Running Safety

How to become a morning runner in 6 steps

November 6, 2020 by Lisa Kenyon Leave a Comment

One of my favorite things about a morning run is that I’m done before my day begins! I don’t know about you, but the longer the day goes on, the less likely I am to want to workout, or the more likely I am to get distracted by life. When I run in the morning, that’s it!. No chance of regret later. I wasn’t always this way though, I had to adapt to the early mornings. So here’s my advice on becoming a morning runner.

Prepare

One thing that helps with the early morning wakeup and delirium is getting yourself ready the night before. Set out your clothes, so there’s no fumbling around trying to find your socks in the morning. I’ve even heard of people sleeping in their run clothes, but that’s a bit too much for me.

If you’re taking water with you, get that ready too. This could mean putting a bottle in the fridge or just setting it out and filling it in the morning.

Go to bed

Depending on your schedule, a morning run might require a super early wakeup. Sometimes for me it can be as early as 4am! That means if I want to get 7-8 hours of sleep I need to be in bed by 8-9 o’clock. I’m really earning old lady status there.

You may not require that much sleep, but trust me going to bed at midnight and expecting to be wide awake and ready to run is not going to last long if you can do it at all. Sleep is important, it’s when your body really gets a chance to recover.

Wake up early

Oof. This is the rough one for most people. Like I said, I’ve gotten used to it, but I wasn’t always a morning person. If this is you, it’s ok not to start at 4am. I started out getting up just a little early to go to the gym. Maybe you get up 30 minutes earlier and do some yoga. Whatever it takes to establish an earlier routine.

I need to eat a little something before hand, so I add in some extra digestion time. I’ll eat and then take my dog out for a walk first, then get ready to run.

It might take time but once you become accustomed to it, you may even enjoy the feeling of being up before most people and getting a run in before they are even out of bed! On my long run days I like to ask myself, “What did you do before 9am today, self?” “Oh, just ran 10 miles, nbd.” I’ve said it before, but mind tricks are a huge part of running, y’all.

Warm Up

Your body has been pretty immobile for (hopefully) many hours, so you’ll want to make sure you do a little bit of a warmup before you head out. Check out my essential pre and post run stretches for a good start.

Stay Safe

If you’re starting out super early, chances are it’s going to be dark and there won’t be many people out. Read all about my best safe running tips, and make sure to keep yourself safe out there.

Go easy on yourself

You may not become a morning runner right away, you may hate it, you may find your runs are not great, etc. It’s ok. Give yourself some time to adapt and know that if your goal is to become a morning runner, you can turn things around, maybe even grow to love it like me. I’m going to assume if you are reading this you WANT to become a morning runner. If you don’t, that’s also ok! It might not be your jam and honestly whatever gets you out there and feeling good is what’s important.

Why you should be running in the rain

August 7, 2020 by Lisa Kenyon 1 Comment

You’ve planned a run and are all set to go when you realize it’s raining. The easy thing to do is stay inside, maybe even get back under the covers. We’ve all done it haven’t we? We want the weather for our run to be perfect, but running in the rain doesn’t have to be miserable. It can even be nice and refreshing at times, you just need to know how to prepare.

There are a few reasons to run in the rain, but a note of safety first. Don’t go out for a run if there is thunder or lightning, or extreme wind. Also avoid hail storms or an extreme downpour that will prevent you from seeing where you are going. Light to moderate rain, however is perfectly fine as long as you’re careful.

You can’t predict the weather on race day

If you’re training for a race, you can’t rule out the possibility that it might rain. If you’re not accustomed to running under adverse conditions it could make the experience miserable. Knowing what to expect and how to handle it can make all the difference. Maybe this could be you?

Running in the rain can boost confidence

Running in the rain, especially if the temps are a little cooler can really make for a nice run. Having a nice mist to cool you off can do wonders for performance and tromping through a puddle with rain dripping down your face can honestly make you feel like kind of a bad ass.

You could be missing out

Depending on where you live, you could be sitting it out or hitting the treadmill quite a bit during the rainy season and missing out on some great runs. Ok, the treadmill isn’t necessarily a bad thing, but if you’re training for a road or trail race you want to spend as much time outside as possible.

Dos and Don’ts

There are a few things that can make running in the rain a better experience.

DON’T

Wear your favorite shoes – I always avoid taking my faves out to get water logged and wear another pair instead. Speaking of getting water logged, make sure you dry them out afterwards. Stuffing with newspaper is a great absorbent…absorber…method of absorbing water.
Overdress – the more you wear, the more gets wet and soggy. keep it simple with light layers.
Wear your mom’s rain jacket – If it’s cold and you need a jacket, make sure it’s moisture wicking and appropriate for activities like running. Regular rain jackets are designed to keep the water out, but also to keep the heat in. Not what you want during a run.
Wear dark or muted clothing – like running in the dark, running in the rain makes it harder for people and cars to see you. Keep things bright and visible.

DO

Wear a hat or visor with a brim – a nice brim will help to keep the rain off your face and out of your eyes.
Protect your electronics – Get a water proof pouch for your phone, or put it in a Ziploc bag to keep it from getting wet.
Lube up – Chafing and blisters can happen much more often in the rain. Make sure you use an anti-friction stick, or whatever it is you like to use to keep the chafe at bay.
Watch your step – keep your eyes peeled for slick parts of the road, such as paint or reflective areas. Once wet, these can easily cause a slip and fall if you’re not careful.
Avoid storms – again in case you missed it, don’t get yourself caught in a dangerous storm situation like a thunder or lightning storm!

Ok now you’re prepared so give it a go next time it rains. You may love it, you may hate it, but trust me that if you’re serious about this running thing you need to get used to it or at least know how to tackle it. If you see someone else out there, give them a knowing nod. Hello, fellow rockstar.

I’ve got Sweaty Davis Eyes. Stop the sting now!

July 3, 2020 by Lisa Kenyon 1 Comment

Some of you are singing along with me and some of you have no idea what’s happening. Either way, can we talk about keeping sweat and sunscreen out of the eyes? Oof. I’ve written about surviving summer running, but have really been struggling with the burn.

This summer, more so than others for some reason, has got my eyes looking like lizard skin! So red, scaly, and irritated from all the sweat and sunscreen getting into my eyes while out for my runs. So as you can imagine, I’ve been on a bit of a quest to stop the insanity.

Sunscreen

This was the easy part. As you may know, I’m a real stickler for sunscreen. The problem of course is keeping it out of my eyes. Yes, I’ve tried many of the natural, mineral, good for you brands. Every single one still. stings. my. eyes. A few quick tips from friends, strangers, and Google and I decided I just have to wear a hat (or a visor, but that’s not my jam). This way, I can protect my forehead from the sun and avoid putting the sunscreen above my eye area altogether, and BLAM! No sunscreen sting.

Sweat

Now for the harder part. While the sting is less harsh without the sunscreen, it’s still present and my eyes were still in rough shape. This lead me to try a couple of things and one new product to nip this in the bud.

The forehead gutter

OK. That’s not what it’s called but that’s totally what it is. The Veo strip is an adhesive strip for your forehead that is designed to divert the sweat away from your eyes, kind of like a gutter on your house would do. A friend tagged me in a Facebook ad for these, and they aren’t terribly expensive so I thought I’d give it a go.

The pro’s? It stays put and is hardly noticeable. I forgot I even had it on most of the time. It also didn’t leave any kind of mark once removed, and while adhesive sounds scary it wasn’t even as bad as taking off a sweaty bandaid.

I do think it helped a little bit. But not so much that it was worth their one time use for me. I still needed the hat, because sun. And I still got a bit of sweat in my eyes from the area underneath the strip. I guess I’m a brow sweater. Is this a thing I can coin? Anyway the product is cool and may work for a lot of folks, and kinda did for me but still left me wanting more.

Dab Dab

Who knew the solution to my problems was really so simple? I posted in a runners online group about my desperation and several people suggested what now seems like a completely obvious thing: a sweat towel. Sure, I have one for after a run or a workout at the gym, but I had literally never thought about carrying one with me on a run…and I still haven’t.

Buuuut, what I did do is wrap a buff band around my wrist. I’ve used small sweat bands before but they didn’t quite work either. I guess I need more surface area. During my trial run, I just kept dabbing above my eyes to keep the sweat from dripping in. Awesome! And not as disruptive and annoying as it sounds. I did have to get into a groove with it, which hand do I put it on, how do I do it easily, etc. Once I figured that all out, and it will depend on the person what works, I felt great, no more sting and my eyes are returning to their normal appearance.

I think I may invest in a small towel of some sort and figure out a good way to carry it, as the buff did get a little…drenched by the end of the run but who knew this is all it would take?

Sunglasses

This one gets tricky depending on the intensity and your sensitivity. I generally wear sunglasses most of the time outside, I feel like my eyes are really sensitive to bright sun and I want to protect them. The problem is, they really prevent the nice face breeze that keeps my eyes from getting sweaty and stingy.

Besides being a sweat soaker upper, another benefit of a hat is shielding some sun from the eyes. Most of the time I bring along sunglasses as a backup if I need them, but keep my eyes free and breezy under the shade of the brim.

Ok, to sum it all up: I dinked around with a fancy sweat diversion gizmo, and ended up finding that a good old fashioned piece of fabric to wipe my brow is really all I needed to keep the sweat and sunscreen away from my eyes and be sting free. If you’re like me and going scaly, give it a go and I hope it works for you too!

Baby, it’s HOT outside: Surviving running in the heat.

June 13, 2020 by Lisa Kenyon 2 Comments

Well y’all, it’s June and it’s heating up out there. If you live in a humid climate, like me, things are really starting to feel miserable. Running in the heat and humidity can be a challenge, and can even get dangerous if you don’t take a few precautions and learn how to do it right.

Hydration

It might seem obvious, when it’s hot you need to stay hydrated. What might not be obvious though, is how to do it right. I always talk about runners being obsessed with poop, but the other thing is…how often do you look at your pee?

Making sure you are properly hydrated BEFORE you head out on a hot day is important. If you do your business and the bowl isn’t looking like the two guys on the right in this pic, you’re better off drinking water for a bit and delaying your run. If you ever look like that last guy, well…personally I’d head straight to the doc but that’s just me. The xx over the eyes really seal the deal as far as I’m concerned.

urine | Things everyone should know… — My favorite hydration graphic of all time from Nathan Sports

It’s important to stay hydrated while you’re running, too. Personally, I take water with me almost always, aside from a select few days of the year where the weather is perfect and I’m doing a real short run. For runs under 6 miles ish, I use a handheld bottle like this. Longer than that and I opt for my Camelbak. If running with liquid isn’t your thing, you can always plan water stops along your route, or hide a bottle nearby but make sure to drink something.

When it’s super hot and nasty, I also add electrolytes. I’m a fan of Tailwind but use whatever floats your boat, as long as you’re getting some electrolytes. When it’s SUPER super hot? If you gotta run you might consider salt tablets. When I ran the Disney marathon this year and it was 85 degrees in January? Yeah I needed it. You sweat out lots of salty stuff and running with water alone can be dangerous, particularly for women.

Humidity

Ooof this one sucks. I live in the Charleston area and let me tell you, sometimes just walking out the door can be brutal. You’re drenched by the time you get off the porch!

The danger with running in the heat and humidity is that not only does it make make breathing a chore, but it also keeps sweat from evaporating and you run the risk of over heating. If you ever notice you’ve stopped sweating altogether on a run? Seek shade until you cool off!

If you ever get to the point where you aren’t sweating, have a headache, feel confused, have a racing heart rate, are nauseated, etc stop right away, cool down, and call for help. Heat stroke is nothing to mess with, friends.

Time of day and route

During the summer months, consider adjusting your running schedule to run early in the morning, or later in the evening to avoid the intense heat and sun of mid day. I’m an early bird, so for long runs I like to start before the sun comes up, when possible, to avoid the sun as long as I can.

I also try and pick routes that I know have a lot of shade. Running for prolonged periods in the direct sun is really draining and can be dangerous. Sometimes I like to run near the water to get a nice breeze, but I recognize that’s not possible for a lot of folks. Maybe have someone do a drive by and give you a nice spritz from the car. Hahaha, only partly kidding.

Clothing

Dress for the weather. Make sure you’ve got breathable, moisture wicking fabrics that are light weight and light in color. I love my black running gear, but in the summer I try and opt for something lighter, at least on top when I can.

Keeping the sun off of your face and out of your eyes is important too, with sunglasses, or a hat/visor. Visors are typically recommended, as hats tend to trap heat in, not letting your head “breathe”, but I honestly hate them. I don’t hate them on other people, I just can’t wear them myself. So, I opt for hats but try to go with ones that are either mesh on top/back or super breathable fabric.

Sunscreen

Keeping yourself safe from the sun’s rays is important all the time, but especially in the summer. Also especially if your skin is like mine and has…alabaster tendencies. Summer running pretty much has me greased up from head to toe.

I’m still on a quest for a perfect sport sunscreen that doesn’t get into your eyes, so more on that later. If you have one that you love, let me know!

Pace

Slow down. This is a hard one for a lot of people, particularly new runners, to stomach. I’ve written a lot about how pace does not solely determine your success and should not be your source of self esteem. In the summer months? You can almost throw high expectations out the window.

A lot of Googling will tell you to expect at least a 20-30 second slower pace in the heat. Don’t take that too literally, as humidity and other factors can slow you down even more. You may find yourself 90 seconds slower than your usual pace and that’s ok. Focus on getting in the miles and building endurance in the summer and save the super duper speed work for cooler temps.

Well friends, there you have it. Follow these guidelines to keep yourself safe and happy this summer, running in the heat and humidity. Even if you live in a dry heat, they still apply, you lucky dogs.

Tips for Running Safely

March 14, 2020 by Lisa Kenyon 2 Comments

Recently, someone asked if I got scared going out for runs alone in the early morning. My immediate instinct was to say no, which is kind of true but the more I got thinking about it I decided the real answer was that I was not scared, but I was cautious and put in a lot of safety prep for my runs. The unfortunate part about being a female runner these days is that we constantly have to be on the lookout for creeps. Thankfully I live in a pretty safe area, but there are still times I feel nervous, and I still take precautions.

Reflective Clothing

I can’t tell you how many people I see running around in black clothing in the dark. That’s just careless y’all. Make sure people can see you by wearing light colors and/or reflective gear.

Lights

Wear lights when running in the dark. I LOVE my Noxgear! It’s super lightweight and makes me so visible. I also love this clip on light by Nathan that has a chest strap. Super bright and illuminates well in front of you. Plus, it’s USB chargeable.

Awareness/Headphones

I know there are two camps on wearing headphones while running. I personally don’t wear them. I used to, but over the years I find that I don’t really listen to what’s playing. I find my mind wandering and my form and pace are better when I’m not listening to anything.

Of course, there are the occasional treadmill miles we all have to do now and then, and I will plug in to avoid dying of boredom. If you are a headphones person, that’s great but just make sure you are listening at a volume that allows you to hear someone coming up behind you, cars passing by, etc. Bottom line: keep your wits about you!

Pepper Spray

I recently started carrying pepper spray when I run alone. I found this really cool one on Amazon that slips over your hand and is easy to use, but not so easy that you’ll accidentally spray yourself in the face. Peppery spray isn’t just for bad guys either. Ever been chased by a dog on a run? I have and thankfully he was a sweet boy looking for a pal, but what if he wasn’t? I might need to make a quick getaway.

RoadID

Carry identification, you never know when you’ll need it. I wear a RoadID, so in the event I can’t speak for myself, someone has my information and can call my emergency contacts.

Run Against Traffic

This one kills me when I see it out in the world. Y’all. If you can’t see a car coming up behind you, how can you get out of the way? Always run against traffic when you can, even better on the sidewalk but reality doesn’t always give us that option. People are always on their phones these days and I’ve actually had people swerve at me thinking it’s funny. It’s not.

Run With a Buddy

One of the great things about running is that you can do it alone. Buuuut, it’s also amazing when you find a good running buddy to talk with and watch the miles fly by. Creeps are also less likely to take on a group. #girlpower

Vary Your Route

I’m guilty of this myself. I’m a creature of habit and like to run the same places over and over again. I’ve forced myself to start switching it up though and running in different places on different days. I know sometimes this isn’t possible for busy schedules but however you can, try to keep yourself unpredictable in the awful event that someone might be watching. Sorry friends but it happens.

I’m curious to know what other precautions you might take, or if any of these has kept you from a bad situation. I also hope that if there are any men reading this who didn’t know…we don’t give you a wide berth because we’re snobs. We’re just saving our own lives.