Latest / Do Hard Things™ with Siegfried Tiegs / FITMAS: Day 6 of 12- Stride into Speed & 5 Tips to Run in Winter

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FITMAS: Day 6 of 12- Stride into Speed & 5 Tips to Run in Winter · Do Hard Things™ with Siegfried Tiegs

• 0:45
  Speaker 1: on the sixth day of Fit Missed, my coach gave to me a day of strides.
• 0:50
  Speaker 1: Hey, good morning everybody.
• 0:51
  Speaker 1: Welcome to another episode of the Do Our Things podcast.
• 0:55
  Speaker 1: We've been doing the 12 days of Fit miss, where I've given you guys like just a little overview of the workouts, but this morning it's Monday, so we're going to do that part and then we're going to hop into our regularly scheduled episode.
• 1:09
  Speaker 1: We've got Angie in the house.
• 1:10
  Speaker 1: Good morning, angie.
• 1:11
  Speaker 1: How you doing?
• 1:11
  Speaker 1: Hey, good morning.
• 1:12
  Speaker 1: Good morning Welcome back.
• 1:14
  Speaker 2: It's been a minute, thank you.
• 1:15
  Speaker 2: I know I did not have a voice last week, so that is why I was not here, because it's really hard to do a podcast when you don't have a voice.
• 1:23
  Speaker 1: Last Monday.
• 1:24
  Speaker 1: We've had some rough Monday mornings, but with you like, you called me that morning Like you're like I lost your voice and then I lost my voice because my camera gear wasn't working or my microphone stuff wasn't working.
• 1:39
  Speaker 1: Okay, the resistance is too, too tough.
• 1:42
  Speaker 1: Today we're going to come back and, yeah, we picked up on Tuesday.
• 1:45
  Speaker 1: Yeah, but welcome back, it's good to see you, yeah good to see you too.
• 1:49
  Speaker 2: Good to see you too.
• 1:51
  Speaker 1: Well, let's get off with this fitness overview, and then we'll get into today's show, so for those folks all right today.
• 1:59
  Speaker 1: The challenge today is a 20 minute run with strides, and I want to introduce people to strides as a running coach.
• 2:07
  Speaker 1: Strides are incredibly important and they're often overlooked.
• 2:10
  Speaker 1: Strides are not just any run.
• 2:13
  Speaker 1: Okay, they have a specific purpose and this is why we incorporate them.
• 2:18
  Speaker 1: They're designed to boost your speed and running efficiency and they're also designed to kind of like massage your nervous system, like just remind you that, hey, you can run faster.
• 2:30
  Speaker 1: I typically incorporate these when I'm with my running coaching plans, usually the day before your quality sessions, as a reminder that, hey, we don't just run one speed all the time.
• 2:43
  Speaker 1: That's a big challenge that many runners have.
• 2:44
  Speaker 1: It's like this.
• 2:45
  Speaker 1: We get into this default groove of same speed, same cadence, if you will.
• 2:51
  Speaker 1: The strides break that up and they're really simple, all right.
• 2:57
  Speaker 1: So what you're going to do?
• 2:58
  Speaker 1: You're going to run your 20 minutes at your easy pace.
• 3:01
  Speaker 1: Easy pace is a very slow pace on a scale of one to 10.
• 3:05
  Speaker 1: It's a four.
• 3:06
  Speaker 1: You can have a full conversation, but, coach, I'm not.
• 3:09
  Speaker 1: I'm not feel like I'm getting anything, that you're getting a lot out of this and we'll have another convert.
• 3:15
  Speaker 1: As a running coach, I feel like I'm telling my runners to slow down more than I am to speed up.
• 3:18
  Speaker 1: But that's conversation for the day.
• 3:20
  Speaker 1: Today your requirement is to run slow, easy.
• 3:24
  Speaker 1: I want you to enjoy it, okay, and I want you to maintain that conversation pace.
• 3:29
  Speaker 1: And then, during your run, I would recommend I like it, like in the halfway point, once you've warmed up, for at least 10 minutes just five sets of quick, easy strides.
• 3:39
  Speaker 1: And what a stride is?
• 3:40
  Speaker 1: A stride is about 20 seconds.
• 3:42
  Speaker 1: You're basically going to speed up.
• 3:44
  Speaker 1: It's not a sprint, but you're going to speed up to what you run, maybe anywhere between like a one mile run pace to 5k pace, like a hard effort, like an eight out of 10.
• 3:55
  Speaker 1: And you're just going to accelerate up to that.
• 3:58
  Speaker 1: And then you're going to back down in your easy pace and you're going to wait 60 seconds and you're going to do that again and you're going to do that five times and that it's.
• 4:08
  Speaker 1: It's supposed to improve your speed and running economy, just reminding your mind that, hey, you know what, I can run more than one speed.
• 4:14
  Speaker 1: And it's going to bring up some blood to your working muscles.
• 4:18
  Speaker 1: It's going to wake up your legs.
• 4:19
  Speaker 1: It's going to prepare your mind for the run ahead, which is tomorrow's run, and I was seemed like it's way far off, but that's typically why we do this.
• 4:27
  Speaker 1: It's going to help you strengthen those fast twitch fiber muscles, it's going to improve your running form and once again, it wakes up your nervous system.
• 4:36
  Speaker 1: So it's one of those things.
• 4:37
  Speaker 1: It's kind of like easy to do, easy not to do, but it has tremendous, doesn't feel like it has a lot of like value, but it has incredible value.
• 4:47
  Speaker 1: So just do it, just do it.
• 4:52
  Speaker 2: Listen to your running coach.
• 4:53
  Speaker 2: Your running coach knows best.
• 4:55
  Speaker 1: Absolutely so.
• 4:56
  Speaker 1: And then you share your experience with your strides.
• 4:58
  Speaker 1: You know, what did you feel?
• 4:59
  Speaker 1: How did you, how did you feel about them?
• 5:00
  Speaker 1: So, just, it's a simple running drill and that's what you're going to do today.
• 5:03
  Speaker 1: And if you want to scale this up and make this suck even worse, just add it to your normal running routine, add length or add distance to it.
• 5:12
  Speaker 1: If 20 is not enough for you, you know, do a 60 minute run and then add the strides, no big deal.
• 5:17
  Speaker 1: Or you know, whatever Scale the fitness is designed to be scalable to you.
• 5:24
  Speaker 1: It's just, this is what's in your advent calendar for today.
• 5:28
  Speaker 1: That's it, tagus, use the 12 days of fitness, dht, and that's day six.
• 5:32
  Speaker 1: Hey, good morning Kerry.
• 5:34
  Speaker 1: How you doing?
• 5:37
  Speaker 1: Angie, any thoughts or anything you want to add to that one?
• 5:40
  Speaker 2: No, no, just listen.
• 5:41
  Speaker 2: Listen to Jay, listen to your running coach.
• 5:42
  Speaker 2: Slow down, you'll, you'll, you'll feel the progress, Don't worry, absolutely you want to run fast, you got to run slow.
• 5:50
  Speaker 1: That's right.
• 5:50
  Speaker 1: So there's a method to the madness.
• 5:52
  Speaker 1: Enjoy.
• 5:53
  Speaker 1: There is yes, all right, so that's the fitness aspect.
• 5:58
  Speaker 1: So the rest of the podcast.
• 5:59
  Speaker 1: Today we want to jump into winner running tips, cause right now it's dark outside, it is, it's cold outside.
• 6:07
  Speaker 1: I was even, I had a running meetup this morning, this last, this morning, last Saturday, with my good running friend who you know we're training together.
• 6:16
  Speaker 1: He's like man, the winter months, like I, noticed that I don't run as much cause the winter.
• 6:20
  Speaker 1: So there's a, there's a mindset component where we're just it's, it's, it's a harder time of year to run, and we want to share with you five tips that will help you just keep motivated, maybe dress appropriately and just be in the groove for the, the winter running season.
• 6:38
  Speaker 1: What do you, what do you think about winter running there, angie?
• 6:41
  Speaker 2: I used to.
• 6:41
  Speaker 2: Okay, so this is what I think of.
• 6:44
  Speaker 2: I remember a few years ago you met Eric and I downtown at the park to run at like five o'clock in the morning in the middle winter and it was freezing, and I you were like so hey, you're, and you were.
• 6:57
  Speaker 2: This was so funny cause you were excited to go run and I was like I hate running in the winter.
• 7:01
  Speaker 2: You're like why?
• 7:03
  Speaker 2: And I'm like because I'm so cold and you're like, just learn how to dress.
• 7:07
  Speaker 2: And I was like, no, it's still going to suck, it's going to be horrible.
• 7:12
  Speaker 2: And since then I've learned how to dress and I love running in the cold.
• 7:17
  Speaker 2: So, yeah, you're right, that's what I, that's what I think about.
• 7:19
  Speaker 2: So you just got to, you got to learn.
• 7:21
  Speaker 2: You have to learn how to do it appropriately and to make it comfortable for you, and then you'll be just fine.
• 7:26
  Speaker 2: Yeah, you got to.
• 7:27
  Speaker 1: Well, it's on your shirt, you got to embrace the suck, right.
• 7:31
  Speaker 1: I think that's a lot of it.
• 7:32
  Speaker 1: It's just like you have this mental like block with it, like man, it's dark outside, it's dreary, it's cold, and then you, just, you just talk to.
• 7:42
  Speaker 1: It's like running is 90% mindset, 50% physical, and if you go in with that attitude like, well, of course it's going to suck, the whole thing is going to start to finish Right.
• 7:52
  Speaker 2: Yes, yeah, yeah.
• 7:53
  Speaker 2: So it only sucked just until I wore it, and it doesn't even now.
• 7:55
  Speaker 2: It doesn't even suck Cause I'm like I know I'm going to warm up.
• 7:57
  Speaker 2: I'm going to warm up like within the first half mile I mean geez fine.
• 8:03
  Speaker 2: And then it makes it fun.
• 8:05
  Speaker 2: You know, knowing how to dress, take those, take those winter running tips and dress for the winter makes it so much better.
• 8:11
  Speaker 1: That's always.
• 8:12
  Speaker 1: The hardest part is lacing up, getting out the door, just that first mile right, getting into the groove of things, like it once you.
• 8:22
  Speaker 1: Once you're in the groove though, like once you warm up, like man, it's, it's awesome, okay, yeah.
• 8:28
  Speaker 2: Yeah, well, and even so, I found that I like running in the snow, like I love running when it's snowing.
• 8:34
  Speaker 2: Normally, most people are not gonna be out running in the snow, so there you go, but too, it's just so peaceful and beautiful and it's just like I'm out there and the snow is coming down and and, and no one's out, you know, usually, and it's just I don't know it just there's something about it Just feels so good and so rewarding to be out there doing something super hard Most people aren't doing, and it's just peaceful and it's just.
• 8:58
  Speaker 2: I speaks to my soul, man.
• 9:00
  Speaker 1: There was one.
• 9:01
  Speaker 1: We so, lacey and I, we were doing 75 hard a couple Was it last winter or the winter before.
• 9:08
  Speaker 1: We were up in Excelsior Springs, missouri, and it was like it was during that winter, like it was like negative 10 outside, like it was like a deep freeze and we had to get our workouts in.
• 9:19
  Speaker 1: Yeah, so we bundled up, we had our crampons on and we were like walking, like Kind of jogging, shuffling, getting our 45 minute run in, and these people drove up to us.
• 9:31
  Speaker 1: They're asking us if we were homeless.
• 9:32
  Speaker 1: So funny, um, but like why else would anyone else be out there?
• 9:40
  Speaker 1: We were getting our workout in.
• 9:41
  Speaker 1: It was incredible.
• 9:43
  Speaker 1: Yeah it was like it was.
• 9:44
  Speaker 1: It was interesting, it was so hard like the, but we were bundled up and we were fine once we were moving and yeah, and it was just kind of we were laughing ourselves like this is absolutely ridiculous.
• 9:54
  Speaker 1: But if you're dressed for the conditions, like right, you just kind of dress appropriately.
• 9:58
  Speaker 1: So, yeah, oh, you know what we feel we before we get into the tip when we do the housekeeping.
• 10:05
  Speaker 2: Yeah, let's do that.
• 10:07
  Speaker 1: This episode is sponsored by do hard things, nation.
• 10:09
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• 10:21
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• 10:22
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• 10:25
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• 10:28
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• 10:29
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• 10:31
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• 10:36
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• 10:37
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• 10:39
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• 10:44
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• 10:49
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• 10:52
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• 10:56
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• 11:00
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• 11:03
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• 11:09
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• 11:12
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• 11:12
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• 11:15
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• 11:17
  Speaker 1: We're in a new category in the podcast.
• 11:20
  Speaker 1: We're transitioning into running and mindset and you know it just makes sense.
• 11:26
  Speaker 1: Angie and I are both running coaches.
• 11:27
  Speaker 1: We've been talking about it for a long time.
• 11:30
  Speaker 1: We were kind of in the mindset category, but I'm like you know what?
• 11:33
  Speaker 1: What we've been doing?
• 11:34
  Speaker 1: We've been promoting more of an active fitness lifestyle.
• 11:37
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• 11:42
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• 11:48
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• 11:51
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• 11:57
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• 12:00
  Speaker 2: I'm so excited.
• 12:02
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• 12:03
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• 12:04
  Speaker 1: So that's that's.
• 12:05
  Speaker 1: Yeah, yeah, all right.
• 12:06
  Speaker 1: So tip number one how to dominate winter running layer up smartly.
• 12:12
  Speaker 1: You want to dress in layers, okay, and as you sweat well in, you want to typically dress it's when it's cold outside.
• 12:22
  Speaker 1: This is a hard one for people.
• 12:23
  Speaker 1: You want to dress a little cooler than the actual temperature outside.
• 12:27
  Speaker 1: You want to talk about that, angie?
• 12:29
  Speaker 2: Yeah, so For it.
• 12:31
  Speaker 2: You're gonna warm up, right, you're gonna warm up, and so going outside you don't want to.
• 12:36
  Speaker 2: You know I'll pull up the weather app and see what, if, what it, what it is and what it feels like, and if it feels like it's 30 degrees, I'm gonna dress like it's 50 degrees.
• 12:48
  Speaker 2: That way, as I warm up, I my body can regulate to that, because you're gonna warm up right, and if you go out there and you're super bundled up, like you would dress if you were just gonna be out strolling, you're gonna get really really hot and then You're just gonna be really uncomfortable, you know, and that's just never any good.
• 13:12
  Speaker 2: So I dress in layers.
• 13:14
  Speaker 2: A really good thing to think about is your thermal regulation.
• 13:20
  Speaker 2: So the human body loses heat very rapidly and cold conditions, and so, according to the Journal of Athletic Training, appropriate clothing can reduce heat loss by up to 50%.
• 13:30
  Speaker 2: So I generally will wear a base layer, which is gonna be moisture working for sure, and then I'll throw on a short sleeve over that and then another long sleeve and then I.
• 13:45
  Speaker 2: So a tip that I learned from running coach here in town is you know, you see people wear the the Arm sleeves right, they've got.
• 13:53
  Speaker 2: It looks like they've got like a sleeve pulled up from their wrist to their elbow.
• 13:57
  Speaker 2: Well, that's just, that's an arm.
• 14:00
  Speaker 2: An arm I just called an arm sleeve.
• 14:02
  Speaker 2: There we go yeah, armworm, or whatever.
• 14:04
  Speaker 2: And so I go to the dollar store and I buy Inexpensive socks and cut the toes off and then pull that up and then that way, as I'm running and I warm up, that's the first thing I can pull off and Toss in a garbage can somewhere.
• 14:17
  Speaker 2: But also fun tip a Lot of times what I'll do is pull that off and then use that to wipe my nose, because my nose runs when I'm cold and running in the winter time.
• 14:28
  Speaker 2: So instant, instant Disposable tissue right there.
• 14:32
  Speaker 2: You can use that to wipe your nose and blow your nose into and discard of it.
• 14:37
  Speaker 1: I'm gross because I like my face.
• 14:39
  Speaker 1: I'll just like do this whole number in some time over your sleep?
• 14:42
  Speaker 1: No, it's going in the wash anyway, yeah, yeah, yeah, blow that rocket, you know.
• 14:49
  Speaker 1: Yeah, yeah, yeah, look it up then.
• 14:52
  Speaker 1: But great tip yeah, you pair socks or more.
• 14:55
  Speaker 1: In cycling we use our warmers all the time.
• 14:57
  Speaker 1: I'm surprised, I'm really surprised.
• 14:59
  Speaker 1: I haven't seen those in running stores yet they have them for cyclists.
• 15:03
  Speaker 1: So if you're running what's a nice ones.
• 15:06
  Speaker 1: Go to a cycling store and go grab you some, because they've got like the elastic yeah, the neoprene, the really nice.
• 15:12
  Speaker 1: Or if you need something quick and disposable because you just want to chuck them, yeah, socks.
• 15:17
  Speaker 2: Yeah, yeah, well, and they do carry them in running stores because I have a pair.
• 15:20
  Speaker 2: I actually have a really nice set that I got up at the New York I think it was the United Airlines half in New York City at their expo.
• 15:28
  Speaker 2: Now I am not gonna throw those away because they're very nice, but yes, are they thicker or they like?
• 15:34
  Speaker 1: so I've seen.
• 15:34
  Speaker 1: I've seen the real light ones in running stores, but they're more for like sweat wicking.
• 15:39
  Speaker 2: Yeah, they're.
• 15:39
  Speaker 2: They are moisture wicking, but I mean, I think, I think the thought process behind that is you're already gonna be layered up If you're out in pretty cold weather, so you don't want something super thick on your arms.
• 15:51
  Speaker 1: Correct me, that's interesting because I wear the cycling ones to you.
• 15:54
  Speaker 1: It's just.
• 15:54
  Speaker 1: Oh, anyway, I don't know I would.
• 15:57
  Speaker 1: I'll let you borrow them sometimes.
• 15:59
  Speaker 1: Let you let you look at them, because they don't have the cycling ones in the running stores and I think they should, but yeah, I'm dead.
• 16:06
  Speaker 2: Hey, I'm interested, I'm gonna have.
• 16:08
  Speaker 2: Now you're gonna make me go to a cycling store and look at the cycling arm sleeves.
• 16:11
  Speaker 2: Yeah, they're cool.
• 16:12
  Speaker 1: Yeah, but yeah, great, great tip.
• 16:14
  Speaker 1: So moisture wicking in the bottom line is you're gonna, you're gonna warm up quickly, and if you're out in the cold and you're sweating, as soon as you stop you're going to freeze your ass off.
• 16:23
  Speaker 1: So that's another reason kind of want to wear layers.
• 16:25
  Speaker 1: It's the same if you're working outside, or I mean they talk about this in survival shows all the time is you?
• 16:31
  Speaker 1: That's one of the things.
• 16:32
  Speaker 1: You got to be careful about sweating when it's cold in your clothes, because as soon as you stop, that cold air is going to freeze you out, and so it's all about layers.
• 16:42
  Speaker 2: Yeah, and one last tip on talking about layers is I have a really thin waterproof running jacket that I like to wear in the winter time, is even as like a fourth layer, because that can come off so quickly and I can tie it around my waist or stick it in my running pack and it's just so lightweight, it's like we're in it.
• 17:02
  Speaker 2: If you've never you probably maybe you have, if you've never worn a garbage bag and you haven't felt the how warm that can make you.
• 17:09
  Speaker 2: That's kind of the same concept here with this really thin, lightweight, waterproof running jacket that I have and it gets me warm really quick and then I shed it before I start sweating, my, sweating, my, before I start sweating profusely, and then I pull it out.
• 17:24
  Speaker 2: I was going to say something else.
• 17:26
  Speaker 2: I was like wait, linkedin, linkedin, and then tied around my waist and and keep on chucking.
• 17:31
  Speaker 1: Yeah Well, we've got the couple of things to think about.
• 17:34
  Speaker 1: Just think of three layers base layer, insulation layer in your outer layer.
• 17:38
  Speaker 1: Base layer is going to be close to your body, Should be something synthetic, moisture wicking, and then you've got like an insulation layer, which is something that also could be easily to remove.
• 17:47
  Speaker 1: In your outer layer it's probably going to be more wind and water resistant.
• 17:50
  Speaker 1: So think, think about how you can resist from the, the elements, and so the more you know, just just layer up accordingly.
• 17:56
  Speaker 1: Just remember your, your head is probably the most, especially my bald ass head.
• 18:00
  Speaker 1: That's where all my, that's where all my heats generate.
• 18:03
  Speaker 1: So about 30% of your body heats going to come from your head.
• 18:06
  Speaker 1: So make sure that you keep your head warm.
• 18:08
  Speaker 1: Extremities, layer up and enjoy.
• 18:12
  Speaker 1: And there's, and you know what, Another a key trick or tip is the baklava or the neck gear.
• 18:19
  Speaker 1: I don't have one handy.
• 18:20
  Speaker 1: But I tell people like they kind of overlook those, but they can go.
• 18:26
  Speaker 1: I love them because you can put those on your head, you can bring them down around your neck, but keeping your ears and your neck warm are incredibly good.
• 18:35
  Speaker 1: It's a useful piece of gear that a lot of people just haven't ever worn or think about.
• 18:40
  Speaker 1: Go grab yourself a neck gator and use those bad boys because they're fantastic.
• 18:46
  Speaker 2: So that's it.
• 18:47
  Speaker 1: That's.
• 18:47
  Speaker 1: Tip number one is to proper.
• 18:49
  Speaker 1: There you go, haker shift.
• 18:50
  Speaker 1: That's, that's good one too, okay, anyway, perfect, all right, so layer up, all right.
• 18:55
  Speaker 1: Tip number two look, it's cold and dark outside, so embrace the darkness is tip number two.
• 19:03
  Speaker 1: And you're probably going to find yourself running in the dark more often, or you're going to relegate yourself to treadmill running.
• 19:09
  Speaker 1: I'd rather run in the dark, but you're going to want to wear reflective gear, excuse me, yeah, and you want like a headlamp or something for visibility.
• 19:17
  Speaker 1: You want to be seen, and I see this all the time.
• 19:20
  Speaker 1: Man, in my hometown I don't know what it is these people like every now and then.
• 19:25
  Speaker 1: They're obviously not cycling, because they they're active cyclists, they're using it for transportation, but they're all wearing all dark and they're on the side of the road and you can't see them.
• 19:38
  Speaker 1: And same I see runners do this from time to time too.
• 19:40
  Speaker 1: They think that they can be seen, but they can't, and especially with everyone doing everything but driving.
• 19:48
  Speaker 1: They're you know, they're engaged on social media and doing everything else.
• 19:51
  Speaker 1: They can't see you.
• 19:53
  Speaker 1: You're going to get hit.
• 19:54
  Speaker 1: 70, what?
• 19:56
  Speaker 1: 75, 76% of pedestrian fatalities happen during hours of darkness.
• 20:03
  Speaker 1: People get hit all the time by cars.
• 20:07
  Speaker 1: They can't see you.
• 20:08
  Speaker 1: They're reflective gear and lights.
• 20:11
  Speaker 1: Lights enable you not only to see but get the blinky light so the car can be like what the hell is that?
• 20:17
  Speaker 1: And you know, and, and, and so they can see you as well.
• 20:20
  Speaker 1: So can't can't underscore the importance of getting the right lighting.
• 20:26
  Speaker 1: Now, I suck at this.
• 20:28
  Speaker 1: Sometimes I go to a group run on Tuesday and Thursday mornings.
• 20:30
  Speaker 1: I don't always bring a light because everyone else has got a light, but I need to be better about it.
• 20:33
  Speaker 1: But I wouldn't go, I wouldn't go on run on a road without some type of blinky light by by myself, typically because you got the other drivers, got to be able to see you, but also get getting yourself some reflective clothing, what else A lot of people are like well, what kind of light do I do I need?
• 20:55
  Speaker 1: Well, you got, you got headlamps, which are cool, you can get those.
• 20:57
  Speaker 1: You know Walmart and they had different lumens.
• 20:59
  Speaker 1: 200 lumens, probably your bare minimum of what you would need if you're running in a neighborhood with lights, so that you're not going to want to take 200 lumens out on a trail, but that'll get you through like a neighborhood for trail running.
• 21:12
  Speaker 1: You probably want something like 500 minimum.
• 21:15
  Speaker 1: If you're doing some, like you know, extreme trail with a lot of roots and rocks, you're probably going to want something, like you know, 600, 700 plus.
• 21:24
  Speaker 1: And so there's different, there's different light levels and people get confused on the lumens 200 good for city, 500 plus for for trail, right.
• 21:34
  Speaker 1: So, and then they got ones for the head, they've got handheld lights, they've got, I like, the waist lights.
• 21:40
  Speaker 1: Those are becoming more popular, just the way they shoot out the beam.
• 21:43
  Speaker 1: Yeah, I don't know any any thoughts on you know what your recommendations are for lighting.
• 21:48
  Speaker 2: Yeah, so I've got I've actually got a set of shoe lights that are like little headlamps for my feet.
• 21:54
  Speaker 2: Yeah, the only thing about those I'll tell you, if you're a person that doesn't like see, seeing the light move, so if you stabilize the light on your head or on your chest or even on your waist, you're going to have usually, depending on your you know how you, how you run, but you're going to have a pretty steady light source in front of you when you wear the shoe lights.
• 22:15
  Speaker 2: Just think about you're going to have some bouncing lights in front of you.
• 22:19
  Speaker 2: However, you can see the ground really well, so that's always an option.
• 22:23
  Speaker 2: I like the.
• 22:25
  Speaker 2: The Nox Gear light running vest Light is my favorite.
• 22:29
  Speaker 2: People can see me from a mile away.
• 22:32
  Speaker 2: I usually joke that if you hit me at night, it's because you did it on purpose, because I you're going to see me from space, buddy, because I will wear my Nox, my Nox Nox Nox Gear vest.
• 22:44
  Speaker 2: Along with I've got some arm band lights where that light up on the back of my arm, and I even have some for my wrist and my shoe the back of my shoes too.
• 22:55
  Speaker 2: So I I am a big, big advocate for wearing safety gear, reflective safety gear, and if you can't, if you don't have any light up clothing and you don't want to wear lights, at least make sure, just grab a dog on safety vest.
• 23:09
  Speaker 2: Guys, 20 bucks safety vest, throw it in your car, take it off, take it on.
• 23:13
  Speaker 2: You don't want to wash it?
• 23:14
  Speaker 2: Don't wash it, fine, leave it in your car.
• 23:16
  Speaker 2: Just just at least throw a safety vest on or safety belt, because it always scares me when people show up to group runs with nothing.
• 23:24
  Speaker 2: And you've got you know 10 people and and no one has thought about bringing any type of safety gear.
• 23:31
  Speaker 1: So yeah, I like the, I like the Nox gear.
• 23:34
  Speaker 1: They and I used to be one of those like, well, I look like a dork, right?
• 23:39
  Speaker 1: Yeah, I'm not going to wear a safety vest.
• 23:41
  Speaker 1: So I went through that phase of my life and it's just stupid.
• 23:44
  Speaker 1: I mean, no one cares.
• 23:46
  Speaker 1: No one cares.
• 23:48
  Speaker 2: Oh, oh, really quick.
• 23:48
  Speaker 2: They also have.
• 23:49
  Speaker 2: Now you can.
• 23:50
  Speaker 2: I don't remember the name, you have to look it up.
• 23:52
  Speaker 2: I've got some.
• 23:53
  Speaker 2: I should have brought it out for this podcast, but it's a stick.
• 23:56
  Speaker 2: It's like a stick of a very small stick of deodorant, but it's a stick of reflective whatever and you just like if you're wearing shorts or if you're wearing a short sleeve.
• 24:07
  Speaker 2: So obviously this is more for summer months, when it's warmer outside.
• 24:11
  Speaker 2: Never mind, I'm just I digress.
• 24:14
  Speaker 2: We'll talk about this when we're talking about summer running tips.
• 24:16
  Speaker 1: I need some of that because, well, here's the deal I run, I get, I get crap for my running club all the time because I'm always in shorts, even during cold weather.
• 24:24
  Speaker 2: Oh, okay, okay Cool.
• 24:25
  Speaker 1: I don't drop.
• 24:25
  Speaker 1: I don't put on pants, usually until well.
• 24:29
  Speaker 1: I wear shorts, but pants until like in the below 20, usually Okay, well then yeah, this, this stick you can just run.
• 24:39
  Speaker 2: It's just like a really small stick of deodorant, but it's a.
• 24:42
  Speaker 2: It is a reflective material, material that you just saw.
• 24:47
  Speaker 2: That that's cool.
• 24:48
  Speaker 2: Yeah, yeah, it's really cool.
• 24:49
  Speaker 2: I just recently discovered it, so when I ran across it, I was like oh yeah.
• 24:52
  Speaker 1: Oh, yeah, I'm down with that.
• 24:54
  Speaker 1: I didn't know what that is so cool.
• 24:55
  Speaker 1: All right, see, learn something every day, yeah, okay, what else?
• 24:59
  Speaker 1: Okay, so just additional, additional tips.
• 25:02
  Speaker 1: You know, choose well lit routes.
• 25:03
  Speaker 1: You know streets of the good lighting.
• 25:05
  Speaker 1: You want to run against traffic, so always run.
• 25:09
  Speaker 1: You know like facing on on the side where traffic is coming next to you so they can see you Try to.
• 25:15
  Speaker 1: You know, have a buddy system, run with a partner.
• 25:16
  Speaker 1: And you know just be mindful, especially if you're a female.
• 25:20
  Speaker 1: You know where you're out running and and you know follow those tips.
• 25:23
  Speaker 1: Well lit routes, safe routes.
• 25:25
  Speaker 1: You know run with the body, all those things.
• 25:27
  Speaker 1: Yeah, I love running in the dark because it's like it's kind of serene, it's usually, you know, it's beautiful, it's fun.
• 25:36
  Speaker 2: You can't even see the hills coming.
• 25:38
  Speaker 2: That's what I love about it.
• 25:38
  Speaker 2: But I want to go back to what you just said.
• 25:41
  Speaker 2: When you're running, so guys, proper, proper physical exercise etiquette If you are a runner, you need to run against traffic.
• 25:52
  Speaker 2: You want to be facing oncoming traffic on the side of the road, not in the road.
• 25:57
  Speaker 2: If you are a bicyclist, you are going with the flow of traffic.
• 26:00
  Speaker 2: But just just try to keep that in mind and that way, when you're running, when it starts to lighten up, you can.
• 26:08
  Speaker 2: I always try to make contact with whoever I contact with the person driving the vehicle that's passing me, because people are on their phone so much.
• 26:15
  Speaker 2: But yeah, just remember, if you're running, you should be running facing on the on the side of the road, that's facing oncoming traffic.
• 26:24
  Speaker 1: Yeah, face the traffic.
• 26:26
  Speaker 1: Yeah, you don't want traffic coming up behind you because you can, you can see them, they can see you easily.
• 26:30
  Speaker 1: Yeah, it's just, it's just much better and these electric cars are so quiet.
• 26:34
  Speaker 2: I mean so quiet.
• 26:35
  Speaker 2: I I have I've had one come out of nowhere and I'm just like whoa, where did that come from?
• 26:40
  Speaker 1: Oh, my goodness, cause you can't hear them sometimes, you know, and Christie Sexton, if you're listening, or anyone else, if you see your running friend running on the side of the road and you want to like express, like, your joy of seeing them, don't honk at them, christie honked at me one time right behind me.
• 26:57
  Speaker 1: I went almost into cardiac arrest and there was a cop behind her and he saw that and he pulled her over, which was so freaking hilarious Cause he saw.
• 27:06
  Speaker 1: The cop thought that like you know that guy, you know that runner she's like yeah.
• 27:09
  Speaker 1: I know him, she's like cause you, you like.
• 27:11
  Speaker 1: Literally I jumped out of my skin.
• 27:14
  Speaker 1: That is funny.
• 27:15
  Speaker 2: That is funny, one thing that we that we didn't talk about and I just want to touch on really quick, as in, when it's cold and I'm outside running some it's hard for I don't.
• 27:24
  Speaker 2: I'm not as thirsty, even though I sweat.
• 27:27
  Speaker 2: I don't sweat as much and I have to always make sure that I'm drinking enough water, because it's so easy for me to not consume enough water when it's really cold outside when I'm out there running.
• 27:40
  Speaker 2: So just please keep your hydration at the forefront of your mind when you're out there running.
• 27:44
  Speaker 2: Don't don't get into a situation to where you get dehydrated.
• 27:49
  Speaker 1: Yeah, cause you're probably sipping all those pumpkin like pumpkin spice out today You're not drinking enough water, you're currently dehydrated, and you can tell I mean you can tell when you go, when you use a restroom.
• 27:58
  Speaker 1: Look, you know, that's a good way of gauging.
• 28:00
  Speaker 1: I've noticed myself.
• 28:01
  Speaker 1: I've got to, like, I got to be careful about, you know, making sure that I'm drinking enough water, cause it's just easy not to um this time here.
• 28:08
  Speaker 1: So, excellent, excellent point, yeah, all right.
• 28:11
  Speaker 1: Tip number three warm up indoors.
• 28:13
  Speaker 1: So you know, do your, do your dynamic warm up.
• 28:16
  Speaker 1: You're we demonstrated that the other day with the lunge matrix and leg swings, uh, but, but before you step outside, just do your warm up inside.
• 28:24
  Speaker 1: It makes a big difference.
• 28:25
  Speaker 1: It keeps you from, uh, it keeps that cold from feeling less shocking.
• 28:29
  Speaker 1: Get your heart right up a little bit and then hit the street, um, and that's uh, it's, it's a simple, it's a simple tactical tip.
• 28:37
  Speaker 1: But you know, the the warm up helps you with injury prevention, helps you adapt to that cold easier and, uh, just like you said, it just kind of gets your, gets your mind right before you jump right out.
• 28:49
  Speaker 1: Cause if you, if you just go right outside and it just feels shocking and you're trying to warm up and I don't know it.
• 28:55
  Speaker 1: It it just takes the sting off of it just a little bit.
• 28:58
  Speaker 1: So just a simple tip.
• 29:00
  Speaker 2: Yeah, yeah, and it reduces the risk of injury.
• 29:02
  Speaker 2: You know um good for you, Do it.
• 29:06
  Speaker 1: Uh, tip number five finding accountability partner or a group.
• 29:11
  Speaker 1: You know it's always better to suffer with, with friends, and, uh, you know it, it'll just, I don't know, it just helps you to have a shared experience, motivation and support.
• 29:20
  Speaker 1: Uh, I mean, this is good year round, but even more so when you're just not feeling it, cause this is the time of year where you're probably just not going to be as eager or as excited, and probably neither is your friend.
• 29:33
  Speaker 1: But when you say, hey, you know what, I'm going to meet you tomorrow morning at six o'clock at the park and you're going to be more apt to show up, like the chance of you being there, um, are going to increase significantly.
• 29:43
  Speaker 1: And, uh, you know, it's that shared experience that fosters, you know, community and motivation and inspiration to see it through.
• 29:53
  Speaker 1: I know the hardest part for me.
• 29:54
  Speaker 1: I mean the Tuesday, thursday morning run.
• 29:56
  Speaker 1: We do it up here in Columbia and it's at five 30 in the morning and I'm not going to lie, I, uh, I would prefer to run later in the day personally, but we like to get up and we always feel amazing when we do it.
• 30:07
  Speaker 1: So, um, lacey is my initial accountability partner, and then we get there with the group and we meet up and it's always the hardest part getting out of bed, driving there, I'm just like oh, every morning, and then we get going in that first mile and I'm like man, this feels great and I just love it.
• 30:22
  Speaker 1: You know, cause we're done at six, 30 and so, like man, I just feel like I just conquered the world and the day just got started, that's right, and the sun's come up and already did the hardest thing of the day and it's awesome.
• 30:30
  Speaker 1: But I always have.
• 30:31
  Speaker 1: I mean, I'm somewhat I'm an avid runner and I feel that.
• 30:34
  Speaker 1: So just know that that's part of the process.
• 30:36
  Speaker 1: It is, do the hard thing anyway.
• 30:39
  Speaker 2: That's right.
• 30:39
  Speaker 2: It's always better to do hard things with other people because you can suck together and that then you can just.
• 30:44
  Speaker 2: You know it makes it.
• 30:44
  Speaker 2: It makes it better, makes it suck less.
• 30:47
  Speaker 1: Absolutely.
• 30:47
  Speaker 1: So go find a group.
• 30:49
  Speaker 1: And if you're someone that doesn't have a group, like, just go.
• 30:52
  Speaker 1: Go on Facebook, go find your local running store.
• 30:55
  Speaker 1: Uh, go on your local.
• 30:57
  Speaker 1: Like if you're a veteran, go find.
• 30:58
  Speaker 1: You know, go look up team red, white and blue.
• 31:00
  Speaker 1: There's all sorts of groups out there.
• 31:02
  Speaker 1: So if you, if you're one, if you're kind of disconnected and maybe lonely um, you don't have a group, go just go.
• 31:08
  Speaker 1: And yeah, you may not know the people there initially, but chances are that running group is there.
• 31:16
  Speaker 1: I've never been to a running group that wasn't really welcoming.
• 31:19
  Speaker 1: You know, go contact your local running store and there's groups everywhere and go find your tribe.
• 31:25
  Speaker 1: Get out of your comfort zone and go find, go find your people.
• 31:28
  Speaker 1: And that doesn't matter.
• 31:30
  Speaker 1: I would, especially for those that are like you know what, I haven't ran in a while or I've never ran before, they might be more apprehensive Just go the fastest.
• 31:39
  Speaker 1: Runners typically are nice.
• 31:40
  Speaker 1: They want to.
• 31:40
  Speaker 1: We want to expand our tribe and community.
• 31:42
  Speaker 1: We don't care that you haven't been running.
• 31:45
  Speaker 1: So just get out there, find your people.
• 31:48
  Speaker 1: That's right, all right, and then just mindset.
• 31:53
  Speaker 1: So those are your five tips, but here's just some considerations about mindset.
• 31:56
  Speaker 1: So running is 90% mental and we talk about doing hard things, and doing hard things is having the discipline to get out there and do it anyway.
• 32:06
  Speaker 1: And there's just something I think we as humans are designed to be out in nature and there's something magical about being out in the cold, being out in the dark, getting your heart rate up, and the cold is where the mental aspect, that's where the challenge really lies just getting out of your own head and just getting out there and doing it and just reminding yourself that you know what you're physically able and capable and find enjoyment in it, like, instead of emoting the suck factor of it.
• 32:34
  Speaker 1: How can you flip the script and be like you know what, I get to do this?
• 32:37
  Speaker 1: This is what.
• 32:39
  Speaker 1: If I say like I'm complaining about something Lacey's, like you get to do this and I'm like, oh, you're right, I get to do this Right.
• 32:47
  Speaker 1: And just like you know what.
• 32:48
  Speaker 1: This isn't so bad.
• 32:49
  Speaker 1: This is awesome.
• 32:49
  Speaker 1: Yeah, there's a lot of people that would give anything to be able to do what I'm able to do right now.
• 32:53
  Speaker 1: That's right, and so, yeah, running against the cold just it's just a battle of the mind and just embrace it for what it is, and that's part of the process, yeah, and yeah, there's so many great aspects of it, so that's it.
• 33:12
  Speaker 1: So I don't know what else do we anything else you wanna hit today?
• 33:17
  Speaker 2: No, I think we hit them all.
• 33:18
  Speaker 2: We hit them all.
• 33:18
  Speaker 2: We only went a little bit over and we were able to get some really good information out there.
• 33:22
  Speaker 2: Just you know, remember guys, layer up, layer up, layer up, make sure you're saying hydrated, make sure you're saying visible and, first and foremost, just get out there.
• 33:35
  Speaker 2: Get out there and do it, keep those, keep that commitment to yourself to do hard things and this is just one way to do it.
• 33:42
  Speaker 1: Absolutely Well, hey, how much time do you got?
• 33:46
  Speaker 1: Are you up against the clock?
• 33:47
  Speaker 2: I'm not.
• 33:47
  Speaker 2: I'm not Okay.
• 33:49
  Speaker 1: So what we're gonna do this week for our weekly winner.
• 33:51
  Speaker 1: I just grabbed.
• 33:53
  Speaker 1: I looked at the hashtag.
• 33:54
  Speaker 1: We're doing 12 days of fitness right now, and someone that has inspired me every day throughout this challenge is this gentleman right here.
• 34:03
  Speaker 1: See him.
• 34:04
  Speaker 1: This is Eddie Gonzalez.
• 34:05
  Speaker 1: And so, eddie, you're our weekly winner.
• 34:08
  Speaker 1: We're gonna send you a shirt for doing hard things, and what I appreciate about Eddie is he's been showing up every day, but he was the very first one and he's been doing 75 hard.
• 34:16
  Speaker 1: He was the very first individual to post.
• 34:19
  Speaker 1: It was like I don't know, I think it was like one o'clock in the morning on the very first day that he got out there and got his first workout in.
• 34:27
  Speaker 1: So and that's him and his wife out there getting after it this Saturday.
• 34:30
  Speaker 1: So Eddie you are our weekly winner.
• 34:33
  Speaker 1: And you know what?
• 34:34
  Speaker 1: Because I'm feeling festive, I'm gonna tee up one more.
• 34:36
  Speaker 1: I've got one more, we're gonna do two today.
• 34:38
  Speaker 1: So, eddie, hey, we appreciate you getting out there and getting after it.
• 34:40
  Speaker 1: Keep doing hard things and let me tee up one more, cause this is-.
• 34:44
  Speaker 2: And I'm so sorry.
• 34:45
  Speaker 2: I thought I was muted guys and I just sneezed.
• 34:47
  Speaker 2: I apologize, gross, I know.
• 34:50
  Speaker 1: What are your manners?
• 34:51
  Speaker 2: I'm sorry, I thought I was muted and I was like, I'm good, and I was like, oh no, I'm not muted.
• 34:55
  Speaker 2: I'm not muted.
• 34:56
  Speaker 1: We don't edit anything around here, so you get the full thing and you know what?
• 35:00
  Speaker 1: That's one thing that I've.
• 35:01
  Speaker 1: We got a lot of great feedback on it, like we're real raw and relevant, like this is real life here.
• 35:06
  Speaker 1: So you're gonna you're not gonna get anything polished up around here, so you get it all.
• 35:11
  Speaker 1: You get it all.
• 35:11
  Speaker 1: You get it all.
• 35:14
  Speaker 1: Hey, angie, you're gonna have to stall for me for a second while I get this other one teed up.
• 35:17
  Speaker 2: All right, okay, so let's see.
• 35:19
  Speaker 2: Oh okay.
• 35:22
  Speaker 2: So Jay was talking about neck gaiters.
• 35:23
  Speaker 2: Another you can use a handkerchief, you can.
• 35:26
  Speaker 2: I've had a friend's cut sleeves off, long sleeves like a larger long sleeve shirt, and use that, throw it around your neck.
• 35:34
  Speaker 2: There's different materials.
• 35:35
  Speaker 2: There's cotton, there's I don't even know what this is like Some stretchy material.
• 35:41
  Speaker 2: But neck gaiters are really good because you can pull them up.
• 35:44
  Speaker 2: You can, even if you forget to wear a headband or a hat, you can even pull it up around your ears to keep your ears warm.
• 35:49
  Speaker 2: And that's another thing Keep your ears warm.
• 35:51
  Speaker 2: Guys, I know a lot of.
• 35:52
  Speaker 2: There's a.
• 35:53
  Speaker 2: There's a lot of people that don't like to wear a headbands because they feel restrictive.
• 35:56
  Speaker 2: But junk bands is a really, and we're not.
• 35:59
  Speaker 2: We're not.
• 36:00
  Speaker 2: What is it called?
• 36:03
  Speaker 2: We're not affiliated with them, but junk bands.
• 36:05
  Speaker 2: They last a long time, they don't fade and they can.
• 36:08
  Speaker 2: You can get them pretty thick and throw them over your ears and really keep your ears warm and then, when you have that neck gaiter on, you can pull it up, keep your mouth and your nose warm and you get that nice, warm, moisture air that you're breathing in and out and it just that can take the edge off breathing in.
• 36:27
  Speaker 2: Really cold air is when you pull that neck gaiter up and you're breathing through it, it actually it really does help.
• 36:33
  Speaker 2: It may not be something you would think of, but it's good.
• 36:37
  Speaker 1: Junk bands.
• 36:37
  Speaker 1: You've talked about those before.
• 36:40
  Speaker 1: You're a big fan of those.
• 36:40
  Speaker 1: All right, we're almost here.
• 36:45
  Speaker 2: We're almost here, all right, so here we go yeah, I am, I'm a big fan.
• 36:47
  Speaker 2: I'm sorry, go ahead.
• 36:48
  Speaker 1: This is we're gonna do two, so sorry yeah.
• 36:53
  Speaker 2: I should have been better.
• 36:53
  Speaker 2: We had any good dialys.
• 36:55
  Speaker 2: No, it's fine, it's fine.
• 36:56
  Speaker 2: As you're getting that teed up, I think I cut myself off because I had to sneeze and blow my nose.
• 37:02
  Speaker 2: But breathing in that cold air, a lot of people are like, oh you know, after they run out in the cold they kind of feel like they've got a little cough.
• 37:09
  Speaker 2: Oh, you got somebody else up there.
• 37:11
  Speaker 1: Okay here we go boom.
• 37:12
  Speaker 1: This is Alicia Giles and she's been getting after it with her family, which has been super cool to see her getting after it.
• 37:19
  Speaker 1: So, alicia, you're also a weekly spotlight winner.
• 37:23
  Speaker 1: We're gonna send you a shirt as well.
• 37:25
  Speaker 1: So we appreciate you getting after it, being motivated, inspiring what I love about Alicia like yesterday, it was like no-holes bar.
• 37:31
  Speaker 1: She's like this rock sucked, but I did it anyway and I got it in, and that's what it's all about.
• 37:38
  Speaker 1: It's about doing hard things and showing up with consistency, having the discipline to do it.
• 37:42
  Speaker 1: Anyway, you're better for it and we just appreciate your transparency and just motivation with having your family out there.
• 37:49
  Speaker 1: So we're gonna send you a shirt as well.
• 37:51
  Speaker 1: So we appreciate you.
• 37:52
  Speaker 1: So that's it.
• 37:54
  Speaker 1: Merry Christmas.
• 37:55
  Speaker 2: Merry Christmas Happy holidays, happy holidays, happy Christmas, yeah, yeah, hey, when you guys are out there doing these hard things, that just you feel like you're sucking the life out of you, just smile.
• 38:05
  Speaker 2: Just remember to smile, smile at somebody else, spread those smiles and kindness and see if you can just make a point, see if you can smile at somebody and see if they get them to smile back at you.
• 38:17
  Speaker 2: Like I consider that a win every day.
• 38:18
  Speaker 2: And sometimes I get somebody looking at me like stop looking at me and smiling, cause you look like you're crazy.
• 38:25
  Speaker 2: But I keep smiling anyway.
• 38:27
  Speaker 1: Creepy lady's smiling, I know.
• 38:29
  Speaker 2: I remember Awesome.
• 38:33
  Speaker 1: All right, everyone.
• 38:33
  Speaker 1: Well, hey, be good as far as next week.
• 38:36
  Speaker 1: We'll probably have a canned episode in the hopper, cause it will be Christmas day, but we'll probably have something up there, and that's it.
• 38:43
  Speaker 1: What can you expect going forward?
• 38:44
  Speaker 1: We're gonna keep doing this particular show.
• 38:46
  Speaker 1: I'm actually doing an.
• 38:47
  Speaker 1: I got a couple of interviews lined up with some inspiring people and I've got some race reports coming down the pike.
• 38:53
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• 38:57
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• 38:58
  Speaker 1: Hey, eddie's on there.
• 39:00
  Speaker 1: Hey, good morning Eddie.
• 39:01
  Speaker 2: And yeah, zanita.
• 39:03
  Speaker 1: Zanita, zanita.
• 39:05
  Speaker 1: All right, guys, all right, that's it.
• 39:08
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• 39:08
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• 39:11
  Speaker 1: Thank you, guys, so much.