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Transcript

#HURDLEMOMENT: Tips for Running Outside (Safely) · Hurdle with Emily Abbate

• 0:00
  Speaker 1: Start slow.
• 0:01
  Speaker 2: You don't go out one day and put out a
• 0:03
  Speaker 2: pair of sneakers and all of a sudden you're ready
• 0:06
  Speaker 2: to run a marathon. It doesn't work like that. It
• 0:09
  Speaker 2: doesn't need to be everest. It doesn't need to be
• 0:12
  Speaker 2: a certain distance or even going out there for an
• 0:15
  Speaker 2: hour or hours on end. Better yet, just set small,
• 0:19
  Speaker 2: incremental goals that make you feel accomplished. Hey Herdler's Emily A.
• 0:38
  Speaker 2: Badi checking in with another installment of Hurdle Moment from Hurdle,
• 0:42
  Speaker 2: a wellness focused podcast where I sit down with inspiring
• 0:45
  Speaker 2: individuals to talk about everything from their big ones to
• 0:49
  Speaker 2: how they've gone through some of life's toughest moments. On
• 0:52
  Speaker 2: the show, you can expect vulnerability, motivation, and candid discussions with.
• 0:58
  Speaker 1: Everyone from top athletes to aspiring.
• 1:00
  Speaker 2: Entrepreneurs on what it really takes to follow your passions.
• 1:04
  Speaker 2: My mission is simple to inspire you to be your
• 1:07
  Speaker 2: best self, move with intention, and have some fun along
• 1:12
  Speaker 2: the way. Man, things have been crazy lately. Every day
• 1:17
  Speaker 2: it feels like it goes by in a flash but
• 1:19
  Speaker 2: also takes forever, and I am doing everything I can
• 1:25
  Speaker 2: to just find some sanity in the day to day
• 1:28
  Speaker 2: when I'm spending so much of it in my small apartment,
• 1:33
  Speaker 2: and that looks different every day. Some days that's taking
• 1:37
  Speaker 2: a workout class on Instagram Live. Others it's reading and
• 1:42
  Speaker 2: doing meditation. Some days it's getting out for a run.
• 1:45
  Speaker 2: Some days it's all of those things and more. Like
• 1:49
  Speaker 2: many of you, I'm just trying to do the best
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  Speaker 2: I can with what I have and manage myself and
• 1:55
  Speaker 2: my stress and my anxiety in this uncertain situation.
• 2:01
  Speaker 1: With that said, today's episode, I.
• 2:04
  Speaker 2: Am going to be talking to you about best practices
• 2:08
  Speaker 2: if you're new to running, some tips for how to
• 2:12
  Speaker 2: amp up your outdoor running now that it seems to
• 2:16
  Speaker 2: be one of the few ways that we can move regularly. Now,
• 2:22
  Speaker 2: a word of caution and hopefully some understanding on your
• 2:26
  Speaker 2: side so that you know where I'm coming from with
• 2:29
  Speaker 2: this episode. I offer all of these tips assuming that
• 2:33
  Speaker 2: you are running in a socially responsible and safe way.
• 2:38
  Speaker 2: I had a lot of different dialogues yesterday over Instagram
• 2:42
  Speaker 2: direct message with many of you who just feel unsure
• 2:46
  Speaker 2: if this is what we should be doing right now.
• 2:49
  Speaker 2: I get that, I feel you. If you're going to
• 2:51
  Speaker 2: head outside and run, you accept a little bit of risk,
• 2:54
  Speaker 2: But how many things are there in our lives that
• 2:57
  Speaker 2: we all feel as though we are accepting a little
• 3:00
  Speaker 2: little bit of risk when it comes to executing. The
• 3:03
  Speaker 2: experts that I have spoken with, including last week, Doctor Darien,
• 3:07
  Speaker 2: you can check out that episode. There'll be a link
• 3:09
  Speaker 2: in the show notes. The experts have told me that
• 3:12
  Speaker 2: running outside is okay again if you are doing it
• 3:15
  Speaker 2: in a safe manner. That means running alone and in
• 3:20
  Speaker 2: the process of doing that, staying at least six feet,
• 3:24
  Speaker 2: if not desirably a lot more away from other people.
• 3:27
  Speaker 2: I'm also personally bringing hand sanitizer out when I leave
• 3:31
  Speaker 2: the apartment to make sure that after I physically walk
• 3:35
  Speaker 2: out the door, I can clean up if I do
• 3:38
  Speaker 2: happen to accidentally touch my face while I'm on the move.
• 3:43
  Speaker 2: And I'm really taking into account more than ever where
• 3:46
  Speaker 2: I am going for my run. Granted, many of you
• 3:50
  Speaker 2: listening to this live in much more suburban neighborhoods that
• 3:54
  Speaker 2: I am coming to you from New York City, which
• 3:57
  Speaker 2: means that there are a lot of people around. I
• 4:00
  Speaker 2: personally have felt most comfortable avoiding Central Park unless I'm
• 4:04
  Speaker 2: getting out really early. I'm talking before seven am, and
• 4:08
  Speaker 2: that's just because in my experience over the last few weeks,
• 4:12
  Speaker 2: the parks have been quite crowded.
• 4:14
  Speaker 1: You know, people may.
• 4:16
  Speaker 2: Or may not be following the rules or the suggestions
• 4:19
  Speaker 2: that are put into place, and that is at their
• 4:22
  Speaker 2: own discretion. But for me, it's not something that I'm
• 4:25
  Speaker 2: willing to risk. So I have been taking my runs
• 4:28
  Speaker 2: mostly to the streets and when I feel comfortable running
• 4:31
  Speaker 2: in the actual street or at least in that white
• 4:35
  Speaker 2: lined area by the bike lane. This avoids me to
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  Speaker 2: not be coming head to head with other passers by,
• 4:41
  Speaker 2: and also just keep my distance from anything that may
• 4:44
  Speaker 2: be happening around me when I'm on the move. Again,
• 4:47
  Speaker 2: I get it, everyone has a different preference. I'm not
• 4:50
  Speaker 2: looking to stir up controversy, and I'm taking into account
• 4:54
  Speaker 2: my mental health when i make this conscious decision to
• 4:57
  Speaker 2: run responsibly. For me, so much much of what makes
• 5:01
  Speaker 2: me feel like me is getting out there and moving
• 5:04
  Speaker 2: my body and also of course getting in some of
• 5:06
  Speaker 2: that essential vitamin D. If I am told tomorrow that
• 5:11
  Speaker 2: I should not be going out for a run at
• 5:13
  Speaker 2: the experts show up on that eleven am press conference
• 5:16
  Speaker 2: and they tell me it's an OG, then it's an O. Go.
• 5:20
  Speaker 2: I'm not going to go out there and quote unquote
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  Speaker 2: break the rules, but for now it is my choice
• 5:25
  Speaker 2: to embrace. The roads are still open and I can
• 5:28
  Speaker 2: do this thing that makes me feel like me because man,
• 5:33
  Speaker 2: am I so thankful for it? Right now, before I
• 5:36
  Speaker 2: get into my suggestions for beginner runners or people that
• 5:39
  Speaker 2: are running more than maybe they used to, I do
• 5:42
  Speaker 2: want to take a second and give a shout out
• 5:44
  Speaker 2: to my sponsor at beam. I have never incorporated CED
• 5:50
  Speaker 2: into my routine more than right now. Every single morning,
• 5:54
  Speaker 2: I do two things. Firstly, I shake up my athletic
• 5:57
  Speaker 2: greens and then I take a dropper from my The
• 6:01
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• 6:19
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• 6:23
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• 6:26
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• 6:30
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• 6:34
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• 6:38
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• 6:42
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• 6:46
  Speaker 2: your purchase and that's it. With that, let's get to hurdling.
• 6:58
  Speaker 2: When I started running, I felt absolutely helpless. It was
• 7:04
  Speaker 2: the summer after my sophomore year of college, and I
• 7:08
  Speaker 2: had decided it was in my mind that I was
• 7:11
  Speaker 2: going to run every single day. I was working at
• 7:15
  Speaker 2: a summer camp at the time. I've told this story before,
• 7:18
  Speaker 2: and I went out every day after lunch because I
• 7:21
  Speaker 2: knew that I wanted to make running a daily habit.
• 7:25
  Speaker 1: Now.
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  Speaker 2: It was not easy, and some days to this day,
• 7:29
  Speaker 2: I'm an eight time marathoner and it still doesn't feel easy.
• 7:33
  Speaker 2: But there have been some best practice tips and tricks
• 7:38
  Speaker 2: that I have used to not only be easier on myself,
• 7:41
  Speaker 2: but learn to embrace running even on the days when
• 7:45
  Speaker 2: it feels super difficult. I went out yesterday, and some
• 7:49
  Speaker 2: days I have what I refer to as these old
• 7:51
  Speaker 2: Emily runs, where every single step just feels heavy and
• 7:55
  Speaker 2: almost impossible, And the thing that keeps me going on
• 7:59
  Speaker 2: those days are just the reminder to myself of how
• 8:02
  Speaker 2: much better I feel after I move my body. I
• 8:05
  Speaker 2: break the run up into smaller segments. I think to myself, Okay,
• 8:09
  Speaker 2: get through this song, and when the song ends, I say, okay,
• 8:12
  Speaker 2: get through this song. Sometimes I'll put on a podcast
• 8:16
  Speaker 2: or again a really great playlist to entertain me. To
• 8:19
  Speaker 2: make the miles, I'll bite slow, feeling go by a
• 8:22
  Speaker 2: little bit faster. And other times I'll even put forth
• 8:25
  Speaker 2: some sort of reward to myself if I keep moving,
• 8:28
  Speaker 2: if I keep going even again, if it's just a
• 8:31
  Speaker 2: few miles, so that I have something to look forward
• 8:35
  Speaker 2: to when.
• 8:36
  Speaker 1: It's all said and done.
• 8:37
  Speaker 2: For me, it was a bath last night with a
• 8:39
  Speaker 2: glass of red wine and the sage wellness bath salts
• 8:42
  Speaker 2: that I'm obsessed with right now. And let me tell you,
• 8:45
  Speaker 2: it was so relaxing and so necessary. All right, So
• 8:49
  Speaker 2: best practice tips start slow again. You don't go out
• 8:54
  Speaker 2: one day and put on a pair of sneakers and
• 8:56
  Speaker 2: all of a sudden you're ready to run a marathon.
• 8:59
  Speaker 2: It doesn't work like that. That summer that I referenced
• 9:02
  Speaker 2: where I started running. Every single day, I ran a
• 9:05
  Speaker 2: half mile. That's it. It doesn't need to be everest.
• 9:10
  Speaker 2: It doesn't need to be a certain distance or even
• 9:13
  Speaker 2: going out there for an hour or hours on end.
• 9:16
  Speaker 2: Better yet, just set small incremental goals that make you
• 9:20
  Speaker 2: feel accomplished. Maybe three times a week you're aiming to
• 9:24
  Speaker 2: go out and run fifteen to twenty minutes. A good
• 9:27
  Speaker 2: tip that Nike running coach Jess Woods gave me last
• 9:31
  Speaker 2: week was to never up your mileage by more than
• 9:34
  Speaker 2: two miles overall in a single week. The last thing
• 9:37
  Speaker 2: you want to do is get out there and get
• 9:40
  Speaker 2: over excited and do too much and then.
• 9:43
  Speaker 1: Put yourself at risk for injury.
• 9:45
  Speaker 2: Make sure you're recognizing in this effort, in this new
• 9:49
  Speaker 2: way of movement, that progress is progress period. You don't
• 9:53
  Speaker 2: need to compare yourself to other people more than ever,
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  Speaker 2: especially right now, moving your body should feel good. You
• 10:01
  Speaker 2: should be getting out there to give back to yourself.
• 10:03
  Speaker 2: The next tip I have to offer you is set
• 10:06
  Speaker 2: some goals. A lot of people are struggling with canceled
• 10:09
  Speaker 2: races or postponed races. It's a topic that we talked
• 10:12
  Speaker 2: about last week with coach Woods for hurdle moment. Just
• 10:15
  Speaker 2: because you don't have a race on the calendar doesn't
• 10:18
  Speaker 2: mean you can't set some other sort of goal. So
• 10:20
  Speaker 2: maybe again, it is a time goal. Maybe you want
• 10:23
  Speaker 2: to run consistently for ten minutes without taking any walk breaks.
• 10:27
  Speaker 2: Maybe you want to break a certain time barrier for
• 10:31
  Speaker 2: a certain distance. For me, I've long been trying to
• 10:34
  Speaker 2: break the six minute mile. It hasn't happened just yet,
• 10:38
  Speaker 2: but for sure it is something that's on my radar
• 10:41
  Speaker 2: in the months to come. By setting a small goal,
• 10:44
  Speaker 2: you have something to work toward, something to keep you excited,
• 10:47
  Speaker 2: and maybe something that motivates you to keep getting out
• 10:50
  Speaker 2: there week after week. The next tip I have to
• 10:54
  Speaker 2: people getting out there and running more is make sure
• 10:57
  Speaker 2: you're getting yourself some specific for running sneakers. I had
• 11:02
  Speaker 2: a friend reach out to me a few weeks back
• 11:04
  Speaker 2: telling me that he ran ten miles in met cons,
• 11:07
  Speaker 2: and while the Nike met Con is a great shoe
• 11:10
  Speaker 2: for hit work and weightlifting, it.
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  Speaker 1: Is not made to go run ten miles.
• 11:17
  Speaker 2: By not giving your foot the proper foot suit, as
• 11:20
  Speaker 2: I love to refer to it, you are again risking injury.
• 11:24
  Speaker 2: And the last thing you need right now is to
• 11:26
  Speaker 2: be on the injured list When we're already spending so
• 11:29
  Speaker 2: much of our time inside and dealing with so much
• 11:33
  Speaker 2: other stress. And anxiety for a running specific sneaker that
• 11:36
  Speaker 2: works for you. I have recorded an episode on this.
• 11:39
  Speaker 2: I will also put the link to that episode in
• 11:41
  Speaker 2: the show notes so you can figure out how to
• 11:44
  Speaker 2: find the best sneaker for you. What I will say
• 11:47
  Speaker 2: here is that the research shows no matter what your
• 11:50
  Speaker 2: foot type is, and there are different foot types. Again,
• 11:53
  Speaker 2: all of these different things are explained in that episode,
• 11:56
  Speaker 2: so click over there. But basically, no matter what your
• 11:59
  Speaker 2: foot type is, the most important thing is that you
• 12:03
  Speaker 2: feel comfortable in your go.
• 12:05
  Speaker 1: To running sneakers.
• 12:07
  Speaker 2: So while they do make running sneakers to accommodate all
• 12:10
  Speaker 2: of these different foot types, all of these different gate cycles,
• 12:13
  Speaker 2: the most important thing is that whatever you're putting on
• 12:16
  Speaker 2: your feet feels good when you're on the move. And
• 12:19
  Speaker 2: my last tip for anyone that's getting out there is
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  Speaker 2: talk about it with people. Share your experience with people.
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  Speaker 2: Not irl, not going for runs with friends, but talk
• 12:29
  Speaker 2: to your friends, talk to your family about your experience
• 12:32
  Speaker 2: with running. Maybe journal about your experience with running as well.
• 12:36
  Speaker 2: Ask questions. No question is a silly question. I myself
• 12:40
  Speaker 2: feel like I'm connecting with my friends and family more
• 12:43
  Speaker 2: than I ever have before, despite being confined to this
• 12:46
  Speaker 2: little apartment. The running community is great and supportive and
• 12:51
  Speaker 2: embraces everyone no matter what your pace may be. There
• 12:55
  Speaker 2: are also so many different virtual races going on that
• 12:59
  Speaker 2: in courage solo runners to submit their times and their
• 13:03
  Speaker 2: distances to be part of something bigger than just them,
• 13:07
  Speaker 2: and I think that's so encouraging and so wonderful. I'll
• 13:10
  Speaker 2: put a few of those races that I've heard about
• 13:12
  Speaker 2: in the show notes here so you guys can check
• 13:14
  Speaker 2: them out, and definitely feel free to reach out to
• 13:16
  Speaker 2: me if you have a virtual race that you're participating
• 13:18
  Speaker 2: in or something that you want me to pass along
• 13:21
  Speaker 2: to the other hurdlers. I'm all about encouraging community right now.
• 13:25
  Speaker 2: I did put out into the Instagram universe yesterday asking
• 13:28
  Speaker 2: if anyone had any other running specific questions for me.
• 13:31
  Speaker 1: I'll answer just a couple of those right now.
• 13:34
  Speaker 2: The first one, am I following a training plan at
• 13:37
  Speaker 2: the moment? No, I have abandoned my training plan, per
• 13:40
  Speaker 2: the conversation that I had with Jess last week. I
• 13:43
  Speaker 2: just feel for me right now that my runs are
• 13:46
  Speaker 2: all about finding joy and remembering why it is that
• 13:49
  Speaker 2: I'm lacing up in the first place. And so with
• 13:52
  Speaker 2: London being moved to October, I am simply embracing the
• 13:56
  Speaker 2: run for the feel good vibes that it gives me,
• 13:59
  Speaker 2: and I'm I'm so so thankful for that. Next question,
• 14:03
  Speaker 2: do I ever feel not in the mood to run?
• 14:05
  Speaker 1: Of course?
• 14:06
  Speaker 2: Of course, of course, of course I talked about that
• 14:08
  Speaker 2: a little earlier in the episode.
• 14:09
  Speaker 1: Yesterday was certainly one of those days.
• 14:12
  Speaker 2: There are also days, you know, when the weather is
• 14:14
  Speaker 2: less than ideal, But I always come back to my why,
• 14:17
  Speaker 2: and I remember that running makes me feel like me,
• 14:20
  Speaker 2: and I am so grateful for that experience and the
• 14:24
  Speaker 2: opportunity to move my body, even if it is just me.
• 14:29
  Speaker 2: And the last question I'll answer today, how do you
• 14:31
  Speaker 2: run so frequently and not get injured? Listen, everyone is different,
• 14:36
  Speaker 2: but for me, I incorporate a ton of recovery into
• 14:41
  Speaker 2: my day to day. I'm very fortunate to have a
• 14:44
  Speaker 2: pair of Normatech boots in my apartment.
• 14:46
  Speaker 1: Those are compression boots.
• 14:47
  Speaker 2: If you want to hear more about those, check out
• 14:50
  Speaker 2: my conversation with the founder Gilad Jacobs in the show notes.
• 14:54
  Speaker 2: But I'm using compression boots at least three times a week.
• 14:57
  Speaker 2: I'm also using a theragun and mypower dot e stem
• 15:02
  Speaker 2: to tend to sore muscles, and I am so on
• 15:06
  Speaker 2: my bath game right now. I want to pick up
• 15:08
  Speaker 2: a prescription the other day and I checked into the
• 15:12
  Speaker 2: soap and bath aisle and all of the bubble baths.
• 15:15
  Speaker 1: And stuff are sold out.
• 15:17
  Speaker 2: So it seems that I'm not the only person that's
• 15:19
  Speaker 2: on this self care train at the moment. Regardless, I
• 15:23
  Speaker 2: put a huge emphasis on my recovery and I really
• 15:27
  Speaker 2: do listen to my body, making sure that I'm not
• 15:30
  Speaker 2: pushing myself too hard, that I'm not over exerting myself,
• 15:34
  Speaker 2: that I'm really just looking out for number one.
• 15:38
  Speaker 1: I hope this is helpful.
• 15:39
  Speaker 2: I feel like it's a little bit rambly, but if
• 15:41
  Speaker 2: you do have more questions about getting out there, about
• 15:44
  Speaker 2: running more, I am here for you. I too was
• 15:47
  Speaker 2: a beginner ones I can sympathize with it. I know
• 15:49
  Speaker 2: it can be frustrating, but remember that we are here
• 15:52
  Speaker 2: for each other, and I am here for you at
• 15:56
  Speaker 2: Emily a Body at Hurdle Podcast Another Hurdle Conquered.
• 16:01
  Speaker 1: Catch you guys next time.