Run Like a Kenyon

Running to nourish the sole

Running Safety

The one part of the body most runners overlook

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As runners, we are hyper-focused on our legs and our feet. We are keenly aware of our knees, joints and even our skin. The one part of the body that most runners overlook, though? The eyes!

Sure, you might wear sunglasses to keep from squinting, but how much care do you really put into protecting your eyes from the elements?

One thing I can’t give expert advice on is running with glasses or contacts, as I’m one of the lucky ones who doesn’t need them…yet. For some tips on managing corrective eyewear, checkout this Runners World article.

girl looking through binoculars

Sweat and Sunscreen

Summer in Charleston means humidity, which means sweat doesn’t dry but pours down your face. Combine sweat and sunscreen and your eyes will sting badly, not to mention the sensitive skin around the eyes can be damaged as well. Sweat bands and hats are my favorite trick here. Not only for absorption but you can also avoid sunscreen underneath. Win.

Sun’s Damaging Rays

Long runs can mean exposing your eyes to harmful UVA and UVB rays for hours at a time. Not great for your eyes and not great for keeping the squinting, and eye lines at bay either. As a safety concern, you also want your eyes wide open to see what’s going on around you. Sunglasses, visors, and hats are a runners best friends.

Wind and Debris

I recently did an ultra relay that was a whole lot of trail running in the wind ALL day. I expected to be tired, gross, and sore but I underestimated the toll on my eyes. At the end of the day they were super red and full of dust. It wasn’t sunny out, so sunglasses just weren’t on my mind and I had nothing protecting my eyes from anything blowing around. Wearing sunglasses can help keep some of that out.

Random Objects

Though maybe not as common, I’ve definitely been “in the zone” and gotten a slap in the face from a rogue branch a time or two. Wearing sunglasses helps ensure that the branches stay out of my eyeballs.

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Sweaty Davis Eyes

5 Tips for Running While Traveling

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Whether you’re looking to stick with training for an upcoming race, or just looking to stay active while on vacation, there are some relatively easy ways to stay motivated and on track while traveling.

Woman running in park

Plan ahead

Whenever possible try and find running routes before traveling so you know what to expect. Mapmyrun is one option to check out routes that other runners have planned out. If you’re traveling to an unknown area planning ahead is key to staying safe so you know where you’re going. Make sure to take your phone, tell people where you’re going, and take extra precautions than you might at home.

Don’t stress

Chances are you’ve spent time and money planning this vacation. Even if it’s just a nearby trip for the holidays, you still want to make the most of your time, so don’t let the stress of a missed workout keep you from enjoying yourself. If you can get a run in that’s great but if you can’t make it happen, try again tomorrow. If you’re training for a race and are worried about getting too far off track, check out my tips for missing runs.

Invite friends and family

Ok, maybe they aren’t runners but that doesn’t mean they can’t come with you to the park and walk or hang out while you run some laps and check out the scenery. If they are runners, all the better you can run together. Having company can help motivate when you’re on vacation. I know I have a hard time getting out the door when everyone else is sleeping in or relaxing.

Sign up for a local run

If there’s a local race that looks fun while you’re in town consider signing up. Holidays are a great time for fun runs like turkey trots or hot chocolate runs. If your budget is tight, consider spectating to get yourself into the energy and going for a run afterwards. To be clear, I’m not suggesting you run the race without signing up, that’s called banditing and it’s NOT COOL.

Just move

When all else fails, just move your body. Not all vacations are setup for running and that’s ok! Take a walk, go for a swim, rent a bike, you get the idea. Not running doesn’t mean being lazy. And being lazy doesn’t have to be bad either. Everyone needs a break once in awhile.

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Using Running as a Way to Explore

Should You Run When You’re Sick?

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If you’ve ever found yourself Googling “Can I run when I’m sick?” you’re not alone. It’s common for us runners to think we can just run and feel better or just do it anyway even when we’re feeling bad. Here are a few things to consider when trying to decide if you should hit the pavement when you’re under the weather.

Oh, and it would be irresponsible of me not to mention again that I am not a doctor, these tips are based on my own experience and research, ok? Thanks.

Runner with face covering

The “above the neck” rule

Speaking of being responsible, I must mention that if you at all suspect you have COVID, just go get tested and wait it out. There are too many unknowns.

Global pandemic virus ruled out, there’s a commonly held rule that many runners use to know whether it’s safe to work out. Generally, if your symptoms present “above the neck” (think runny nose, sore throat, headache, etc) then you’re likely fine to exercise. Sometimes going for a run can even help break up nasal congestion and leave you feeling better.

If however, you’ve got a cough, chest congestion, aches, etc “below the neck” it’s probably wise to take some rest days and recoup.

A little rest never hurt anyone

Sometimes you need to have a hard talk with yourself. Do you just feel blah and want to skip your run? Or do you really not feel well and should be resting? Honestly, if the answer is yes to either it’s ok to rest but just getting an answer might motivate you to keep going. That said, a day or two of rest won’t derail your fitness or training goals. It really won’t, I promise. If you’re not feeling well, your body is probably telling you to chill out for a minute.

Stay Hydrated

Whatever you decide, make sure to keep up your hydration game. Hydration is always important but when you’re sick it’s even easier to get dehydrated. If you have a headache and decide to go out for a run, just make sure to hydrate really well. Maybe even more than normal. Adding some extra Vitamin C might be a good idea as well. I’m a big fan of adding something like Emergen-C to my water every so often.

Know when enough is enough

If you decide to go for a run while you’re sick, really take stock later that day and the next. Are you feeling any worse? If so, it’s a good idea to rest.

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Rest. A Love-Hate Thing

5 Common Runner’s Training Mistakes

What to Wear: Winter Running Edition

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In warmer months, over dressing is simpler. You’re already warm when you start and worst case, you can usually just remove a layer. When the temperature drops, things get trickier. There’s a tendency to pile on too many clothes and while, sure you can still remove a layer you’ve got an added factor. Wind chill.

Consider this: You’re cold, it’s 30 degrees out and you put on a long sleeve cozy shirt and for good measure add another one or a jacket. You start running and now you’re too warm, you’re sweating and need to strip down a bit. You take off your outer layer, but the inner layer is too loose, too sweaty, and the chill hits and you’re shivering. Not only is that a pain in the you know what…but now in addition to stressing your body with a run you’re stressing it with a drop in temperature and messing with the ability to self regulate.

That was a lot, sorry. Fear not. I’m here to help and with a little knowledge and practice you’ll soon be a pro.

Dress like it’s warmer

Ok, I know. It’s cold outside and you’re warm and toasty inside. The thought of walking out in anything less than a puffy jacket seems crazy. However, the key to winter running is dressing like it’s a 10 or so degrees warmer than it is, because once you get out there…you WILL be warmer. Trust me, a few brief moments of discomfort will serve you well in the long run.

It’s also important to remember that we all have our own standard of normal. What I mean is, some of us run a standard 98.6, some of us run hotter. Some of us barely sweat while some of us can wring out their run gear like a wet towel. That’s all to say follow these guidelines, but if you aren’t warm enough during your run, next time add more. If you’re too hot, take away. Just be smart.

Here’s the Run Like a Kenyon guide when the temps get below 50 degrees F:

40-49 degrees – long sleeve moisture wicking shirt, shorts, capris, or tights depending on preference, gloves if you want them or have something like Raynaud’s, and a headband might be needed if particularly windy to cover the ears.

30-39 degrees – same as above, but add an optional light jacket or vest and definitely consider the gloves and headband.

20-29 degrees – think layers, either a long sleeve moisture wicking shirt AND short sleeves underneath to keep the core warm, or an added light jacket or vest, pants or tights depending on preference, gloves and a headband for the ears.

10-19 degrees – two long sleeve moisture wicking shirts, pants or tights (maybe both depending on the temperature rating of the tights), gloves or mittens, headband and hat. Maybe throw on a windbreaker for extra breezy days.

0-9 degrees – all of the above, plus a balaclava or ski mask to cover your face.

below 0 – you do you, I’m out.

Warm Up

It may help alleviate some of the immediate cold shock to do a quick warm up inside. Check out my essential pre-run stretches for more info. The key when warming up inside is to NOT break a sweat. If you start out sweating the cold wind will be a real shock to your system when you get outside.

On super windy days it can also be helpful to start against the wind (anyone else singing?). If you start out against the wind, by the time you are at your sweatiest and tired, you’ll have the wind at your back.

Change out of wet clothes ASAP

Hooray! You’re done with your run in the elements. Now don’t sit around in those cold sweaty clothes. Even if you’re not ready to jump into a hot shower, which is my fave thing to do to warm up, get out of those clothes before you get the chills. Trust me on this.

Another thing I love to do is drink something toasty post run like hot cocoa (or Hot Chocolate Tailwind) to warm myself up after a chilly run. Now, doesn’t that make you a little less reluctant to get out there? 🙂

A Holiday Gift Guide for the Runner in Your Life

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No, I’m not fishing for loot…although I’m not one to decline a gift. 😉 The season of giving is upon us and you might be looking for a holiday gift guide for the runner in your life. On the one hand, runners can be pretty particular about their gear so gifting can be a challenge, but on the other hand we never tire of talking about running, thinking about running, wearing cool stuff, trying new products, etc so you can’t go too far off course (see what I did there?).

First you have to consider how well you know the person. For instance, I have friends who I run with ALL the time and I still wouldn’t buy them running attire. Forget about the horror of trying to guess someone’s size and getting it wrong, it’s just better for people to pick out their own clothes in my opinion. But if, say, your significant other has been complaining about their favorite pair of whatevers wearing out and you know their size, brand etc then have at it!

For the rest of you…I’ve compiled a list of ideas. You’re welcome.

Recovery Care Packages

Recovery nutrition: Tailwind Nutrition offers a recovery line that I absolutely LOOOOOOVE but a quick Google search offers many many more suggestions.

Muscle Rubs: Check out Runner’s World’s list of the best rubs.

Rollers: Check out Amazon for a multitude of foam rollers, grids, and massage sticks. My personal favorite is the TriggerPoint Grid. Hurts so good.

Epsom Salts: Inexpensive and easily found at most drug stores and grocery stores, epsom salts are great for soaking tired muscles.

Compression socks/sleeves: Another savior for tired legs, compression socks are a nice gift that just about everyone can use. If you’re unsure about them, check out my overview and then get to Googling.

Massage Gun: You really love someone if you’re willing to cough up for a massage gun, but hey maybe you have some money to burn! There are a lot of options out there. Theragun, Kraftgun, Hypervolt, and Addaday are just a few popular choices.

Safety Gear

Lights: There are a lot of options for “blinky” lights. There are some that clip on, go on your shoes, headlamps, etc. All of these are good options for runners. Noxgear makes a super cool light up vest that makes a great gift. I get compliments on mine all the time!

Reflective Gear: Almost any running gear comes in a reflective option. Check out some nice vests or jackets for the cooler months.

Road ID: Road ID makes all kinds of ID gear like bracelets, watch clips, lace clips, etc. In the event that something happens while out running, an ID will give responders critical information quickly. Bonus, you can also engrave them with things like “My super cool friend gave this to me” or whatever. 🙂 Bonus bonus, they run sales all the time!

Accessories

Runners never tire of accessories. Especially if they’re like me and are hard on their gear.

Sunglasses: Referencing the above, I’m not allowed to buy fancy sunglasses. I tear them up. Goodr make nice, affordable options that stay put! Check them out, they make lots of cool designs too.

GPS Watch: Again, you may really need to know and love your runner for this one as they can be spendy and we all have difference preferences. I’m a Garmin fan, but there are many more out there, made for beginners and pros alike.

Headphones: For those who need music, podcasts, etc to run, some nice headphones or even wireless options are a plus!

Gaiters: Especially in 2020, gaiters are having a moment. These are nice for covering your face in the cold, but also when passing by other people. I can’t vouch for their effectiveness at fighting a pandemic, but they are good for sweat too.

They even make gaiters for your shoes. Why? This is something I recently learned for trail running, to keep the dirt and gravel out of your socks. I always seem to get gunk around my ankles, what a cool idea. Check out these for inspiration.

Artsy Stuff

I’m trying to keep a lot of my shopping local, or small business this year. Etsy is a good place for unique gifts, and if your runner enjoys that you’re in luck!

There are some cool inspirational bracelets and the like if you’re willing to browse around for awhile.

Something I think I might buy myself (If I ever get to run Big Sur) is some race art.

Other stuff

Hydration: I wrote an Ultimate hydration guide with specifics, but runners need to hydrate! Whether it’s a bottle to take on a run or a cute personalized water bottle for recovery, there are lots of options here.

Run coach: Especially helpful for new runners, or someone stuck in a rut like me, a run coach subscription can be a great way to show you care. Run4prs has made an incredible difference in my running and it’s super cost effective.

Gift cards: When all else fails, gift cards show you care enough to let them pick out whatever they want. 😀