving? Please share it in the comments below.

Happy Running!
- Carol aka Running Granny Green
Follow me on Twitter, Facebook and Instagram!

MapMyRun App for Beginning Runners

When I began running, I didn't even wear a watch. I didn't want to know how slow I was, nor did I want anyone else to know! However, I always carried my phone, just in case I collapsed and had to call for help or died and someone needed to locate my body. I began using MapMyRun on my computer to determine how long my run was and to map out courses when I was following training plans for races. (We will look at those later.) I discovered that I could log a workout to learn how many calories I had burned, how my speed compared to a previous workout, etc.

Enter my first Smart Phone. MapMyRun was available on my phone! I could simply start the app and let it map and log my workout. I could save the workout date with a simple tap of my thumb. No more following roads on a map with my cursor. No more entering my time by hand. It was all there - even my running music. The MapMyRun app changed my life!

If you are new to running and own a Smart Phone, I would suggest finding an app that suits you and put it into use now! MayMyRun works for me, but it isn't the only app out there. Let's take a look at MapMyRun to get you started.

Create an Account

Go to MapMyRun on your PC or Smart Phone and create an account. You will then be able to fill out your Profile information and About Me. Enter as much or as little information as you would like. The more info, the more accurate your data feedback will be. Always hit SAVE before moving to the next category.

Membership: Choose FREE. You may want to upgrade later, but that will cost you. Let's stick with the free version until you are familiar with the app. Hit SAVE.

Display Units: Choose your settings miles vs. kilometers, Fahrenheit vs. Centigrade, time zone, etc. Hit SAVE.

Privacy: Choose wisely! I like to keep my sleep habits and body mass index to myself! You may choose Public, Private, or Friends which will allow you to share your info with friends on social media. Hit SAVE. You can change these settings at any time.

Connect: Choose which social media accounts you want to use to share your MapMyRun info. Hit SAVE:

Email: Choose what notifications you would like to receive by email. Hit SAVE.

Log a Workout

After creating an account you are ready to log your first workout. Hover your cursor over the Home tab. Create a Workout, Log a Workout, and Import Workout will appear in the drop down box.  Choose Log a Workout. Fill in as much information as you have available. Activity Type, Duration, and Distance are the most important pieces of information to include. You can then calculate your calories burned - always a good bit of info!

Choose whether to share on social media and then hit SAVE!

You have just created your first workout. You are beginning to generate data that will keep you informed and excited about running!

MapMyRun App for iPhone

If you have an iPhone, logging a workout is as easy as listening to your running tunes! Search the App Store for a FREE MapMyRun app. Do this AFTER you have set up an account and your info will be uploaded to your phone. Log into MapMyRun on your downloaded app.

Music: We can't run without music! Your iTunes should auto sync. From the menu at the top of your screen choose Music. Your iTunes options will open. Find something to keep you company on your run. Then hit the Record arrow at the top left of your screen.

Activity: You can track activities such as walking, crunches, yard work, swimming, and of course, running. Choose one. Now go do it! When you are ready to begin hit Start Workout.

Pause and Record:When you take a break or when you are done with your workout hit the Pause Workout button at the bottom of the screen. You will be prompted to Slide to Finish or Resume Workout. If you choose Slide to Finish you will then be prompted to Discard or Save Workout. Choose Save Workout. A summary of your workout will shortly pop up on your screen. You can also view it later in more detail by logging into MapMyRun on your computer.

Congratulations! You are well on your way to becoming a runner!

Whatever your fitness level, you can begin today to improve. If you think you can't run, chances are you are wrong. It may take a little longer (you have to walk before you can run) and it may hurt a little bit (life hurts) but as I like to inscribe my book, The Hard Run: Painful Lessons from a Running Granny, "Life is hard. Keep moving forward!"

Happy Running!

- Carol aka Running Granny Green
Follow me on Twitter, Facebook and Instagram!

Tuesday's Training Tip: Check your App

One of my old running buddies joined me for a 3-mile run recently. Our schedules have changed and it has been months since we have been able to run together. She was using a fitness app that came installed on her phone. Holding her phone in her hand she giggled and said, “If I swing my arms when I walk, it thinks I’m running.” Not all apps are created equal.

We followed a three-mile loop that I have measured many times in many ways. I’ve used a GPS, an odometer, and I’ve plotted it on a map. I know the half mile and mile markers. Sure enough, her phone was way ahead of us! It is set to alert pace and distance every mile. At the ¾ mile mark it updated us with a fast pace! At the end of three miles it was congratulating us on our four-mile run and reporting a record performance. My app was spot on and our performance was not very impressive. My running buddy threatened to post our times on social media. I’m glad she didn’t. My relay team would be expecting so much more from me!

Ways to Avoid Inaccurate Data

Use an Odometer – Set your app to record a workout and then drive a distance of one mile. Compare the odometer reading to the distance recorded on the app. Do this a couple of times, but don’t share the recorded workout on social media!

Take it to the Track - Remember a track oval is 400 meters. You will need to switch your settings to record kilometers rather than miles. Four laps should read 1.6 kilometers. Don’t forget to switch the settings back to miles.

Secure your Device – If the app is sensitive enough to record arm swinging, you’ll want to secure it to another part of your body – preferably your waist or hip. Use a running belt or pocket in your running gear. Even upper arm movement can distort your data.

Don’t be fooled into believing you are running farther or faster. You’ll only be discouraged when next you run a 5K or 10K race! The truth is better than fiction. Besides – your real competition is yourself. Learn how you are doing and then work to improve.

Tune in every Tuesday for more training tips and visit my Training Tips page to find all the tips you may have missed.

Question: Do you have a training tip you would like to share? Post it in the comments below.

Happy Running!

Follow me on Twitter, Facebook and Instagram!

Tuesday's Training Tip: Eat on the Run

This Tuesday Training Tip discusses fuel and the importance of learning to eat on the run.  When I began running at the age of 47, I could not drink within 45 minutes of a run. I ran first thing in the morning. I certainly couldn’t eat before a run and I never dreamed of eating during a run! Experience has taught me a few things.

As I began to embrace fun run opportunities, I learned that it was important to fuel before a race if you had any hopes of completing the race. Longer races require fueling during the run.  I would suggest practicing or training to eat on the run by fueling during your long run workouts. 

·         Try fueling on runs or workouts longer than an hour.  Eat something every 20-30 minutes.

·         Mimic race day water stops and fueling opportunities by studying the course and mapping your workout accordingly.

·         Try different fueling options on several long runs to find what works best for you. Experiment with gels, chews, and granola or dried fruits to discover your personal preference.

·         The best fuel is the one that agrees with you. Here are some of my favorites.

It will be tricky at first, but with practice you can learn to eat on the run and avoid hitting the wall or bonking on race day.


Tune in every Tuesday for more training tips and visit my Training Tips page to find all the tips you may have missed.

Question: Do you have a favorite workout fuel you would like to share?

 

Happy Running!

 

Follow me on Twitter and Facebook!

  

Tuesdays Training Tip: Examine your soles

Welcome to Tuesday’s Training Tip!  Today’s tip is to examine your soles. Take a look at the tread wear on the bottom of your running shoes. It can tell you a lot!

If you’ve been following this blog then you already know that I have been whining about Achilles tendonitis. You also know that I recently felt impressed to take a look at the wear patterns on my shoes.  The wear patterns indicated that I was heel striking with my left foot – pounding away at an already inflamed Achilles tendon.  (Notice the smoothness on the heel of the left shoe in the photo above.) The wear pattern showed me that I needed to change my gait or run a little lighter so I could land on the middle of my foot. I have made a conscious effort to do that and the tendon is improving!

Here are a few things you can learn by examining the soles of your running shoes.

·         Do you need to make corrections in your form?  Ideally, the wear pattern should be generalized with more wear in the middle of the shoe.

·         Are you favoring one leg?  Wear patterns should be similar on both shoes.

·         Do you need a different style of running shoe?  You made need help with this decision.  Take your worn shoes to a running store and have them help you discover which shoe is best for you. It’s worth it!

·         Is it time for new shoes?  If you have worn through any layers of the sole, you are past due!  Go get some new shoes!

The right pair of shoes coupled with proper form will help to keep you running and injury free.

Tune in every Tuesday for more training tips and visit my Training Tips page to find all the tips you may have missed.

Question: Do you have a training tip you would like to share?

Happy Running!
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Tuesday's Training Tip: Calories count!

Chocolate Berry Smoothie

If you are like me you often feel famished after a hard run or workout. You might even think that you have burned more calories than you actually did.  Don't make the mistake of overcompensating for calories burned.

The question is: How do you measure calories in vs. calories out?

The answer?  Use an app! 

My Fitness Pal has a calorie burn calculator that is easy to use.  Just plug in your activity, weight (I know, but it's a critical factor), and duration.  The calculator delivers calories burned.

If you want to get a little more involved, try Map My Run.  You can log in your food and activity and have a running total for the day.

Beyond being aware of your actual calorie burn, you can try hydrating after a workout and before emptying the snack drawer. DO NOT tell yourself, "I worked out. I deserve this ... slice of cake, ice cream cone, or chocolate bar." On the flip side, better to have burned a few calories before indulging than not at all!

Give calorie counting a try, at least until you get a feel for how many calories you really need for refueling. Let me know how it works for you!

Tune in every Tuesday for more training tips and visit my Training Tips page to find all the tips you may have missed.

Question: Do you have a training tip you would like to share?

Running Granny Green encourages women, especially grandmothers, to gain greater fitness by providing tips and inspiration to insure long years of joyful grand-parenting. The cookie recipes are a bonus!

Happy Running!

Carol - aka Running Granny Green

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