ROAD TRIP PLAYLIST

Running

Giants” – Dermot Kennedy
Living on the Edge” – Aerosmith
Come Together” – Gary Clark Version
Greyhound” – Swedish House Mafia
Perfect” – Logic
August” – Taylor Swift
Till I Colapse” – Eminem
All the Way Up” – Fat Joe
Blinding Lights” – The Weekend
Sad Sad City” – Ghostland Observatory
Automobile” – KALEO
I’m Gonna Be” – The Proclaimers
Where is the Love” – Black Eyed Peas
Shotgun” – George Ezra
Magic in the Hamptons” – Social House
Sweet Home Alabama” – Lynyrd Skynyrd
What a Man Gotta Do” – Jonas Brothers
ME!” – Taylor Swift
Same Love” Macklemore & Ryan Lewis
Honey, I’m Good” – Andy Grammar
Vienna” – Billy Joel
Pompeii” – Bastille
Wild Wild Love” – Pitbull
Hard to Forget” – Sam Hunt

Runner’s Share: Pre-Run Fuel

Runner's Share

Need some suggestions for fueling up before you run?
Check out these awesome ideas from Instagram runners around the world:


PRE-RUN FUEL:

THE CARBS:

+ Oatmeal
+ Cream of rice
+ Cliff Bar
+ English Muffin
+ Toast
+ Cereal
+ Bagel
+ Nuun
+ Waffle
+ Honey
+ Saltine crackers

THE PROTEINS:

+ Peanut Butter
+ Egg Whites
+ Marigold Protein bar
+ Cliff Bar
+ Nuts
+ Hummus

THE FRUITZ:

+ Banana
+ Green Apple
+ Blueberries
+ Apple sauce
+ Raisins

THE OTHER STUFF:

+ Coffee
+ An oatmeal raisin cookie


WHAT ABOUT PRE-RACE MEALS?!

NIGHT BEFORE:

+ Pizza & donuts the night before
+ Heavy spicy stew with rich homemade broth and loaded with veggies
+ Chicken Parmesan
+ Nashville Hot Chicken Sandwich + a long island
+ Black bean and beet burger from No Meat Athlete
+ Cheeseburger
+ Steak & potatoes
+ Pizza and wine
+ Pasta or a turkey sandwich
+ PIZZA
+ Carbs & less protein (something easy to digest) and then water

DAY OF:

+ Home-made banana bread
+ A banana with a sprinkle of salt
+ Dried banana chips and Maurten gels during
+ Avocado bagel
+ Peanut butter and bread with half a banana
+ Nothing, oatmeal, or PB toast – depends on my race strategy or distance
+ Cliff bar, banana, 12 oz. salted water, and a 5 hr. energy
+ Bagel & cream cheese
+ Greek yogurt with granola or cereal
+ English muffin with laughing cow cheese
+ Bagel & honey
+ Sausage, egg, and cheese breakfast sandwich
+ Sourdough bread slices
+ Black coffee
+ MUST INCLUDE PEANUT BUTTER
+ Oatmeal (preferably chocolate chip)



THANK YOU TO ALL THE AMAZING RUNNERS WHO CONTRIBUTED THEIR IDEAS TO THIS POST:

@minimalinfluence – @sergio_guerra_r – @randyrunzmaine – @cris.tianlg – @kaf_runn – @runningbaldman – @jimmystixruns – @queen_authentic – @lea.zun – @scrubs_n_spandex – @andrewtram – @dontcallita_runback – @elaina_runs – @nomivv – @tbogda0471 – @dp_on_the_go – @ellakbuss – @lindseyandrew – @oli_beringer – @millzgotmiles – @zhanelturarbek – @t_perk13 – @ruben_sgomes – @j5thekosmostones – @dwaynejordan23 – @nartron3k – @siamese.runner – @fafi_stags – @trekettup – @caragiovannaa – @willa_jace01- @run_like_a_mother2 – @lenaclaudia – @dan_runs_downtown – @jordynefriedenfels – @thatsastep1 – @madisonbrookeharmer – @stevekorchinos – @elite.et – @1beer.1mile – @emily_kenyon4 – @mikefire53 – @stavlevyhalabe – @run_emc – @kelli.threet – @casi.lummer – @sprintergonedistance – @amystrahan – @sk1nnylegs – @lizzieroyer – @ambegezda – @_tony_trains – @runthefifty_ – @frumpycob – @hannalyn13 – @will.run.for.smiles – @innerathletemi – @xtyleryoungx – @wilson.50.by.50

Once you’ve explored, make sure to share your own suggestions below!

TO FUEL OR NOT TO FUEL

Fuel

Do you eat before you run?

Okay. I mean. Most say that you should fuel up before a run – ESPECIALLY before a race – but why? We all know that it helps to sustain your energy, keeps you going, helps to ensure sure you don’t crash mid-run… but I’m a morning runner – and I don’t always LIKE – or have TIME – to fuel up before I head out.

But what’s actually best?


Here are a few things to consider when figuring out what is best for YOU:

TIME:

How long do you need to digest your fuel?

And, according to Mayo Clinic – digestion time varies between individuals and between men and women. What does this mean for you? It means that IT DEPENDS. You may need to experiment and explore with different foods, times, and combinations before you find what’s best for you personally. What else does this mean? It means that when someone is telling you exactly what you should do – BE CAUTIOUS. Nobody knows what’s best for you except for…well… you.

Whatcha been eating all week?

Fueling up isn’t only about the pre-run snack or meal – it can also include everything you’ve been eating for days prior – and EVERYONE’S NEEDS ARE DIFFERENT. For me personally, if I eat too big of a meal the night before my race – I’M GOING DOWN. Seriously. I’ve had to move my “pre-run” meal to the entire week before the race. If I eat too late – say, carb-loading the night before the race – personally, my body definitely does not have time to process what I’ve eaten. When this happens, I get sick, have more cramps, and sometimes have a “heavy” feeling that keeps me from running as fast as I can. Finding what works best for you takes time though, and lots of trial-and-error. It’s taken me 6 years to figure out what’s best for me personally, and I’m still learning (and my body is always changing). So make sure you consider the fact that your body is using fuel that it has stored over time – not just from the morning of the run or race.


TYPE:

What type of run are you doing?

Long runs?

Lizzie Kasparek, R.D., sports dietitian for the Sanford Sports Science Institute – suggests “eating two to four hours before a long run.” Long runs require much more energy – which means you may not have adequate fuel in your system to keep you going without a little pre-run snack or meal. However – with this fuel – comes a digestion time. It’s important to consider how much you’ve eaten and how much time you’ll need to digest it before you head out for that longer run!

What about shorter runs?

According to Vishal Patel, chief sports nutritionist at Nuun, if you’re going out for a short run (say 3-4 miles) – you can likely “skip the pre-run meal or snack.” Why is this? Because your body may actually have enough energy stored up in the form of carbs and nutrients to get you through the run. HOWEVER – AGAIN – it is all about your personal preference and needs. If you find that fueling up before a short run best enhances your performance – GO FOR IT. Everyone has different nutritional needs, and you know those needs best.


FOOD:

What are you fueling up with & how much?

It’s also important to fuel up on the RIGHT KIND of foods if you’re going to be eating that pre-run snack or meal. And not just the right kind – but the RIGHT AMOUNT as well. We all know what high-fiber foods do… so maybe lay off the broccoli & beans before you go for your run. But fueling up on some carbs & protein – Kasparek suggests – can be quickly turned into energy to use on those runs. A little oatmeal, some toast and peanut butter, a power bar – just a few options to keep that energy high. But make sure you’re consuming an amount that optimizes your performance. Personally, I eat a power-bar a few hours before a race. It’s light enough that it doesn’t feel like a huge meal – but it gives me enough energy to get me through.


BOTTOM LINE:

It’s all about finding what’s best for you. And it will take a little bit of exploration and experimentation. Everyone has different needs, bodies, and schedules – and therefor, we all have different pre-run preparation. Finding what works best for you is an ever-evolving process, and that’s okay! Just keep exploring and enjoying the process! Share your pre-run fuel plan below!




SOURCES:

Heather Mayer Irvine Freelance Writer Heather is the former food and nutrition editor for Runner’s World and the author of The Runner’s World Vegetarian Cookbook. “Unsure What to Eat Before a Run? These Ideas Fuel Every Distance and Sit Well.” Runner’s World, 3 Apr. 2020, www.runnersworld.com/nutrition-weight-loss/a20853304/what-do-i-eat-before-my-race/.

Laurel Leicht Updated August 14, and Laurel Leicht. “What to Eat Before, During, and After Running.” Health.com, www.health.com/fitness/what-to-eat-before-running.

Luff, Christine. “Why Should You Eat Before a Run?” Verywell Fit, 2 Apr. 2020, http://www.verywellfit.com/should-i-eat-before-a-run-2911547.

RUNNER’S SHARE: NEVER HAVE I EVER…

Runner's Share

Ever wondered whether other runners do the same weird shit as you?

Yeah, so have I. So I took it to Instagram to find out how many other runners have actually done some of the weirdest “runner things” during their journey. And the results are in…


NEVER HAVE I EVER:

LOST A TOENAIL?

Of 363 runners…

149 HAVE | 214 HAVE NOT


PEED IN THE WOODS OR IN A BUSH?

Of 372 runners…

251 HAVE | 121 HAVE NOT


GOTTEN LOST DURING A RUN?

Of 372 runners…

259 HAVE | 113 HAVE NOT


RAN IN 100 DEGREES OR HOTTER?

Of 369 runners…

241 HAVE | 128 HAVE NOT


SHOT A SNOT ROCKET WHILE RUNNING?

Of 358 runners…

223 HAVE | 135 HAVE NOT


BEEN A LITTLE TOO LATE TO THE BATHROOM?

Of 351 runners…

170 HAVE | 181 HAVE NOT


TAKEN BLOODY SOCKS OFF AFTER A RUN?

Of 372 runners…

208 HAVE | 164 HAVE NOT


THROWN UP ON A RUN?

Of 374 runners…

146 HAVE | 228 HAVE NOT


LIED ABOUT A PACE OR FINISH TIME?

Of 359 runners…

134 HAVE | 225 HAVE NOT


WANT TO PLAY ON YOUR OWN?

PICK A FUN NEVER HAVE I EVER QUESTION FROM BELOW AND SHARE IT ON YOUR INSTAGRAM STORY!
FEEL FREE TO TAG ME SO I CAN VOTE: @RACEACROSSTHESTATES!

NEVER HAVE I EVER: SLEPT IN MY RUNNING CLOTHES?

NEVER HAVE I EVER: LIED TO GET OUT OF PLANS JUST TO RUN?

NEVER HAVE I EVER: SHIT IN THE WOODS?
INSPIRED BY @kaf_runn and @blankgetsmoving

NEVER HAVE I EVER: RAN BEFORE 5 A.M?

NEVER HAVE I EVER: GOTTEN BLOODY NIPPLES?
INSPIRED BY @the.andy.allen and @stevekorchinos

NEVER HAVE I EVER: STOPPED AND WALKED BACK?

NEVER HAVE I EVER: BEEN ATTACKED BY A GOOSE?
INSPIRED BY @tbogda0471

NEVER HAVE I EVER: TRIPPED AND WIPED OUT WHILE RUNNING?
INSPIRED BY @kristinsaly

NEVER HAVE I EVER: RAN THROUGH SOMEONE’S YARD OR DRIVEWAY FOR THEIR GRASS SPRINKLERS?
INSPIRED BY @i_livesore

NEVER HAVE I EVER: LEFT A SWEAT STAIN SOMEWHERE AFTER RUNNING?

NEVER HAVE I EVER: ACCIDENTALLY SPIT ON SOMEONE WHILE RUNNING?
INSPIRED BY @getyourfittogetherr

NEVER HAVE I EVER: HAD TO CALL SOMEONE FOR A MID-RUN BATHROOM EMERGENCY?
INSPIRED BY @kelseyrunsandruns

NEVER HAVE I EVER: PUT DRYER SHEETS IN MY STINKY SHOES?

NEVER HAVE I EVER: TRAVELED OUT OF STATE FOR A RACE?

NEVER HAVE I EVER: HAD TO WRING OUT MY SWEATY RUNNING CLOTHES?
INSPIRED BY @dp_on_the_go

NEVER HAVE I EVER: RAN SO HARD YOU PEED YOUR PANTS?
INSPIRED BY @run_like_a_mother2

NEVER HAVE I EVER: SEEN A TERRIFYING ANIMAL WHILE RUNNING?

SHARE YOUR RESULTS BELOW!

RUNNER’S SHARE: What Do YOU Do When You DON’T F&$% Feel Like Running?

Runner's Share

We all have days when we just don’t feel like running – it’s inevitable. Motivation isn’t constant – it ebbs and flows. So what should YOU do when you don’t feel like running?! I took it to Instagram and gathered some awesome tips to help you answer that question next time!


DON’T RUN & LET MY BODY REST:

Let my body rest and try to get the run in later”
@ali_bertolami

“Don’t run”
@astrid_janssen_q

“Just rest or walk
@nottoosweetcaroline

“Lay in bed”
@fivekrunner90

“Drink!”
@keller9385

I just don’t, or I do a nature walk!”
@hey.itsjayne

“Sometimes I run anyways, others, like today, I listen to my body and rest.
@runningbaldman


DO SOMETHING DIFFERENT:

“Core or lower body strength training”
@therunningryan

“Hike/swim/bike/nap/second nap.”
@insane_zane01

“Go for a good walk with the dogs.”
@stephen.foster44444444

“Walk instead…”
@firemankevin629

“Choose a different type of exercise like swimming or rowing.”
@shann0nwils0n

“Long walk or hike with my dog.”
@zarbicath

“Go to the gym and do a different type of workout.”
@hannalyn13

“Swimming or cycling are great alternatives! TRIFLIFE!”
@dominic_eigo


STILL GO RUN (OR AT LEAST TRY):

“I’ll still go, if not I’ll just reset for the next day.”
@cjtherunner

“Run more.”
@tbogda0471

“Start running! The feeling always fades with the miles!”
@i_livesore

“Give it a go for 10 mins and if after that I still don’t want to, I go home!”
@honestlyamylynn

“I just go and let myself walk whenever I feel like it. But at least start out running.”
@ladrury

“Go anyway!!!”
@boymom_ontherun

“Run.”
@dan_runs_downtown

“I put on my running clothes anyway. Usually that’s enough to change my mind”
@running_my_best

“Tell myself I’ll walk, it always turns into a run once out.”
@rularuns

“I run”
@j_fit_smit

“RUN”
@momrunsthis

“Run anyways!”
@b_mindfit

“I push myself to go anyways, and I usually end up enjoying it and being glad I went. The moments when I lack motivation and need to go, I just fall back on discipline.”
@Rachaelroxy2117

“I walk for a half mile or so and then I’m usually in the mood to run by then.”
@oli_beringer

“Go for 5 minutes. If after 5 minutes you still feel like not running then stop! I never stop.”
@runleaderz

“I usually just run at a different time in the day. Morning run turns into a night run.”
@uuh_idk

“Run.”
@elizabethrose__

“Run”
@al_ex26.2


FIND SOME EXTRA INSPIRATION & MOTIVATION:

“I usually start watching really hard core athletes train on Youtube! It really inspires me!”
@homeschoolingfitmom

“Remember who I used to be”
@adamwebb.77

“Do breathing exercises for the run”
@haille_holmezzz

“Add some new songs to my playlist and run anyways!”
@haleyrunsamarathon

“I tell myself I can turn around at anytime”
@run__emc

“Take a walk to motivate myself”
@taylorrunsny

“Tell myself, “I’m just going to do 5 mins!” helps me determine if I’m making excuses or do need rest. If after 5 mins I’m still not in it then I’ll rest… 90% of the time I don’t want to stop then!”
@homeschoolingfitmom

“Tell myself to just to X number of miles then see how I feel. Then I focus on 1 mile at a time.”
@jimmystixruns

“I take a shower to warm my body up! It sounds kinda weird but it works.”
@amypritchard12

“Take it one step at a time with no expectations.”
@the_flexing_flexitarian

“Listen to happy music.”
@cris.tianlg

“I find an inspiring endurance book like “Into Thin Air” if they can climb Everest, then I can run!”
@solideogloria_runner

“Go slow. Pretend you’re going for a walk. After a mile, I’m ready to run!”
@nagromathon

“Make a really good playlist. Or run fast so it’s over quicker!”
@getyourfittogether

“I try and switch up the route, change my music, do something different to switch it up even just a little!”
@dan_runs_downtown


Have your own that I should add to the list?! Share it below and leave your Name or Instagram handle to have your idea added!