Category: Podcast

Last episode I gave four reasons for runners to lift. But now what? It’s time to dig into strength training!

Four our warm-up, we’ve got nothing for admin corner. It’s been quiet around here since I’ve figured out how technology works, and to double-check sound at every step!

Onto our long run! As stated in the intro, we are digging into strength training today. I’m not a doctor. I’, not an expert… at anything. I’m just a runner who likes to read, research, and share what I’ve found. Please check with your doctor or do your own due diligence before starting a weight training program. 

Let’s start with some myths. First, you aren’t gonna get super bulky from weight training, unless that’s your goal. It requires a lot of heavy lifting, and diet plays a huge role in it. It can take years, especially for women, to get super bulky. If you plan to do a lot of steroids you may get that faster but I don’t recommend that route for MANY reasons.

You don’t need an arm day, leg day, whatever day. In fact, working multiple muscles two to three times a week is a better way to go. And no, you can’t tone or spot reduce. I know, I know. It sucks we can’t target those bat wings or that stubborn tummy fat. Trust me, if we could, I would be spot reducing the shit outta my stomach! 

There are many, many more myths but those are the ones I hear and see most often. What myths do you hear or read over and over?

So, you want to get started lifting. But do you need to join a gym to start tossing the iron around? Nope!  You can get in a great strength workout just using your own body weight! If you don’t have access to a gym or live in an apartment, body weight can be a great way to get in a workout and get stronger. 

If you want to add a little more to your body weight activities, you can add resistant bands to do some more lifts, such as curls, lat pull downs, and many more. You can also get a pull-up bar for your doorframe but be careful with those! After a while, they can pull away from the doorframe and cause you to fall. That’s what happened to me at least!

I had my pull-up bar for several years and one day I was doing some pull-ups and I could feel the bar pulling out of the metal frame holder. And down I went! Flat on my ass. Of course, I put my arms back to catch myself and most of my weight went into my right arm. Eventually, my shoulder froze up and I had to do physical therapy for a couple of months. 

I have not gotten a replacement and it’s been like two years.

You ready to start adding some weight to your collection? You can get a couple of dumbbells, a kettlebell and a medicine ball to add more resistance and moves. I started with an eight and 10-pound dumbbell, 15-pound kettlebell, and six-pound medicine ball. It was more than enough to get me started. The key is to get something not too light and not too heavy to do a variety of lifts with. Only you will know what weights that will be.

If you have access to a gym, you’ll have pretty much everything you need. And then some. Every gym I’ve belonged to has had a slew of dumbbells, bars, and plates, plus machines. I’ve used a little bit of everything at gyms and it all has its place. Personally, I prefer dumbbells, bars, and plates to machines. But you do you boo.

So now you’ve decided what you want to do, bodyweights, free weights – like dumbbells and bars/plates, or machines. But how will you know what to do?

There are soooooo many options out there these days! You can hire a trainer or coach. They can be at a gym or virtual! Be sure to check their credentials or get recommendations from friends for a reputable one. A trainer or coach should be able to listen to what you want and or need and create a program tailored for you! If you can afford it, it’s a great way to go. 

If you don’t want to go the trainer route, you can find about a million apps, books, or other programs. There are really endless options out there. Endless! You need to look around, try a few out, and get what you enjoy. There are many free apps or apps that have a free and paid versions. Some have a trial period. Why not try them all?

If you are looking for something specific and you like the idea of bodyweight training you can get you are your own gym app. Nike and Adidas Training apps both have bodyweight workouts as well. For heavier lifting, there are apps like Stronglifts that focus on the big five lifts (squats, deadlifts, bench press, shoulder press, and pull-ups). 

Oh, and there are also things like Les Mills or Peloton. They have a variety of exercises from cardio to strength. 

Many trainers also have programs you can purchase and are usually a PDF download with all the info you need. Personally, I have bought Jessie Fitness programs and enjoy them but they can be a bit challenging and intense. And some are not compatible with running as much as I do.

It all really depends on what you want and need in a program. You need to know how long you want your workouts to be if you can modify them to meet your needs, and how many days you want to lift.

Some people lift five to six days a week, some two to three. But as a runner, how often do you really need to lift each week? From every source I’ve read, two to three weeks is all a runner needs. So a six-day program may be a bit much unless you are going to take two weeks to do one week. I have done everything from two to three days to six days and everything in between. For me, the sweet spot seems to be three days. Two days doesn’t seem to really give me a chance to be consistent and see changes and more than three becomes harder to fit in with all the running. 

I have also done a program that is six days a week and for each week I did a week and a half to two weeks. I still saw results. The program took longer to finish than the standard 12 weeks but it still got results!

Ok, but should you run and lift on the same day or no? Should you run then lift or lift then run?

I usually run in the morning before work and lift after dinner. I do not lift the night before a hard workout, like a track session, or a long run. And if I have to lift before those workouts, I will do an upper body-focused session to keep the legs fresh.

And sometimes, if I’m working from home, I’ll do a strength session at lunch. Since I have an hour it is just enough time to fit in a workout! Gotta get it in when you can, right? 

If you can, two separate sessions are best. Run in the morning, lift later in the day. I know that isn’t always possible. 

So what if you only have a certain amount of time in the morning and need to do both your run and strength training? Which should you do first? I would start with whatever your priority is. If you are training for a race, run then lift. If you want to focus on your strength, do that first. 

What I do is when my coach sends me my running for the week, I put those on my calendar first. Then I look at my planner and determine which two or three days are best for strength training. Running is almost always my priority so that is why it gets top billing. If you are following a training plan for a race, put those runs on your calendar then determine your strength sessions. Easy, peasy.

Lastly, should you train differently in the off-season?

As runners, we usually have race cycles. We train for our A race, run our ass off (or maybe that should be we run our legs off), recover, rinse and repeat. And sometimes we take a little more time off after the recovery period. Or where we live determines which seasons we really want to run outside in. For me, that’s summer when it only gets to 90 degrees overnight. For others, that might be winter when it’s too cold or icy to safely run outside.

Strength training may be perfect for those seasons you don’t want to be outside running! Or maybe when you need a little break from running. Because we’ve all been there. 

This year I’ve decided to take a step back from running and focus on weight/fat loss which means more strength training. I’m still running but I’m not doing any double-digit long runs. I’m also planning to try to PR in the 5k in winter so my focus is different this summer than last when I was training for a marathon.

What you decide to do will be dependent on your future goals. If you want to keep your long-distance mileage up, maybe prioritizing strength training isn’t right for you. If you want to focus on fat or weight loss like me, maybe knock your mileage down a bit and increase strength training. If you can, work with a coach to help get all your shit worked out. If not, do a little internet sleuthing and maybe check with your doctor before making any big changes to your training.

We have covered quite a bit about strength training. Hopefully, you found it helpful. If not, let me know what else you wanna hear because there is so much out there! I had to start and end somewhere. 

I mentioned a couple of apps/programs during the podcast and I’ll leave you with a few books I’ve used over the years. I’ll put links in the show notes for as many as I can. Please note, any Amazon links will be Amazon Associate links and I may receive a commission if you purchase through them.

A few of these aren’t specifically about strength training but are great resources for runners who want to know their body and get better at running. Those are Anatomy for Runners, Roar (female focused), and Running Rewired. Strength books I’ve enjoyed are Quick Strength for Runners, Strong Curves (female-focused), and New Rules of Lifting for Women. There is also one for men but of course, I am not a man so I haven’t checked that one out yet. I’m sure it’s fine.

Book links (amazon associate links):

Anatomy of Running https://amzn.to/3zsXoCF

Running Rewired https://amzn.to/3vbGWUN

Roar https://amzn.to/3PCAm28

Quick Strength for Runners https://amzn.to/3PQCByl

Strong Curves https://amzn.to/3PxC5pk

New Rules of Lifting for Women https://amzn.to/3PB2L8z

I was thinking about doing podcasts covering each of these books, like a summary and review, if that is of interest. 

And that’s our run! Time for our cool-down.

I finished The Silent Patient. It was a three-star for me, a decent read but no desire to re-read or rave about it. It did take me almost to the end to guess the twist. It probably would have been a four-star if the ending hadn’t felt the need to have a character talk down to the audience to explain. I don’t want to go into too much detail in case it’s a spoiler! 

We recently went to King’s Canyon and Sequoia National Parks. We camped in King’s Canyon and saw a bear snag a loaf of bread on our first night. We also had the rangers come through at least twice to warn us about the bears. We also saw deer, marmots, squirrels, chipmunks, robins, and blue jays. Oh, and quail. Lots and lots of wildlife and HUGE trees! We also hiked 4.5 miles to the top of a waterfall. Overall it was a great trip and nice to get away. Almost zero cell service! 12 out of 10, would recommend.

Well, that’s it. Have you read or watched anything good lately? Or maybe had a fun summer vacation? Drop me an email and let me know!

Until next time, may your running, weight training, and coffee be strong!

And of course… the usual end of podcast spiel. Maybe someday I’ll sneak in something fun after the credits to see who listens to the end. 

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Oh boy, I hope you’re thirsty this week! We are covering all things… HYDRATION!

Warm-Up

I didn’t get any feedback about last episode so either my singing scared y’all off or you decided it was worth pushing through to get to the rest of the podcast. I must say, I really liked the four quick tips style. I will probably keep that instead of only boring you with my training on those short pods. I will probably sprinkle my training in some episodes as it relates to the topic at hand.

Lastly, our schedule will be a little off for July due to the Monday holiday. The podcast will be dark for two weeks, June 27th and July 4th, and be back for our track workout on July 11th. Then it should be back to every other week, at least for July and August. Looking ahead it seems Labor day will also be a day off for me. 

Lets head into the long run. We are going to chat hydration. It’s summer, at least here in the northern hemisphere, which means warmer temps. For some warmer is like high of 80. For the rest of us? We get those lovely 115 degree days with overnight lows in the 90s.

To say hydration is important is an understatement!

I am gonna add that even in colder, winter temps, hydration is still important. It might look different than it does in warmer months.

And remember, I’m not an expert and I’m not a doctor. It’s important to do your own research and check with your doctor. I’ve figured out over the years what works for me. But what works for you may be different. It’s kinds trial and error for this kind of stuff. So much depends on your own body. How much do you sweat? Are you a salty sweater? Where do you live? Is it dry or humid? Is it hot? Are you running early or late? I can’t give you an exact strategy because it reall does… JUST DEPEND. 

Hydrating starts before you even step out the door for your run. Everything you eat or drink can have an affect on your hydration levels. And staying hydrated is essential to keep your body running, even if you aren’t running! 

How do you know if you are hydrated or dehydrated? 

The most obvious one is are you thirsty? Do you have a dry mouth or throat? Also, check your pee! Burnt orange color and strong smelling pee, like when you first wake up, is a sign you are dehydrated. Drink a lot of water.  Amber means you are mildly dehydrated, drink some more water!. Light beer color? You are hydrated! But don’t stop drinking! And lemonade is optimal hydration. You good. If it’s clear? STOP!! You are getting overhydrated. 

What to do before your run?

I know there is all this talk of ideal times and amounts of water to drink before your run. Most articles I’ve read say to have like 16 ounces two hours before. That’s cute. I don’t know about you but I’m not getting up at 2:30 am to drink water two hours before my run. If that’s what you want to do, more power to you! 

For me, I get up, drink maybe four ounces of water, have a snack, get dressed, and sip anouth four-ish ounces. This works well for me BUT I make sure I drink water throughout the day and while running, even when I only go out for three miles, I take water. This works for me. It may or may not work for you. 

Sometimes, if I have time, I will do a pre-run hydration drink. There’s powders you can buy or you can be real awesome and make your own. Don’t ask me for a recipe because I just buy shit. I don’t have time to be making homemade stuff! The idea of these powders is to prepare yout body for a workout, much like a weightlifter might do creatine or pre-workout. 

What to do during you run?

For shorter runs, you probably will only need water. Even in summer. Think anything an hour or less. But you know, you do you boo. When you start getting into those long runs be sure to add in something with electrolytes. There is probably about a billion brands out there. You got the grocery store standards like gatorade and powerade. You can get more speciality ones like honeystinger, nuun, and scratch just to name a few. Some of these brands will also have options with more calories and carbs for those long run days. 

After years of running and hiking, I’ve got my plan on hydrating during runs. This may or may not work for you. I have found the easiest way for me to keep up my hydration during runs is to sip every mile. It’s easy to remember because my watch buzes. I started doing this after reading you should drink every 15-20 minutes. Pfffft, like I would remember that. I am not good at eating every 60 minutes either. I need everything in miles, not minutes. And my fastest mile was like 9:50. Sooooo, usually around average 12 minute miles. So yah, a little less than the recommended time but it works!

On longer runs, I alternate sips of water and some kind of drink mix. My hydration plan also works with my fueling plan on long runs. I sip water at mile one and then every even mile after that. I sip drink mix every odd mile, starting with mile three. I also eat every four miles and usually water is recommended with fuel so there’s that. Now, trail running? I fule every three miles (or try to) so I switch to water for all odd and drink mix for even. 

This might be too much water for you. Or not enough. Yup, it’s a pain in the ass but you’ll figure it out. I believe in you!

What to do after your run?

Some people do the weigh themselves before and after a run to know how much fluid they have lost. And then drink whatever amount to rehydrate. It’s too much math for me and I never remember to do one of the weigh ins when I act like I’m going to do this. The most basic info I can find that isn’ involving calculating sweat rates is to drink 20 ounces for every pound lost. 

I usually drink some water immediately when I return home, maybe four to eight ounces then continue to sip throughout the day. If I’m feeling a little more thirsty, my throat is a little more dry, maybe I have a slight headache, especially after a warm weather run, I will do a rapid hydration mix or even just an extra electrolyte drink. It usually helps me feel hydrated again. 

While dehydration isn’t fun in the summer, we also need to be aware of the opposite issue that can cause numerous problems, overhydrating or hyponatremia. Which basically means you’ve had too much water and not enough sodium (hence why those electrolyte drinks are important when you run long!) Who knew drinking too much water could be a bad thing? I had never heard of this until a few years ago. Ok, it was probably longer than a few but it wasn’t something I ever remember learning about being an active person my entire life. We were only ever told to drink water and electrolytes when it was hot.

How do you know if you are overhydrating? Remember that scale trick? Did you gain weight? You may be drinking too much. According to Mayo clinic some symptoms of hyponatremia are: Nausea and vomiting, Headache, Confusion, Loss of energy, drowsiness and fatigue, Restlessness and irritability, Muscle weakness, spasms or cramps, Seizures, 

and Coma. Treatment is usually cutting back on drinking. If symptoms are bad or not going away you may need to seek medical help for things such as an electrolyte solution or other medications. 

As runners, we will probably need to worry more about being dehydrated than overhydrated. Something to keep in mind as you try to balance between drinking enough and drinking too much!

I mentioned drink mixes. Currently I use a mix of honey stinger, skratch, and nuun. I was previously a nuun ambassador and am currently a honey stinger ambassador so that is why I use those. I decided to try skratch once after getting a coupon to try from a strava challenge.

I am thinking of doing a taste test slash review of these and other brands as a video. But I want to know… what brands and flavors do you want to see me test?? Most, if not all, hydration mixes are gluten free. At least that I have come across so far. I can’t guarantee they all are but if they are gluten free I will try them so you don’t have to. If you have one you want me to try send an email to jenna at runs on espresso dot com.

Whew! Now that we’ve hydrated through our long run we can have a nice little cooldown. 

I think fiction books have gotten me back into reading. I’ve finished two books since Run Rose Run and am flying through a third. I’ll probably actually be done with it by the time this is live. 

First I read Tiny Pretty Things, which is actually a YA novel. And now a netflix show. I haven’t watched the show yet but I will probably at some point. Tiny Pretty Things focuses on 16 year olds at a prestigious NYC dance academy that feeds dancers to their Company. These children live and go to school at the dance academy. They spend 24/7 at this place. And it’s competitive. Which leads to lots of drama, harassment, and bullying. It starts and ends with drama! (To not give away too much in case you want to read or watch). Overall I gave it three stars which for me is a good book but nothing I would re-read and might recommend depending on the person. 

Since Tiny Pretty Things is the first in a duology, I checked the library for book two Shiny Broken Pieces. They only had it as an audio book, which I haven’t really enjoyed in the past. But I didn’t want to buy the book so I thought I’d give it a try. This audio book was actually much easier for me to follow. I don’t know if it was the ADHD meds or the fact that I had read the first book so knew the style and characters already or both. I’ll have to try some other audio books to test the theories. This book was much of the same and the ending was predictable but satisfying.

As of this writing I am over half way through The Book Woman’s Daughter. It’s a fairly new release and the second book in a duology. The first book is The Book Woman of Troublesome Creek. I would definitely recommend the first one and most likely, like 99% sure, I’d recommend book two. It’s a fiction book but the story is based on real life. Way back in the day in Apalachian there was a program where woman would ride and deliver library books and other materials to people that couldn’t, for many reason, go to school or get to town. The main character in the first book has a genetic condition that makes her skin blue. There really is (was?) a family that had the condition. It’s very fascinating. I had to research all the real stuff while reading. 

For TV I’ve been watching the new Obi-Wan series on Disney+ and really want to start the new Hulu docuseries Keeper of the Ashes. Oh, and the ending of Barry! Anyone else watching this? I believe HBO has already said there will be a season four. I can’t wait to see where they go from here.

Ok, that is everything I have for you today. What are your favorite sports drinks? What brands/flavors should I try? Lemme know!

Until next time, may your runs and coffee be strong!

Enjoyed this podcast? Give it a rate, review, or share! And if you want more, be sure to subscribe for future podcasts!

Email me your thoughts and show ideas at jenna@runsonespresso.com 

Follow me on Instagram https://instagram.com/runs_on_espresso 

Follow me on TikTok for fun videos! https://tiktok.com/@runsonespresso  

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Head to https://runsonespresso.com/ to read more about planning, gluten free/celiac, and fitness!

Music by LesFM on Pixabay

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Paypal: palegreenstars9@gmail.com 

Episode 30 is all about summer running had me a blast. Summer running happened so fast. I wore a watch timer for me Met a shoe cute as can be. Summer days driftin’ away To uh, oh those summer runs. Well oh well oh,

Uh, ok we are done with that. Sorry, every time I say summer running I automatically think of Summer Loving from Grease. It’s a problem.

Let’s start our warm-up. HUGE admin corner mea culpa. So on March 23rd, I loaded up my podcast app and started listening. And where my podcast should have been… SILENCE. What the heck? I know I recorded it and uploaded it and all that. Well, I didn’t listen to the file I downloaded and then uploaded. Because I was going to listen on Monday like everyone else! And then I kept forgetting to check on it. Until March 28th. I re-downloaded it (like 4 times) until it finally exported everything. I swear sometimes technology hates me. Anyway, if you didn’t listen to it I suggest refreshing your feed and giving it a shot. I am really proud of that one and was so disappointed when I realized it didn’t work. Anyway, I will be sure to triple-check the sound from now on. 

We are going to do four laps around the track today for our workout. Today we are talking summer running, in case you forgot since the intro. 

Lap 1: Go early. Or late. Here in Phoenix, the morning temps can still be in the 90s at 4 or 5 am but at least the sun isn’t relentlessly beating down on you. In the last few years I’ve switched to early mornings but I used to go at like 8 pm/sunset. 

Lap 2: Hydrate. I’m not gonna go into too much detail because hint hint this month’s long run podcast will be all about hydration. 

Lap 3: Wear sunscreen. I can always tell the days I forget to put on sunscreen. My skin gets super warm, super fast. Plus I don’t think we want to get skin cancer. 

Lap 4: Ignore your pace. You will probably be a minute or so slower per mile than usual. Running slower, more by feel, in the summer will help your speed come fall. Run by feel, not by the pace you think you should be going.

And we are done with our track workout! Great job everyone! Of course, there are many more tips for running in the summer heat. But the point of the podcast is just some quick tips or tricks. What is your favorite summer running tip? Send me an email and let me know and maybe I’ll feature them on a future pod!

Let’s do our cool down. I really love the new Showtime show I Love That For You. It stars Vanessa Bayer and Molly Shannon. It’s a comedy about a TV shopping network, like HSN. Definitely would recommend.

Is anyone watching the last season of Better Call Saul? OMG, the mid-season finale was… Interesting. What do you think will happen to Kim since we know she’s not on Breaking Bad. My first theory is that she is dead but I read a theory that since she is from Nebraska that she goes back there and that is why Saul, as Gene, doesn’t want to leave  Cinnabon. It mentioned that on the scene when Kim’s mom picks her up from shoplifting they lingered on the license plate showing Nebraska and when Kim turns around to execute their plan she is wearing the earrings her mom shoplifted. And as we know, almost nothing in Breaking Bad or Better Call Saul is accidental. It’s all done for a reason.

And that is it for now. Until next time may your running and coffee be strong! 

Enjoyed this podcast? Give it a rate, review, or share! And if you want more, be sure to subscribe for future 

podcasts!

Email me your thoughts and show ideas at jenna@runsonespresso.com 

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Follow me on TikTok for fun videos! https://tiktok.com/@runsonespresso  

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EPISODE: 27

INTRO

Do you remember the first time someone talked about your weight or body? Or maybe when you realized you didn’t look like the people on TV or in magazines? I’m guessing it probably happened at a fairly young age. I remember being around middle school age when I started to hear schoolyard teasing and noticing who got to be on tv and magazine covers. It was also around the same time I started to compare myself to others, especially in dance class. 

At least in the US, it feels like we start to obsess about body image at a young age. We are bombarded daily with social and cultural expectations on how we should look, especially as females. Our media is constantly showing thin celebs with headlines like, “She dropped all the baby weight in just weeks after birth!” or other things that can be difficult for the average person who has a full-time office job, household responsibilities, children, and whatever else we all deal with. It starts to create unreal expectations. 

If you haven’t figured it out yet dear listeners, today’s topic is body image. Take this as your trigger warning and stop listening if you aren’t sure you can handle it. 

MAIN CONTENT

But what exactly is body image? Per Wikipedia it is a person’s thoughts, feelings, and perception of the aesthetics or sexual attractiveness of their own body. So basically, how you feel about your body which can change from day to day or even by the hour. How we feel about our bodies is complex.

Our thoughts about our bodies can come from many different influences. Did you grow up in a house with a mom who was always on a diet or criticizing her own weight? Maybe she eventually started to discuss your weight as well. Little comments like do you really need to eat that or that style doesn’t look good on your because of your stomach will stick in your brain. 

Maybe you had a dad who wanted you to put on muscle and “be a man”. Sorry, as a woman I don’t really know the male experience when it comes to body image and can only make assumptions based on what I have seen and heard. It seems a lot of men’s body image stems from being strong or being athletic. If I’m wrong or you had a different experience, please reach out and let me know. I can always do a follow-up to address this area more.

Like I mentioned in the intro, a lot of our early experiences will influence how we feel about our bodies later. Were you teased for being the tallest or getting boobs first in school? Those experiences will stay with you. I was always one of the heavier girls in dance class but when looking back I wasn’t fat but I felt large when standing next to others in only tights and a leotard. 

Other big influences include media, societal and cultural expectations, and more recently, social media. I lump these all together because they are branches of the same tree. We are constantly seeing images of younger, thinner women or men with a six-pack. When we don’t look like those images it can affect our own thoughts on our bodies. There are hashtags like thinspo and sayings like nothing tastes as good as skinny feels that seem to encourage eating disorders. 

I felt dirty googling to research some of these sayings. Many of which I would not even want to repeat. I used the previous one because it’s one I’ve heard many times and assume many others have. Please do not go down the thinspo google rabbit hole. It’s very sad to see the sayings and photos and my heart aches for people that feel they need to follow them. 

Back to societal expectations. If you’ve belonged to a gym or been around any sort of fitness community I’m sure you’re aware of the new year newbies. Personally, I always thought it was awesome to see a whole new group of people working out at the gym come the new year. But I would always hear people bitching about it and looking forward to March when the gym was “back to normal”. It always feels so mean to be excited for people to give up on the gym or whatever new workout they are trying.

Many people don’t want to join a gym because they feel they aren’t fit enough or don’t have the body for the gym. They feel like outsiders. Gyms can be intimidating to someone who has never been to one. If you’ve never used weight machines or dumbbells you don’t know what to do and that can be hard to walk into that space. I was lucky enough to have weight training in high school so I’ve always felt comfortable there but I know many who did not have that option. 

I know, most gyms have trainers that can help but every time I’ve joined a gym they walk me around and point out equipment and that’s about it. Maybe if you ask questions they will show you more but if you are already intimidated it can be hard. And then many times for more help you have to pay for a trainer on top of the monthly membership. 

Other people have said they quit a gym and won’t join another because people have made them uncomfortable. People will stare. They will judge. And sometimes they will make asshole comments. 

I don’t know how we can change that but I wish I did. I wish it was try that people at the gym are only there to work out and mind their own business. But we know that’s not true.

As a runner, I hear a lot of “I can’t run. I don’t have a runner’s body”. Many people believe to be a runner you have to be long and lean. But really, I’ve seen all body types at races and on the trail. I’ve been passed by people that are bigger than me, smaller than me, younger than me, and older than me. You don’t have to be thin to be fast. 

Or the other reason people don’t want to run, especially outside in their neighborhood, is they don’t want anyone to see them. They think that their butt hangs out of the short shorts or their stomach jiggles too much. I mean, I have had those thoughts while running. And again, don’t tell me people don’t notice or care. They do. I’ve been honked and yelled at while running. I’ve heard stories of women being called fat or much worse by random strangers driving by. So yah, stop that. Do not honk (even if you think it’s encouraging, it more than likely scares the shit out of the runner), and do not yell at people running. Unless you are also running/walking and you say something like you go girl or you are doing awesome in this heat! Both things that women have said to me while out. 

As I said above, I am not immune to body image struggles. In fact, I have been struggling a lot lately with accepting my body. I have had to go out and buy a size up in pants within the last few months and that is after resisting for quite a while. I didn’t want to admit I needed a larger size. But I got to the point that it was physically painful to wear some of my pants. And others I couldn’t even get on. I had to admit this weight was not changing any time soon and go buy new pants.

And don’t get me started on how the fit of clothes can affect your body image. I’ve always had a more curvy figure and pants never fit. In order to get them over my hips, they are too big at the waist. In order to fit the waist, I can’t get them over my hips. Most clothes are made for a specific body type and it’s not most people. And a lot of the cheaper clothes are not well made so you could be a medium or a large in the same shirt, just depends on if you got the one on top or bottom of the cutting process. Or you’re an 8 at one store and a 12 at another because women’s sizing is very arbitrary. 

And like most people, I know what I need to do to lose weight or fat. I do a lot of those things but the weight doesn’t seem to budge. I know I need to do better and I know I am the only one that can change. I know I need to be more consistent. You know what else I know? Shaming someone, pointing out their weight or anything like that DOES NOT WORK. I can guarantee you that if someone is offering “friendly” advice, the person already knows it. The person already is trying to do something about it but there are many, many, many reasons why the person still hasn’t lost weight, some beyond their control.

 And you know what else I know? Just because someone looks overweight doesn’t mean they aren’t healthy so the “I just want you to be healthy” people need to STFU and sit down. You cannot look at someone and determine their health. 

It’s sad that some people can do everything “right” and still not live up to society’s image of healthy because they aren’t a size 2 or 4. 

I have been struggling for a while with eating too many sweets, chocolate, ice cream, whatever. Like I literally could not stop myself. I would try to not eat the thing, binge. I would try to eat some of the thing, binge. It didn’t matter. I was sabotaging myself. I knew it. I was trying to eat healthily. I was running. And I started weight lifting again but I STILL COULD NOT STOP. This is something I’ve struggled with at various times in my life. Sometimes it was easy to control, other times it wasn’t. 

Guess what? I got diagnosed with ADHD at age 41 and went on Adderall. Those cravings stopped. Now I can eat a serving of cookies and be done. Now I don’t always need an afternoon chocolate binge to get through the day. So yah, just because someone is trying to do the right thing and eat healthily and exercise it isn’t always in their control. 

Our body image is also influenced by our emotions and mood. You can do all the right things and be feeling great and then eat some cookies and feel like you gained 10 pounds on your waist. Or you wake up after an amazing week of exercise and healthy eating, step on the scale and you don’t lose any weight. Or worse, you gained! What happens next? You can spiral. You can give up because why should I keep doing all the right things when nothing changes? You forget that change takes time. We don’t always see results immediately. 

We can start to limit our activities or social meet-ups because we fear other’s judgment. We spent the past two years in a global pandemic not seeing many people. Maybe we put on some weight and are afraid to go to an event because you know someone will comment that you’ve gained weight. Should we care? No, but it’s hard not to especially when we’ve already beaten ourselves up about it. 

I’ve seen people who will avoid going to the doctor because they know they will be put on the scale and told whatever their problem is it’s because they are overweight. The fucking doctor. People should be able to go to the doctor without fear of being judged by their size because again, not everything is related to their weight. Losing weight isn’t a magic cure-all. 

So, how can we start to love our bodies?

We can start practicing body positivity. But what is body positivity? According to WebMD it means accepting and having compassion for your and others bodies. 

But how do you do that? We’ve been trained to be critical of anybody outside of society’s accepted norms. It is never easy to change our habits and mindsets and this is no different. It will take practice to become better at accepting bodies as they are.

First, focus on what your body can do. Appreciate that your legs can run, even if it’s a 14-minute mile. Love that you can lift those weights, even if it is a 10-pound dumbbell. We get to do these things. Find gratitude in your workouts. 

Second, negative thoughts are going to happen. When they do, notice them and recognize them for what they are – unhealthy or rigid standards set by society. And don’t beat yourself up for slipping up! Because it will happen. Acknowledge, reflect, and move on.

Diversify your media. Look for tv, magazines, and social media accounts that are not your typical cardio bunnies and dude bros. That mom over 40 that’s just trying to keep her stress down? Follow her. The dad that wants to lose weight so he can keep up with his kids? Follow him. Healthy bodies and minds come in all shapes and sizes. Seek them out. Realize that looks do not equal health.

And lastly, take care of you. This is probably the most important step. You can’t be healthy, mentally or physically, if you aren’t looking out for yourself. Be active. Whatever that means for you. The best is a mix of cardio and weight-bearing activities but that covers an entire spectrum of things! Enjoy dancing? Hit the floor! Nature walks? Yesssssssss. It doesn’t matter what you choose as long as you enjoy it and you actually do it. Eat healthy. Everything in moderation. 80/20 diet. I’m not gonna tell you to eat a fucking boring salad every night and forgo chocolate. Just find the balance. And go to fucking bed! I bet you need more than you are getting, most of us do. No more late-night Netflix binges. Take a nap on the weekend. However, you do it just get more rest!

None of us are immune to body image issues. We can all do better at being kinder to ourselves and others. I know I need to be much kinder to myself and I am working on it. Do I still look at myself in clothes and think ugh I need to lose weight? Yup. Do I recognize when I’m doing it and try to correct myself? Ummmm… sometimes. I’m gonna keep on working on not judging myself and instead push a little harder in my workouts. And making sure I’m eating well. I’m going to keep finding social media accounts that are diverse and inspire me to keep working on my own body image. 

What are you going to do to help improve your body image?

COFFEE CORNER

Omg, I forgot coffee corner last episode! Did you miss it or nah? Should I keep doing it? For this week I’ll go ahead and do it. But seriously, let me know if I should drop it.

I’m thinking about creating a true crime podcast called Only Joggers Find Bodies. At first, I would focus on cases that got me interested in true crime as a child and are from my home state of Wisconsin. I originally had these in blog format but I think I’d like to see (hear) them as a podcast.

What do you think? Would you listen? Are there too many true crime podcasts already? Or should I keep it under Runs on Espresso and add a second podcast each or most months? 

WRAP UP

Ok, that is all I have for this week…

If you enjoyed this podcast, be sure to give it a follow. New episodes will air monthly on the last Monday of the month. I plan to keep this schedule for a while since I have so many other things going on. In the meantime, you can find me on Youtube, Twitter, and TikTok at runs on espresso and Instagram at runs_on_espresso.

If you like this podcast, I’d appreciate a rate and review wherever you listen. And be sure to share it with anyone you think might enjoy it. 

If you have a show idea, something you’d like to hear more about, drop me an email at jenna@runsonespresso.com I look forward to hearing your ideas! 

Until next month, I hope your runs are as strong as your coffee!

Hey everyone! Guess what y’all?! I’m finally a marathoner! On today’s episode, I will tell you how it went and what my next big adventure will be!

Where to start? So much I want to say about this large undertaking. First, I want to thank Justin for putting up with me and my 4 am wake-ups for the past few months. And my BRP (best running pal) Brittany for being my sounding board and allowing me to quit about 724 times. I could not have done this without either of them!

I’m also grateful to the running companies that got me through this. I put many miles on my shoes and hydration vests. And I ate a bunch of chews and gels. Nice to have a break from those now!

Let’s start on Saturday, the day before the planned marathon attempt. I woke up in a minor panic thinking it was Sunday and I had nothing ready! 

Thankfully it was only for like two seconds.

Saturday was a very east three miles. I took my dog and she goes on her own schedule. The rest of the day was getting all my gear charged and fuel ready. Once that was done, I relaxed. Well, relaxed for me!

So now for the actual race day!

I woke up earlier than planned so I took my time eating breakfast then got ready and headed out around 5 am. My goal had been to be out by 6 am at the latest. So a pretty good start!bAs it was dark out, I made sure I had my headlamp. Safety first!

I had most of my route figured out so I stuck to the plan. The only part I didn’t really plan was about the last 5k. I figured I could head home, and circle a few blocks as needed but wanted to make sure I’d be close to home when I finished.

The first half went by pretty quickly. I had my podcast going and I just allowed myself to settle into a conservative pace. I passed a few people out running or walking so I would pretend they were doing the same race I was. 

At about 12 miles, my crew showed up. And they are the best! Justin and Shadow met me at a wetland area to take my headlamp and swap out my Skratch bottles. I ended up walking with them for about a mile through the wetland. I was feeling strong at this point. I didn’t need to walk. It was a nice way to include my family and biggest supporters while I was running my marathon. 

It did feel a little lonely when we first split up but I turned my podcast back on and started to run again. I felt pretty good for miles 13 through 20. My hips started to tighten up around mile 20. I did stop a few times to stretch them. I also walked mile 23 and 25. I probably could have kept running them but my hips were tight and my feet were tired. It was nice to have a little break.

I was looking at my watch during mile 25 and going, “I need to run the last 1.2 miles to try to not roll into six hours”. I even thought I should start running now but there seemed to be a disconnect between my brain and legs. I kept walking.

As soon as I hit 26, I ran. I pushed as much as I could but I didn’t make it under six hours. BUT I finished. And that was the important part. It took me six hours and two minutes. I know I have more in me. I know I could do much better time-wise especially if it was a live, not virtual race. 

It’s hard to run 26.2 miles alone. Everyone always says the last 10k is run with the heart. That it’s the hardest part of a marathon. They aren’t wrong but for me, it was mentally hard, not physically hard. At mile 23 I kept thinking I should quit and just go home. But I had run 23 miles and there were only 3 to go so I needed to keep going. I had to pump myself up. I did have a music playlist ready but didn’t use it. I kept with the podcasts.

I ran slow and took walk breaks because I wanted to make sure I finished. I stopped to stretch a few times. But I know I have more to give. I was able to push myself for the last 1.2 miles. I was tired and my feet were tired but I wasn’t completely exhausted. 

I made sure to fuel with gels or chews every four miles. I did skip mile 24, I’m not sure if another gel would have made a difference at that point. Maybe it would have helped me run in mile 25, maybe not. I sipped water at mile one and every even mile after. Each odd mile I sipped Skratch. I think my fueling strategy has always worked well for me in half marathons and helped immensely for the full. 

Whew! That was a lot! Let’s take a quick ad break.

AD BREAK

So what’s next for me?

I decided to hire a coach. She had me take two weeks off after the marathon. The first week was fine. I was sore the first few days. The second week was harder. I was going a little stir crazy. What do non-marathon runners do with all this spare time?!?

The first day of official coaching is the day this podcast will be released. Maybe November’s podcast will talk about how my first month of coaching went!

My next big goal is a 50k in March 2022. Then I think I’ll attack an in-person marathon in February 2023 to see what I can do with a coach and a live race to push me. 

What are your running goals for 2022?

And now… COFFEE CORNER!!

For spooky szn I read Psycho by Robert Bloch. I give it five stars. I’ve seen the moves and recently watched Bates Motel so figured it was time to read the source material. Despite knowing the story and what was going to happen, Bloch created suspense that made me want to keep reading. 

Currently, I’m reading The Haunting of Hill House by Shirley Jackson. I once started watching the 1999 movie but do not recall actually finishing it. I haven’t watched the 1963 movie or the Netflix tv show yet so the book is all new to me. The book starts off a bit slow but it’s building the background of the characters and the house. So far I am really enjoying it and would recommend it. 

Lastly, I finally gave in and signed up for Hulu. I really wanted to hop on the bandwagon of Only Murders in the Building (we haven’t watched yet) and all the other shows I’ve missed out on over the years. Like the rest of The Mindy Project. 

I did start Superstore! I had wanted to watch it when it came out but forgot to set the DVR and then couldn’t find it anywhere but Hulu to catch up with so I never watched. I started it on my rest week and got through most of season two. It cracks me up! It is definitely not realistic but whatever. It’s hilarious. Plus all of the actors are so great!

I’ve started filling up my Hulu list. What should I add? Are there any hidden gems I can’t miss out on??

WRAP UP

And that’s all for this week. I’m a marathoner now. I feel so relieved to finally have all those did not starts behind me and know that I can do this! 

If you enjoyed this podcast, be sure to give it a follow. New episodes will air monthly on the last Monday of the month. I plan to keep this schedule for a while since I have so many other things going on. In the meantime, you can find me on Youtube, Twitter, and TikTok at runs on espresso and Instagram at runs_on_espresso.

If you like this podcast, I’d appreciate a rate and review wherever you listen. And be sure to share it with anyone you think might enjoy it. 

If you have a show idea, something you’d like to hear more about, drop me a message at anchor.fm/runsonespresso or email jenna@runsonespresso.com I look forward to hearing your ideas! 

Until next month, I hope your runs are as strong as your coffee!