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Give Yoga A Shot

Hello Healthy, Happier Bear readers!

I’m Danielle, one of Ashley’s fellow Greatist Ambassadors and I blog over at Live, Run, Grow!  In sticking with the Marathons and Moderation theme I thought I’d talk a little bit today about my recent marathon training and how scaling back a bit on the actual running and incorporating yoga into my training really helped me!

I ran my first marathon a little over a year ago.  Being a relatively new runner at the time (I began running in May of 2011 and the marathon was January 2012) I didn’t know much about running, training or incorporating cross training into my program.  I basically downloaded the recommended training plan, put on some sneakers and ran.

My training went great…up to 16 miles.  That’s when everything would start to fall apart.  As soon as I got over 16 miles it felt like someone was stabbing me in the butt (which I later learned was because of a muscle called the piriformis) and the arches of my feet killed!  Every step I took felt like I was stepping on broken glass.  I even called my husband towards the end of my 20 mile run crying telling him I didn’t think I could do this and I didn’t even want to go to the race, I was in too much pain and I’d rather not go than not finish.

Well, I DID go, and I DID finish.  My feet hurt and I was sore for days, but I knew the second I crossed the finish line that it wasn’t my last marathon.

Marathon Finish

Fast forward to the fall of 2012, I was beginning to up my training for my second marathon, but this time I was going for the Walt Disney World Goofy Race and a Half Challenge – that is the half marathon on Saturday and the full marathon on Sunday (and just for good measure I threw in the 5k on Friday!).  I was worried about the long runs after what I had experienced last year and especially worried about having to train with back-to-back long runs to be ready to run a half and full back to back.  On top of that I was starting Yoga Teacher Training and the program ran October through December…exactly the timeframe that I’d be doing my marathon training!

I was really concerned about the effect that 3-4 vinyassa yoga classes a week would have on my running…would my legs be too tired? Would they be sore after a hard class?  Would I have the time to fit in the yoga AND my runs??

The beginning of my training was similar to the previous year, but I was still dreading getting up to those 18 and 20 mile runs.  I really mentally prepared myself for them…I knew what was coming and I was ready this time, pain or not I was determined to tackle those runs without any tears this year!

Well, my 18 miler came (following a 9 miler the day before) and around mile 16 I turned my game face on and waited for the pain to come…but it didn’t!  I was amazed, but didn’t want to get too excited, it was probably just a fluke.  A few weeks later I did 10 miles on a Saturday and then headed out for 20 the next day…NO PAIN!  I got to my house at 20 miles, paused for a minute…and then kept going!

As I ran those extra few miles I began to think about my training this time around and realized that I really hadn’t been experiencing the same aches, pains and soreness I had the last time around.  My foam roller wasn’t getting used quite as much (although it still did get a lot of love!), I didn’t carry around a golf ball to roll the arches of my feet on, and my body didn’t need as many rest days after my long runs.  The difference?  All the yoga I had been doing!

I finished the Goofy Race and a Half Challenge a few weeks ago feeling great and not experiencing any soreness at all!

Goofy Medal Pic Danielle

I even stopped and did some pushups with the green army guys at mile 21!

Marathon Pushups

Because of my experience, I am a true believer of the benefits of yoga for runners and love to be able to share them with others now that I am a certified yoga instructor (I even feature yoga poses for runners on my blog!).

When I began running and started doing some research on training I was surprised to learn that stretching was such a controversial topic!  Many believe that stretching before a run can lead to an injury…and I’m sure for a lot of people this is true.  If you don’t stretch often and your muscles are cold and tight it’s easy to push too far and hurt yourself.  But, if done correctly, incorporating yoga into your regular routine can actually stretch and strengthen the major running muscle groups and help to prevent injury!

Triangle Forward Bend

This past weekend I even took a workshop with Sage Rountree who is an internationally recognized authority on yoga for athletes.  She’s written several great books on the topic and regularly contributes to Yoga Journal and Runner’s World (keep an eye out for a great pre-run routine from her in February’s Runner’s World!).

One of the interesting things I learned from Sage is that a lot of athlete’s have a type A personalities (of course they do, that’s why they’re so competitive!) and it’s hard for them to take a step back from their usual full speed ahead training and do something like yoga, but in the long run (no pun intended!) it’s often that step back that gives your body the time to recover so that you can continue to move forward!

So, that’s my Marathons + Moderation tip for you – give yoga a shot!  You just may be surprised at the results!

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26.2 Miles Is Far

Hi! I’m Steph from 321delish! I’ve been following Ashley for some time now, and I finally met her in person at Meghann’s wedding this January. Ashley reached out to me to tell my story for marathons + moderation, and I happily said yes!

I was a college swimmer at a small division III school in Illinois. Working out 20+ hours per week was just normal for me. When I graduated, I did Teach for America in Washington, DC and had little time to get in any kind of workout, which was really frustrating to me. When I was able to find a little bit of “me” time, I just had to do something that got my heart pumping. The thought of going through all the rigamarole to get in the pool for a workout was not appealing, and swimming solo is BORING. So, I strapped on a pair of sneakers and went for a run around DC. I realized that running was actually fun! I loved running around and exploring my new city.

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When things settled down in the spring of my first year of teaching, I joined a kickball team. One night after a few too many rounds of flip cup after our game, a few of my teammates started talking about the Marine Corps marathon. A few minutes later we had all decided to register!

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I had never run a marathon before. I was clueless about what I needed to do to prepare. I just figured that I needed to run. A Lot. I didn’t print out a plan, I didn’t join a running group, I just kind of ran around for a few miles and then kept adding on some mileage every week. Several weeks before the marathon, my kickball buddy said that we should do a long run, so we planned an 18 miler. I’m pretty sure I only ran 15 of it, and even that was a struggle! That was the most mileage I did prior to the marathon. Friends, I do NOT recommend this way of training.

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Marathon day came and I was nervous and excited. I was hoping to run a 4:30, and I thought that was pretty reasonable for me. (Based on what, I’m not exactly sure…) My one kickball friend was super speedy, and I don’t even think I saw him before we started. My other kickball friend had gotten injured, so she was in a different corral than me. So, I was all by myself, but thankfully my parents had come down to cheer me on.

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I felt pretty good for the first half. I remember checking my half split and I was right on target to meet my goal. I saw my parents a few times and had a big smile on my face- I was running a marathon!

Mile 20 took us over the bridge and into VA and here’s where I hit the wall. I remember running through Crystal City thinking, “I could probably walk faster than I’m running…” But I’m stubborn and was too proud to let myself walk.

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6.2 miles later I saw the finish line and I was oh so thankful. That last 10K was miserable, but I had made it to the finish line! I didn’t reach my goal time (I think I came in somewhere around a 4:45) but I was so proud of myself for finishing 26.2 miles of running! Unfortunately, I was too tired to smile for a finish line pic J

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I’m glad I have my “first marathon” experience, but I would not recommend my strategy to anyone. However, I still like running, so I didn’t traumatize myself too badly J I definitely learned a few things about running from that experience, so here’s a few tips for a newbie from a swimmer turned runner turned triathlete:

1) 26.2 miles is a LONG way. I had ZERO concept of just how far a marathon really is. I knew it was a long way, but I figured my recreational running would sufficiently prepare me for the race. Boy, was I wrong! Running a few miles a day, 4 times a week will NOT prepare you for a marathon.

2) Research marathon training plans. Again, I was clueless about what it took to prepare for running a marathon, let alone any distance of running race. I’m a swimmer, not a runner. Ask me what it would take to prepare to swim the 200 IM and I could get you there. Running? Definitely not. Do a little internet search to get some idea of what kinds of mileage is ample prep for a marathon.

3) I am stronger than I think. The marathon is tough on your body and tough on your mind. The summer I was preparing for the race, someone said to me, “You won’t finish the marathon.” When things got tough, I remembered that conversation and didn’t let myself give up. I would not let him be right. And it worked J

Good luck out there first time marathoners! You can do it! Trust me though, the next time around was a far better experience!

How about you? Have you ever trained this way or do you have a strict regimen?

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My Mantra: Believe

Over the past year or so, the Marathons+Moderation guest posts have ranged from stories of first marathons, getting faster, still finding time to drink and party while training, to stories of overcoming defeat. Maybe it’s because Leticia and I shared this year’s training season together or because I followed her journey this summer but this story reminds me why I love this series. Some people think it’s time to let the series die while others comment each week, loving the new stories. While I don’t know that stories will necessarily come each week it’s fresh perspectives such as Leticia’s that remind me why I love training for 26.2 miles every summer. The feeling of accomplishment at the end is like nothing else and all it requires is belief in yourself and dedication to the hard, sweat filled runs.
Believe:
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Three years ago if you would have told me that today I’d be writing a post talking about what I experienced in marathon training I would have told you, you were absolutely nuts. Almost three years ago to the date I ran my first mile on the treadmill. I think it was about a 13 minute mile but I did it! I remember the feeling of absolute excitement that I could actually do this! I had done it, I had run one mile without stopping. You see in October of 2009 I decided I was tired of being overweight, unhappy, and unmotivated. I got a hold of my life, lost 100lbs, and had a lot of fun in the process! You can read my story here.
After running a half marathon in the Fall of 2011, I went out and watched the NYC Marathon that November. I vividly remember how amazing it was to see thousands of runners on 1st Avenue. I was more encouraged that day than ever before. I knew that a year later I wanted to be in that marathon. I wanted to run those streets. I wanted to feel that level of excitement and run 26.2 miles. I started training for the 2012 NYC Marathon at the end of July, following a summer of painful injuries. I knew that I had come a very long way. Therefore my mantra for my marathon would simply be one word: believe. I took that saying and literally ran with it. I knew that if I didn’t believe I could do this I wouldn’t actually cross the finish line.
In the aftermath of Sandy, you know that the NYC Marathon was canceled. It was a huge disappointment after 16 weeks of training, but even in the chaos of what that news brought I knew that I would still run a marathon. Enter, the Richmond Marathon. Luckily, I had 10 other girls who gladly accepted the challenge to tackle Richmond and not waste the training we had done for the previous four months.
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I am a huge believer in that things don’t happen by coincidence. I know without a doubt that Richmond was supposed to be my first marathon. It was a fantastic race that I got to share with dear friends of mine that I’ve made through the amazing running community in NYC. I crossed the finish line in 4 hours 39 minutes and 15 seconds. I worked for every second of that marathon and I am proud to say that I am forever a finisher.
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If I could give you three things I learned to believe in through this process they are these:
1. Believe in yourself- Believe that you can do this. Believe that you are stronger than you think. Believe that your body is an amazing gift to have and it can be pushed to extreme limits. It’s going to get hard. It’s going to get tiring, but don’t stop believing!
2. Trust your training- I followed my training to a tee. I didn’t make excuses. I didn’t slack off. I put in the work. I believed that a good training cycle would lead me to my goal time and finish without an injury and it did!
3. Have others believe in you- Surround yourself with people who lift you up when the going gets tough (it will). I had a coach, roommates, and friends who believed in me every single day. I had friends who flooded my inbox with support, advice, tips, and love. This aspect is so important!
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Thanks for taking the time to read a little bit about my marathon experience! I still baffles me that I accomplished this after running one mile three years ago. I have come a very long way to say the least. Marathon day was one of the best days of my entire life. For a full recap of Richmond see here.
“It’s a marathon. If it were easy, everyone would do it.”
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