PEREGRUNE: 5 minute Warmup: Recent Episodes
George Parker
5-Minute Warmup is hosted by PEREGRUNE founder, George Parker. Join us as we explore daily topics in running in a user-friendly format.
One simple phrase has changed my entire approach to running.
I was at a marathon expo over 10 years ago talking to a pacer. When we finished, I said "Good Luck," and turned to leave. The pacer grabbed me, looked me in the eyes, and said "It's Not Luck. It's Training."
This phrase is a mentality that acknowledges the role of luck in outcomes, but does not permit luck to be the dominant variable.
The NYC Marathon is a World Major Marathon and an iconic race. If you are running, you are in for an unforgettable experience. In this episode, I discuss five things I wish I knew about the race before running.
Your body releases cortisol in response to stress, which prepares you to fight or flee. This is a useful response in our early years when the stressors were things trying to hurt, kill, or eat us.
But modern-day stressors are different — deadlines, colleagues, managers. We aren’t running or fighting these stressors, so the cortisol stays in our body keeping us in a constant state of alert. That heightened state is a big strain on the body.
Running burns off cortisol the way the body naturally intended.
Have you ever been racing or doing a hardworkout when things start going poorly? Do you start saying mean things to yourself? “You’re not good enough.” “You’re a bad runner.” “Just quit.”
This negative self talk is real and debilitating. When you listen, it’s horrible the mean things you can say to yourself. I have struggled myself with it over the years.
But you don’t have to accept it! There are techniques you can begin to quiet that negative voice.
Why do we run? It doesn’t always have to be about winning or setting personal bests. It doesn’t even have to be about being healthy.
Instead, I explore how running can be a common thread for your life.
Unless you are a professional runner, you're going to need to be flexible with your training plan. Ideally, you will have two easy running days between "workouts" such as tempos, fartleks, speed, and more challenging long runs. But that's not always possible. Sometimes you have to juggle your schedule around. In these instances, you cannot always schedule two easy days between hard workouts. What to do? The answer is NOT workout, easy day, workout. There are TWO BETTER OPTIONS that I discuss here based on my years of being coached and trial and error.
Armed with Strava and a Treadmill, you can prepare for the terrain of an upcoming race. Here’s how
Plantar Fasciitis is a horrible condition for runners to develop. It often starts mild and then progresses. In the early stages, I’ve discovered the Strassburg Sock that helps to ease the pain and begin the recovery process.
There's a magic 30-minute window after a run where your body is highly receptive to absorbing nutrients in the food you eat. This is the time to eat your protein to give your body the amino acids it needs to rebuild muscle. If you choose a Plant-Based Protein Powder, make sure you choose the right one --- one that is a complete protein with all 9 essential amino acids.
What can you do when your training plan prescribes a Track/Speed workout, but the local tracks are closed, non-existent, or school is in session. You have options, and one of the best is your Local Mall parking lot.
Scott Fauble gave an eye-opening interview before the 2021 Boston Marathon. He spoke of his struggles with negative thoughts and how a sports psychologist has helped him reframe racing and focus on dividing the race into three distinct phases with “mental cues.”
Nutrition is critical during a race, and energy gels are one of the best nutrition sources. The challenge is how to best carry the gels! There are several good ways, but one VERY BAD way to carry your energy gels. I explore a few of these methods in this 5-minute warmup.
Sometimes when you’re tired from running it’s not because your muscles are over trained. Often it’s because you are low in Iron, which plays a key role in red blood cell creation and oxygen transfer.
Are you including fartleks in your marathon training? If not, you might find they help you dial-in your marathon pace and feel at ease.
Retail is a tough business as more sales move online. Running stores are not immune as it is becoming easier and easier to purchase running shoes and apparel online.
The secret of retail is location, which really means TRAFFIC. So much of a running store's costs are fixed --- namely, rent. Therefore, the more traffic you can drive to the space the better. A local running store to me recently divided its space into a running store and a new bike shop. The strategy is sound to help bring in new customers to the same space.
However, I have a few other ideas that could help the next generation of running stores be the most profitable on their block.
How you breathe is critical in running. Do you have a breathing pattern? If not, let me suggest a 2x2 pattern for most of your efforts.
GPS watches are a valuable training tool. However, when it comes to racing, be careful! There are few nuances you should be aware of.
The COVID pandemic has reshuffled the marathon calendar creating a rare opportunity. The six marathon majors are taking place in a seven-week period: Berlin, London, Chicago, Boston, Tokyo (virtual), and NYC. One of the best marathoners is going to run them all in under 3 hours each. Retired American marathon champion Shalane Flanagan is attempting the historic feat. She’s got one in the bag and five to go.
It’s National Coffee Day, which might as well be National Running Day for many of us runners. That’s because coffee and caffeine has health and performance benefits for running. Seriously!
Dieting and running is a tricky and controversial topic. There's a fine balance between racing weight and unhealthy weight. My running coach recently gave me advice that I believe simplifies the conversation.
Easy running is the staple of any training plan. There’s a reason for it that is more than staying rested for hard workout days.
The Chicago Marathon is deceptively hard. It may be flat, but that doesn’t mean it is easy. With race day approaching, here are a few things to factor into your race plan
Stinky running clothes - Don’t throw them away! The solution to fresher clothes is easier and cheaper than you might think
How often do you rotate your shoes during a training week? What if doing so would help your running and stay off injury?
As runners, we can lose that competitive edge since we can only “race” a few times a year. This can make us unfamiliar with the sensations of competition come race day. But there are things we can about this…
Much appreciation for the running paths in and around cities. Do you know who builds them? There are ways you can help with the Three “T”s
Running & Rain - It can drain your motivation, but it doesn’t have to. Here’s 5 minutes to consider during your warmup
Running the Boston Marathon? Here’s a strategy that helped me get to the finish line 3x. It’s more than Heartbreak Hill…