It’s time to get a move on 🏃♀️ Nothing makes me feel better than putting on a cute pair of running shoes and hitting the trail. I’ve always been a runner. You may not know it, but I’m a pretty sporty lady 😏 I played basketball, track, cheer – but just going for a good run has always been my favorite way to destress, clear my head, and get my blood pumpin’! I’ve been really intentional to go for a run almost every day during quarantine and y’all have sent in some questions about my routine, so I wanted to put together a compilation for anyone interested!
What’s my running schedule?
First things first! I always go running with my friend Shauna. She’s my neighbor which makes it super easy! I cannot stress enough how amazing it’s been to have accountability for the morning when I don’t wanna get my booty outta bed!
We typically run for 4-5 miles a day, but take Sundays off and do a workout, like yoga 🙏 or a Hype Fitness routine. Once a week, usually on Saturdays, we like to do a challenge. A week or so ago we ran for 13 miles in a day. We broke it up into 5 miles in the morning, 3 miles around lunchtime, and 5 in the evening. It might sound intimidating, but remember, you have to go at your own pace! If you’re working towards one mile straight right now, WAY TO GO!! Building up endurance is so important and remember – every lap you take is one more than you would have sitting on the couch, no matter how fast or slow.
What running shoes do I wear?
It really does make a difference running in specifically running shoes versus just cute tennis shoes. I know it can be tempting to just throw on your chunky sneaker or your Converse or something, but trust me: if you can get a pair of running shoes, they will save your feet! Lots of cute sneakers LOOK athletic but aren’t really built that way, so make sure to buy a pair designed for running.
I love my Asics Gel Nimbus shoes – they’re super comfortable and lightweight, but they have good structure, too. I also love my Adidas Ultraboosts – they’re only 11 ounces, so super light, and have great traction. Any Brooks running shoesare great too!
What activewear do I wear?
Fabletics is my ride or die! I seriously love how many cute options they have, and they’re super affordable, too. If you become a new member, it’s only $24 for TWO pairs of leggings (or any other bottoms you’d want!). They’re seriously the only brand I wear running, I just know I can always rely on them.
What do I listen to while I run?
I have a Sassy Mama Running Playlist that gets my booty moving!!
How do you know how fast to run?
I try to get my heart rate up the optimal cardio heart rate for my age and fitness range! Everyone’s optimal cardio heart rate differs based on your age, environmental factors, medication use, and fitness range.
To find YOUR ideal cardio heart rate, subtract your age from 220. That’s your approximate MAXIMUM heart rate. You want to aim for 50-75% of that maximum heart rate for moderate excercise (aerobic, like running), and 70-85% for more intense exercise (anaerobic, like strength training). I’m no scientist, so make sure to read here for more info – this is where I learned more about it!
Any tips or tricks?
- Breathe in through your nose and out through your mouth – your nose actually has the ability to filter some of the air particles as they come into your body!
- I always tell myself, “my legs are carrying me.” You can slow down, but keep your legs moving. Don’t focus on your mental struggles. Pop on a great playlist and focus on the words if you’re really struggling!
- Try to run for time rather than distance. Try to run for 10 minutes straight, then to 20 minutes, and increase over time. Building endurance takes time so don’t be mad at your body for needing to adapt slowly, but always try to push yourself a little but outside of your comfort zone. If it’s starting to get easy, it’s time to increase your time!
- You can use an Apple Watch to track heart rate and distance! It’s a great way to track your progress and to reach your goals. If you don’t have an Apple Watch, iPhones track your distance on the Health app, and there are tons of pedometer apps you can download to track your steps.
I hope this helps you on your running journey! I feel like there’s still so much to learn. What are your top tips and tricks for running? What habits have made you stronger? 💪
XOXO Dani