Returning to my Roots

One year-old Running Granny Green

Several decades ago a baby girl was born in the Golden Triangle of Montana along the Eastern Front of the Rocky Mountains not far from the Canadian border. Her family moved away in her first year of life and she never expected to return – yet here I am! Much like a salmon returning upstream I find myself residing only miles from the place of my birth! Who would have ever foreseen this? I truly am returning to my roots!

My Montana Home

In the past weeks and months, I have been occupied with packing and unpacking boxes, purchasing and selling homes, saying goodbye to dear friends and making new acquaintances, and simply adjusting to life on the other side of the Continental Divide!

There are bears here! There are also antelope, deer, bald eagles, pelicans, bats, Canadian geese (of course), and the occasional river otter. The river otter is subject for another blog post. I have yet to spy a bear, but my better half spotted one on the way to work recently. I was both frustrated and jealous. Jealous that he saw one before me and frustrated that I may, indeed, need to carry bear spray!

The wind blows – a lot! I have learned that if I am going to run regularly I will have to brave the wind. I’ve done my share of complaining about it in the past. How silly of me!  Treasure Valley winds cannot compare.

I have a lake! Well, its not my own private lake, but its about a half mile from my house, so its kind of my lake. But there’s bears, so …  And lots of wind, so … white caps! However, it gets so cold here that the lake freezes over in the winter. I may be ice skating again!

Huckleberry ice cream! Enough said.

Lake Frances at sundown

Some things that haven’t changed …

My cinnamon rolls. Once I located my bread machine I was back in baking mode. They turned out just right!

Laundry. That never changes!

Interesting friends. Wherever I go there are good people to get to know. Although I miss my friends from the “Old Country,” I know they will forever be in my heart and in my phone contacts! I’m looking forward to getting to know my Montana mates. I have not yet found one who wants to run with me. Tragic!

Running and injuries. I’m fighting a foot problem right now. I guess I’m still learning to have patience. At least I have an excuse not to run in the 25 mph winds today!

I will be sharing more of my adventures in coming weeks. Watch for things returning to Montana (besides me), my view from Valier, escape from a river otter, and more! Until then, remember to embrace whatever opportunities for adventure come your way. Who knows? You may also get an opportunity to return to your roots.

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 by Stretching After a Run

As a beginning runner it is important to recover by stretching after a run. One reason I run is that I am impatient. Running is the quickest way I can think of to get in a good workout. I have learned, however, that if I want to keep running, today and for years to come, I have to settle down and take time to stretch. When I neglect to incorporate stretching into my running and recovery I risk injury and an injury is sure to slow me down!

Among the benefits of stretching are:

•Injury prevention

•Relaxation

•Increased flexibility and balance

•Loosens tight muscles

•Time to reflect

Try some of these stretches and yoga poses from Runners World after your next walk or run or run/walk.

The latest research suggests that stretching should be done AFTER a workout when the muscles are warmed up. So avoid the temptation to flop in a chair immediately after your run. Take some time to cool down and stretch.  You will be less likely to sustain running injuries and your muscles 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.

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!

Carol - aka Running Granny Green

Follow me on Twitter, Facebook and Instagram.

Recover from a Running Injury with RICE

Running injuries are a nuisance and can sideline a runner - sometimes for months. An injury differs from fatigue and soreness. It can usually be linked to an incident like a stumble or sudden onset of pain and should be handled differently than general soreness after a workout. Beginning runners need to be aware that some injuries can be treated with self care, while others may need the assistance of a medical professional. Rest is often the best remedy. It's also one of the hardest for runners. We tend to panic that our fitness level is waning during recovery.

Fortunately, there is a formula for treating injuries at home that will be effective in most cases. RICE is an acronym for rest, ice, compression, and elevation. RICE is an important part of working through running induced injuries. Much of the discomfort from injuries is a result of swelling and inflammation. RICE will help you combat those.

Rest -

If you think you have suffered a running induced injury the first step is to take time off. Difficult? Yes! You were just about to step up your training level by increasing your mileage and now you may have to start all over! Can't you just tough it out? You might - but you might also aggravate the injury and prolong recovery. If you must remain active, find an alternate activity such as swimming or cycling. 

Ice -

Applying cold to an inflamed area will help reduce pain and swelling. Cold compresses, or ice packs, should be applied several times daily for the first 2 -3 days during recovery. For foot and lower leg injuries, soak feet in a bucket of ice water. Zipper bags with water and ice cubes make a quick ice pack, as do packages of frozen vegetables such as peas. Heat can be applied after a couple of days.

Ice treatments can also aid in recovery from fatigue and soreness associated with everyday workouts.

Compression -

Compression can also reduce swelling and support the injured area to prevent further damage. Use caution when applying wraps and Ace bandages as a wrap that is too tight can create additional swelling issues. Click here for wrapping instructions.

Compression socks or sleeves come in an array of colors and styles. They are ready to use and can give support to legs or joints. Just PULL them on.

Kinesio taping is another method of compression and support that works for some. I've had good experience with it, as well as, mediocre results. Be sure to learn how to apply it for the injury you want to treat.

Elevation -

Elevation is another method to reduce swelling. Keeping the affected area above the heart will prevent blood from pooling around the injury. Since you are taking time off, use this opportunity to read a good book, catch up on your social media, or even write your own book! Relax on the sofa and prop your leg (you injured it running, correct?) on a stack of pillows.

Remember, RICE is recommended for treating minor injuries at home. If you don't see improvement in your running injury quickly, seek the help of a medical professional, preferably one that is also a runner who understands your need to get back on the road. The good news is that most running injuries can be cured. You can recover and be on your way.

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

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

Recovery Tips for Beginning Runners

Running is going to hurt! It's no secret. That's why you need some good recovery plans. Pain can be the result of a good workout - your body telling you that your efforts were noticed - or it can be the result of an injury. Yes, sometimes runners get injured. There are also times when you need a mental recovery from running.

Identifying the source of your discomfort will help you find the best ways to recover. We will look at ways to use recovery as injury prevention, as well as ways to recover when an injury has occurred. Yes, running is going to hurt, but it's going to be worth it.

How to Recover from Running Fatigue and Soreness

You can expect some discomfort when you begin running. You can also expect some discomfort after you have been running for many months - or years. It's part of the plan. Discomfort, or pain, is not always an emergency alarm indicating you need to stop. Very often, it is a sign that something has changed. You are engaging in a new activity or taking that activity to a new level. You are building muscle and endurance. Although discomfort is normal, there are some things you can do to relieve the nuisance of running pains. Proper cool down after a run or workout, stretching, and even ice and pain relievers can help you stay injury free and logging more miles. An occasional rest day is good for your soul and your soles!

Recover with a Cool Down After a Run

How to Recover from Running Injuries

Injuries can sideline a runner - sometimes for months. Nobody likes to get hurt. Even the most careful runner with great running gear can step in a pothole, over train, or become ill. Following good preventive and recovery practices can help you avoid many injuries. In the event the unthinkable happens there are helps to get you recovered and logging more miles.
Some injuries can be handled with self care, while others may need the assistance of a medical professional. Online resources are available to help you determine when to be patient and when to seek help. Rest is often the best remedy. It's also one of the hardest. Ice packs and athletic tape may become your best running buddies! The good news is that most running injuries can be cured and you can be on your way.

Recover from a Running Injury with RICE

How to Recover from Runners' Mental Fatigue

Runners' Mental Fatigue (I coined this phrase) is different from the voice in your head that says, "I can't believe I have another mile to go!" or "I want to stop - NOW!" Mental Tricks for Beginning Runners suggests ways to deal with those voices. Runners' Mental Fatigue, as I have dubbed it, is the voice that says things like, "I've lost all desire to run. I can't make myself lace up my shoes and step out the door. I haven't run in six weeks and I don't know when I will run again."
When Runners' Mental Fatigue hits, and it may, you can find tools here to help you get over the discouragement, disinterest, or disconnect you are feeling about running. I've said it before, I am a cheerleader at heart and want to encourage you along your fitness path. You can do it!

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

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