Author Archives: HotBirdRunning

About HotBirdRunning

Hot Bird Running promotes long-term wellness and fitness through running. We empower people to discover their inner athlete and love running as a means to become healthier. Through education, support and a balanced training approach, individuals are encouraged to get outside, achieve new goals, and incorporate running into their lifestyle.

Running to Lose Weight: Rules to Remember

running

We’ve all heard it, “The only way I lose weight is when I run.” Although it’s true that running is a very effective way to lose weight, there are some golden rules to follow for those using running as a weight loss tool. While these rules are directed primarily to first time runners or those returning to run after a year or longer hiatus from it, several of them still apply to all runners looking to shed a few by pounding the pavement.

1) Define your running goal, not just your weight loss goal. What this means is be more specific than saying you want to start running in order to lose ten pounds. Instead, clearly state how much running you want to be able to do (how many times a week, for how long, the type of workouts) and how long you expect it to take to get there. For example, “I am running 4 times a week for at least 3 miles each run by July 1, 2024.” Next, define how you will get there, such as “I build up my runs each week with a run/walk program.”

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Posted on April 3, 2024 by HotBirdRunning

The Only 9-Month Guide for Pregnancy Running Any Mom Needs

By Jessica Green

As a running coach, I work with a lot of runners up until they get pregnant and then post-pregnancy. What happens to the runner during pregnancy? One year ago I was able to learn on my own what it actually means to “run through your pregnancy.” It’s not as simple as one might think. I found that creating goals and constantly adjusting to my changing body allowed me to enjoy both working out and being pregnant at the same time.

running pregnancy

When I found out I was pregnant, I knew I wanted to continue running through my pregnancy and enjoy it. So, I wrote down my goals and established guidelines for the next nine months, which turned into the following:

  1. Run at least three times a week as long as it continued to feel good
  2. Conversation pace—always
  3. Limit runs to ninety minutes—if I need refueling, chances are the fetus does too
  4. Any cramping means it’s time to walk
  5. Throw pace out the window
  6. Do one non-running cross training session per week with a prenatal body specialist

I recommend every woman who plans to run through her pregnancy do this. Your guidelines don’t have to be the same as mine, but make sure you go into your pregnancy running adventure with your eyes open and your mind wrapped around realistic and healthy goals and guidelines. Otherwise, you’re either going to be fighting the non-pregnant runner instinct in you every step of the way or you’re going to have to stop running sooner than you want. (more…)

Posted on February 27, 2024 by HotBirdRunning

Every Runner Should be Foam Rolling: 5 Moves to Help You Get Started

Foam rolling is one of those activities that every runner hears they should be doing. We know it’s important, but we aren’t exactly sure why, how to do it, or when to do it. When done correctly, it’s a highly effective tool for recovery and will increase performance.

foam roll

What the Heck is Foam Rolling, Anyway?

Foam rolling is a self-myofascial technique that breaks up adhesions and scar tissue that accumulates within our muscles during exercise and daily activities. Steph Creaturo, co-owner of Mala Yoga in Brooklyn, NY, teaches a yoga class specifically for runners that incorporates rolling with foam rollers, golf balls, and tennis balls. She equates a foam roller to a Zamboni machine for your muscles. Foam rolling helps to smooth out the rough patches, promoting better blood flow to the muscle, which reduces soreness and increases performance.

In a study published by Medicine & Science in Sports & Exercise, researchers found that foam rolling the legs after a squat workout helped speed recovery. The subjects who foam rolled were less sore overall, muscle soreness peaked earlier, and they performed better in vertical leap, range of motion, and muscle contraction tests. Adding foam rolling into your daily routine will help make you a more nimble runner. (more…)

Posted on December 20, 2023 by HotBirdRunning

6 Rules for Running as a New Mom

Babies are exhausting. As I new mom to a three-month-old baby girl, I know first hand exactly what this means. I also know what it’s like to be inside a postpartum body trying to get back into your running routine. It’s not easy to find the time, motivation, strength, or patience, but it IS possible! It gets easier every week to figure out your new routine, and your body WILL bounce back. Here are my tips for how to return to running when your world has been turned upside down.

runner
1. Wait six weeks before starting to run again. Whether you ran throughout your pregnancy or not, you gave birth to a child and your body endured a huge amount of trauma. As a result, your body isn’t quite the same as it was before you delivered and it needs time to recover. Some doctors will tell you it’s fine to get back out there at your two-week postpartum check up. My recommendation is to wait at least six weeks after you give birth to start running again. Use the time to build up to long walks and maintain/build strength you need to start running again. Be smart and ease back slowly.

2. Start with run/walk intervals for a minimum of one week. Don’t make the mistake of trying to run for 30 minutes straight on your first run back after pregnancy. Instead, get comfortable with your new mom body by forcing yourself to incorporate scheduled walk intervals into your runs for at least the first week of running. How often? That’s up to you, but I recommend five minutes running and one minute walking. This enables you to check in with your body and make sure everything feels OK and that you are building back smartly. (more…)

Posted on December 2, 2023 by HotBirdRunning

Get More from Your Long Runs to Really Go the Distance

Long runs, any run over 90 minutes, are not your typical run. The goal of a long run is “time on your feet,” that is getting your body, especially your legs, used to running for 2-4 hours consistently and preparing for race day. To get the most benefits out of long runs requires advance planning. You want to carefully consider the route, hydration and fueling, clothing choices, safety, and transportation needs.

Although the most important aspect of these training runs is plain and simple – time on your feet – following the tips below will help you run your best on race day and feel great.

runners
Course Simulation: Run routes that look like your race course – similar elevation changes and surfaces. You can find the race’s elevation chart on the race website or map it out yourself on MapMyFitness. This is a great way to prepare yourself, and your legs! If you have hills at the beginning or end of your course, practice starting or finishing your long runs with similar hills. If you live in the city where you are racing, practice running portions of the course. (more…)

Posted on October 15, 2023 by HotBirdRunning

5 Moves to Build Stronger Cores for Runners

By Meghan Reynolds

Having a strong core is a major component to becoming a stronger, healthier runner. At Hot Bird Running, we give every runner 3-5 days of core exercises within their weekly plan. This is both preventative and strength building.

The core, comprised of the transverse abdominal muscles (deep abs), obliques, erector spinea (lower back muscles), and gluteal muscles (your butt), provides you with stability, power and endurance. If your core is weak, it can lead to poor running patterns, i.e. overstriding, understriding, or a pelvis that swings from side to side, and eventually injury. As a result, you are more susceptible to lower back, hamstring and knee injuries with a weak core.

The moves below help prevent injury, make you a stronger runner, and help make running more enjoyable. Aim for two sets of each exercise 3-5 times a week.

plank hotbird
Plank
Strengthens:  Deep abs, lower back
How to do: Begin by lying face down, resting on your forearms. Push off the floor, rising up onto toes and forearms so your body is parallel to the floor and in a straight line from your head to your heels. Make sure you are looking slightly forward so as not to put strain on the neck.
How much: 20-60 seconds
Make it harder: Extend the hold time or try lifting one foot off the ground. (more…)

Posted on September 5, 2023 by HotBirdRunning

Why You Should Add Run/Walk Intervals to Your Training Plan

Next time you see someone walking and running in different intervals, don’t assume they are a beginner runner. Jeff Galloway’s method recommends run/walk intervals for all runners, even veteran marathoners, because walk breaks speed up recovery and minimize muscle overuse. Walking, when used in alternating intervals, distributes the workload between more muscles. I have found, from personal experience and in working with clients, that this method increases performance, minimizes muscle breakdown over long miles and wards off injury.

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This method is highly effective for people just starting to run (even highly active people) because it:

1) Increases cardiovascular stamina, allowing you to exercise for longer than if you were to go out and only run.

2) Builds up your cardiovascular endurance without injury or discouragement.

3) Allows your body, especially your joints, to acclimate to your new endeavor.

Incorporating regular run/walk intervals into your longer runs is beneficial for all levels of runners because it: (more…)

Posted on July 16, 2023 by HotBirdRunning

Seasonal Eating for Runners – How to Fuel and Hydrate While Training in the Summer

Food is your fuel. You need it to sustain daily activities and to power through your workouts. As runners, we need a combination of carbs, proteins and good fats to keep our bodies strong, healthy and provide us with enough energy to run and hit the times or the distances we want to achieve. While all runners (if you run, you are a “runner”) need carbs, proteins and fats, the amount and type will vary based on seasons. By seasons, we mean your training season (race season) and the actual seasons (winter, spring, summer, fall).

runner water

When you are in training, for a race or to stay/get in shape, AND it’s the summer, your body requires a higher amount of fluids, carbs and proteins. Below we’ve outlined what your body needs during summer training to sustain your athletic endeavors.

Fluids: The general guideline is 6-8 glasses per day or half your body weight in ounces. This differs for each person depending on activity level and the season. During the summer, you sweat more. Thus, you need more water and need to pay attention to replenishing your electrolyte levels. Add Nuun tablets to your water or eat saltier foods post workout. Let your thirst be your guide as to the right amount for you. Remember, if you are thirsty, you are already dehydrated. (more…)

Posted on June 14, 2023 by HotBirdRunning