Latest / Hurdle with Emily Abbate / #HURDLEMOMENT: 5 Strategies To Make Your Next Long Run Easier

Transcript

#HURDLEMOMENT: 5 Strategies To Make Your Next Long Run Easier · Hurdle with Emily Abbate

• 0:00
  Speaker 1: You don't get to a place where you're running a
• 0:02
  Speaker 1: marathon by just sitting on the couch. So today I
• 0:05
  Speaker 1: encourage you to text a friend, make a playlist, gerhab
• 0:08
  Speaker 1: some new gear, sign up for some sort of race,
• 0:11
  Speaker 1: do something that encourages you to lace up and get outside.
• 0:29
  Speaker 1: It feels like spring in New York City and I
• 0:32
  Speaker 1: am about it. Emily A Body here with another installment
• 0:36
  Speaker 1: of Hurdle Moment from Hurdle, a wellness focused podcast where
• 0:40
  Speaker 1: I sit down with inspiring individuals to talk about everything
• 0:43
  Speaker 1: from their big wins to how they've gone through some
• 0:45
  Speaker 1: of life's toughest moments. On the show, you can expect vulnerability, motivation,
• 0:51
  Speaker 1: and candid discussions with everyone from top athletes to aspiring
• 0:55
  Speaker 1: entrepreneurs on what it takes to really follow your passions.
• 0:59
  Speaker 1: My mission is simple to inspire you to be your
• 1:03
  Speaker 1: best self, move with intention, and have some fun along
• 1:07
  Speaker 1: the way. This week for Hurdle Moment, I am chatting
• 1:10
  Speaker 1: through strategies to make the long run feel easier. It's
• 1:14
  Speaker 1: a question I get all of the time, how do
• 1:18
  Speaker 1: I run long?
• 1:20
  Speaker 2: Granted long is interpretive just like fast.
• 1:24
  Speaker 1: For the sake of today's show, I'm talking about the
• 1:27
  Speaker 1: runs that last you over an hour or so, and
• 1:29
  Speaker 1: perhaps sometimes a little bit longer, those double digit hitters
• 1:34
  Speaker 1: that are often saved for the weekend. I find that
• 1:36
  Speaker 1: often a lot of the time when people are asking
• 1:38
  Speaker 1: me this, how do I run long? They're struggling to
• 1:41
  Speaker 1: start running in the first place, And when you're in
• 1:44
  Speaker 1: that position, running a mile or a five k can
• 1:47
  Speaker 1: feel super daunting. Nevertheless, tackling something like a ten mile
• 1:52
  Speaker 1: or come the weekend, I've got good news for you.
• 1:55
  Speaker 1: It is not impossible. You two can enjoy the meditative
• 1:59
  Speaker 1: awesomeness of a long run, ideally followed by a stack
• 2:03
  Speaker 1: of pancakes, a bloody Mary, a mimosa whenever you want,
• 2:07
  Speaker 1: as long as you have the desire to put in
• 2:10
  Speaker 1: the work now. Of course, what I have to offer
• 2:13
  Speaker 1: is just a starting point. So if you have any
• 2:15
  Speaker 1: of your own tips or tricks that you swear by
• 2:18
  Speaker 1: when it comes to the long run, I want to
• 2:21
  Speaker 1: hear about them. Hit me up over Instagram at Emily
• 2:23
  Speaker 1: a Body, and at Hurdle Podcast, and of course always
• 2:26
  Speaker 1: available over email, It's Emily at hurdle dot us. Before
• 2:31
  Speaker 1: I jump into today's episode, I want to give a
• 2:33
  Speaker 1: shout out to my.
• 2:33
  Speaker 2: Sponsor at Beam.
• 2:35
  Speaker 1: Beam recently launched two new products, one of which I'll
• 2:38
  Speaker 1: highlight today called Boost.
• 2:40
  Speaker 2: If you are feeling sore or stiff.
• 2:43
  Speaker 1: Boost is for you, a functional, quick drying, water based
• 2:46
  Speaker 1: gel full of NANOCBD particles. It's literally the perfect addition
• 2:52
  Speaker 1: to your day to day. I take it from meetings
• 2:54
  Speaker 1: to workouts. I throw it in my bag and I
• 2:56
  Speaker 1: am ready to go. Beam is offering hurdle listeners a
• 2:59
  Speaker 1: really awesome deal. It's fifteen percent off your purchase if
• 3:03
  Speaker 1: you head on over to beamtlc dot com and use
• 3:06
  Speaker 1: the code hurdle at checkout. Again, that's beamtlc dot com.
• 3:10
  Speaker 1: Use hurdle at checkout for fifteen percent off and with that,
• 3:14
  Speaker 1: let's get to hurdling. I'll never forget the first day
• 3:27
  Speaker 1: I logged a ten mile run. It was two thousand
• 3:30
  Speaker 1: and eight and I was training for my first half marathon,
• 3:34
  Speaker 1: the Hartford Half. At the time, I was a junior
• 3:38
  Speaker 1: in college at the University of Connecticut, and I was
• 3:40
  Speaker 1: living with my mom during summer breaks in Milford. And
• 3:43
  Speaker 1: I remember looking down at my purple and orange Nike
• 3:47
  Speaker 1: Sport band. How's that verdating myself and there it was,
• 3:51
  Speaker 1: in small digits on the screen, a beautiful ten point zero.
• 3:57
  Speaker 1: As someone who so vividly remembers a time where she
• 4:00
  Speaker 1: could barely run a single mile, I remember feeling the
• 4:03
  Speaker 1: emotion take over me. I felt invincible, tired, but invincible.
• 4:10
  Speaker 1: So fast forward to now. In long runs, they feel
• 4:13
  Speaker 1: kind of like religious experience, one that I indulge in often,
• 4:17
  Speaker 1: whether or not I've got a race on my to
• 4:19
  Speaker 1: do list. I'm typically up and out on Saturdays by nine,
• 4:22
  Speaker 1: longing ten plus miles because honestly, it just makes me
• 4:26
  Speaker 1: feel like me now. Granted that mileage can feel a
• 4:31
  Speaker 1: little tedious at times, so that's why I'm here today
• 4:34
  Speaker 1: to talk you through how to pass the time and
• 4:36
  Speaker 1: make those long runs feel attainable. Fact is is that
• 4:40
  Speaker 1: you won't know until you try. Until you try a
• 4:43
  Speaker 1: certain thing, whether that's running fast or perhaps running it all,
• 4:47
  Speaker 1: you don't really understand what you are capable of. For
• 4:50
  Speaker 1: someone who doesn't run regularly and feels like activity is difficult,
• 4:54
  Speaker 1: it's going to say feeling that kind of way until
• 4:57
  Speaker 1: you make some sort of conscious effort to make a change.
• 5:00
  Speaker 1: You're not gonna wake up one day and go out
• 5:02
  Speaker 1: and run eight, ten, twelve miles, even one mile if
• 5:06
  Speaker 1: you don't start small. It starts with that first step,
• 5:09
  Speaker 1: the same step that feels super intimidating. But once you
• 5:12
  Speaker 1: get out there, you'll realize that maybe, after all, it's
• 5:15
  Speaker 1: not so bad. This is probably also an important point
• 5:19
  Speaker 1: to remind you that you cannot compare your journey or
• 5:22
  Speaker 1: your progress to someone else's. I was in Atlanta last
• 5:26
  Speaker 1: weekend watching people run twenty six point two miles at
• 5:30
  Speaker 1: a sub five forty pace, and honestly, that's never going
• 5:34
  Speaker 1: to be me, And that's okay, that's their journey, it's
• 5:38
  Speaker 1: not mine, and you have won yourself. So first tip
• 5:42
  Speaker 1: for making the long run feel a little bit more attainable,
• 5:44
  Speaker 1: a little bit more enjoyable, is do it with friends.
• 5:48
  Speaker 1: I have lived here for almost eight years, which is
• 5:52
  Speaker 1: a whole types of surreal, and it took me a
• 5:54
  Speaker 1: really long time to get involved with the running community
• 5:58
  Speaker 1: in New York. Now that I'm a part of it,
• 6:01
  Speaker 1: I'm a member of Brooklyn Track Club. I run with
• 6:03
  Speaker 1: Old Man Run Club on the weekends. It's hard to
• 6:06
  Speaker 1: not kick myself for waiting so long. To be honest,
• 6:09
  Speaker 1: I think I was just scared. I didn't want to
• 6:13
  Speaker 1: be bad at running. It took me so long to
• 6:15
  Speaker 1: feel like I was semi decent at running, so to
• 6:18
  Speaker 1: do it alongside other people and feel like that wasn't
• 6:21
  Speaker 1: good enough it felt intimidating. But really, running with friends
• 6:26
  Speaker 1: is about so much more than just your speed. Whether
• 6:29
  Speaker 1: it's with a run club or just a buddy. Going
• 6:32
  Speaker 1: out there with other people, it helps keep you accountable
• 6:35
  Speaker 1: and it makes it something to really look forward to. Plus,
• 6:38
  Speaker 1: friends can help push the pace and help you get
• 6:41
  Speaker 1: a little outside of your comfort zone. Until I was
• 6:44
  Speaker 1: surrounded by people that were running faster than me, I
• 6:47
  Speaker 1: didn't feel as motivated to run super fast myself. Now,
• 6:51
  Speaker 1: if you're a little too nervous to dive in head first,
• 6:54
  Speaker 1: then you can start online. I've had ladies from Peloton
• 6:57
  Speaker 1: like Robin Arzon and Ali Love on the show and
• 6:59
  Speaker 1: I'll put their episode in the show notes. And Peloton's
• 7:01
  Speaker 1: a great example of a stellar place to start where
• 7:04
  Speaker 1: you can find a support network that really gets behind
• 7:07
  Speaker 1: you from the comfort of your own treadmill. Second suggestion
• 7:12
  Speaker 1: to make the miles go by have a killer playlist. Now, again,
• 7:16
  Speaker 1: if you're running with a bunch of people, maybe not
• 7:18
  Speaker 1: the time to blast that in your headphones.
• 7:20
  Speaker 2: But otherwise, every single.
• 7:22
  Speaker 1: Time I'm out on my own for a run and
• 7:25
  Speaker 1: Drake's nice for what comes on, I feel like I
• 7:28
  Speaker 1: am invincible. I've been adding to the same playlist probably
• 7:32
  Speaker 1: since two thousand and eight, when I started running. I've
• 7:35
  Speaker 1: talked about it on the pod before, and I won't
• 7:37
  Speaker 1: embarrass myself now, but what I will say is that
• 7:41
  Speaker 1: my playlist is full of songs that are all beats
• 7:44
  Speaker 1: per minute. Every single song on there around one hundred
• 7:47
  Speaker 1: and eighty five, which means that exactly the cadence which
• 7:51
  Speaker 1: I feed are striking the ground is the beat that
• 7:54
  Speaker 1: is coming through my headphones. For me, it adds to
• 7:56
  Speaker 1: the moving meditation, and it makes the whole thing just
• 7:59
  Speaker 1: a little bit more enjoyable. My next tip for you
• 8:03
  Speaker 1: to enjoy the long run, don't stress about your pace.
• 8:07
  Speaker 1: For me, like I said, the long run is moving meditation.
• 8:11
  Speaker 1: It's something I look forward to all week. It's my
• 8:14
  Speaker 1: opportunity to digest what happened over the last seven days
• 8:17
  Speaker 1: and prep for what's ahead. So when it comes to pacing,
• 8:20
  Speaker 1: my biggest suggestion is not to freak out about it.
• 8:23
  Speaker 1: In my eyes, this isn't about that. It's about a feeling.
• 8:28
  Speaker 2: Now.
• 8:28
  Speaker 1: Granted, sometimes those feelings can be complicated. A friend of
• 8:33
  Speaker 1: mine and I were exchanging different excerpts from books. We
• 8:36
  Speaker 1: were reading about pain, something that a lot of runners
• 8:39
  Speaker 1: know really well. I was reading the Incomplete Book of
• 8:42
  Speaker 1: Running by Peter Segal, and in the book he touches
• 8:45
  Speaker 1: on that hurt. He writes that it's interesting that runners
• 8:48
  Speaker 1: are all about embracing pain that could be otherwise completely
• 8:52
  Speaker 1: avoidable with modern technology like bikes and cars and all
• 8:56
  Speaker 1: sorts of other machines. He writes that when you do
• 9:00
  Speaker 1: choose to exercise, specifically, when you choose to run, you
• 9:03
  Speaker 1: sign up for some of that suck. His wife asked
• 9:06
  Speaker 1: him why do you do it if it hurts so much,
• 9:09
  Speaker 1: and he answered, that's kind of the point. That's why
• 9:12
  Speaker 1: the long run is so special, because even in the hurt,
• 9:15
  Speaker 1: it's an opportunity to really understand that you have potential.
• 9:20
  Speaker 1: You have potential to do things that maybe you never
• 9:24
  Speaker 1: thought you could. And how special is it that that
• 9:27
  Speaker 1: feeling can come just from lacing up your shoes. On
• 9:30
  Speaker 1: that note, another tip for enjoying the run is to
• 9:34
  Speaker 1: mix up the pace. A great way to break things
• 9:37
  Speaker 1: up is to incorporate different speedwork into the mix. So
• 9:40
  Speaker 1: maybe alternate between fast and slower miles. Maybe you do
• 9:44
  Speaker 1: a warm up, you hit a few miles at tempo
• 9:46
  Speaker 1: which is a push pace, and then ease into something
• 9:49
  Speaker 1: more comfortable. However, which way you want to mix things up,
• 9:53
  Speaker 1: that little bit of variation can make a major difference.
• 9:57
  Speaker 1: And my last tip for enjoying the life long run
• 10:00
  Speaker 1: is check the forecast. The last thing you want to
• 10:03
  Speaker 1: do is get out there and feel ill prepared, whether
• 10:06
  Speaker 1: it's hot, whether it's cold. Layers are your friend, and
• 10:09
  Speaker 1: the best kind of layers are ones that are sweat wiging.
• 10:13
  Speaker 1: When it comes to temperature, you want to be getting
• 10:15
  Speaker 1: dressed as if it is fifteen degrees or so warmer
• 10:19
  Speaker 1: outside than it actually is. Also something not to forget,
• 10:22
  Speaker 1: extremities are important, especially in the winter. You want to
• 10:26
  Speaker 1: make sure you're covered up where it matters most, which
• 10:29
  Speaker 1: means ears, hands and feet. I remember when I was
• 10:32
  Speaker 1: out in Colorado with the team at Eddie Bauer. We
• 10:35
  Speaker 1: were heading out for a hike and the guy told
• 10:37
  Speaker 1: us that if you get outside right at the beginning
• 10:40
  Speaker 1: and you already feel warm, then you're making a major mistake.
• 10:44
  Speaker 1: I can't reiterate this enough. The most important part of
• 10:47
  Speaker 1: the long run is stepping out and starting in the
• 10:49
  Speaker 1: first place. You don't get to a place where you're
• 10:52
  Speaker 1: running a marathon by just sitting on the couch. So
• 10:55
  Speaker 1: today I encourage you to text a friend, make a playlist,
• 10:59
  Speaker 1: grab some new gear, sign up for some sort of race,
• 11:01
  Speaker 1: do something that encourages you to lace.
• 11:04
  Speaker 2: Up and get outside. You know my shtick.
• 11:07
  Speaker 1: Amazing things happen when you believe that you are worthy
• 11:10
  Speaker 1: of your own investment. So today it's time to put
• 11:14
  Speaker 1: some money in the bank. At Hurdle Podcast at Emily
• 11:18
  Speaker 1: Abadi another hurdle conquered. Catch you guys next time.