Tend Core Principle: Optimize Recovery

Recovery is no doubt a hot topic today. There’s a new recovery technique invented seemingly every day, and someone is “swearing by” all of them. So how do you know what really works?

The truth is, there are few large-scale, comprehensive studies done on most recovery techniques that are specific to runners. The next time you see an article saying, “A new study shows...,” try to find the details of that study, and then decide if you still believe “studies show!”

What this means for you is that you get to rely on your own experiences as the best studies around. If you like to take a warm epsom salt bath after your long runs, and this makes you feel better, do it! If you know yoga makes you feel refreshed the day after a hard run, do it! All you need to know is if a recovery tactic helps you.

The even more refreshing news is that the simplest things will have the greatest impact on your recovery: sleep, a balanced diet, taking care of your mental well being, and most of all ... a smart, progressive training plan! The best training plans will keep your recovery in mind every step of the way by properly building speed, strength, and endurance within your current capabilities, while also gradually increasing those capabilities.

Recovery is both physical and mental, and in life we only have one “pot” of energy that we can draw from. So when work becomes hyper-demanding, this pulls from the same pot that we want to draw energy from for the run later that day. This can make training a bit of a song and dance, but one you can learn to embrace and appreciate.

As individuals, it can be nearly impossible to recognize our limits and acknowledge when we have overdrawn from our energy stores. This is where a third party like a coach, training partner, or good friend, can step in and help you take a look at the big picture.

When you keep the big picture in mind, you truly can optimize recovery. Instead of getting wrapped up in the latest supplement or rolling tool, you can appreciate the progress you are making in your training, prioritize sleep and nutrition, and make time for the things in life that fill you up and keep your mental well being high.

To learn more about these topics, I recommend the books Good to Go by Christie Aschwanden and Why We Sleep by Matthew Walker.

Boom, recovered.

Tend Core Principle: Vary Movement

You don’t need to run six days a week to call yourself “a runner,” and in fact, you stand to make great gains in your running by running less. To be a strong, resilient, life-long runner, it is essential to be a well rounded athlete first.

What does it mean to be an athlete?

Athletes move well, plain and simple. An athlete’s smart movement and intuitive connection with their body can only come through varied movement practices.

Training as an athlete could include weight lifting, swimming, barre, Crossfit, pilates, ice hockey, yoga, cycling, rock climbing, soccer ... the list goes on! You can and you should do more than just run.

All Tend Athletics training plans incorporate varied movement - some clients like to go to group fitness classes to get their variety, while others like to have a personalized routine they can do on their own, such as through weight lifting or swimming.

How to Fuel During Your Half Marathon or Marathon Training

Runners often overlook the incredible opportunities they have to experiment with fueling during their training. The best way to create your fueling and hydration plan for your race is to practice during your training.

In addition to practicing what you will eat DURING your long run, practice what you will eat for dinner the night before a long run and for breakfast the morning of. This way, come race week, you won’t have to get nervous about these things - you will simply follow your typical plan!

Before your Long Run

Experiment with what feels good and how much time you need to digest before your run, so you can replicate that on race day. Your ideal pre-run snack will be high carb, some protein, and low fat/fiber. Some ideas to eat 1 to 2 hours before:

• Half bagel with nut butter

• 1/4 to 1/2 cup oatmeal with chopped dates and nuts

• Granola bar (not protein bar) - such as a Picky Bar or Lara Bar

During Your Long Run

Everyone will have a different need for fuel, but a good rule of thumb is to eat something every 40 - 70 min on your long runs that is mostly carbs, such as:

• CLIF Shot Bloks: Note some flavors have caffeine so if that upsets your stomach avoid those

• Half of a carb-rich bar like a Picky Bar

• 2-3 dates

• Handful of pretzels

• Applesauce squeeze packs

• Pieces of low-fiber muffins

Hydration

Sip water or light electrolyte drink throughout long run - for electrolytes I like nuun or ultima, or making my own with 1 t lemon juice, 1/2 t honey, and pinch of salt. If you use drinks like gatorade I recommend diluting it by 1/2 with water.

After Long Run

It is SUPER important to eat something right after your long run! Runs can sometimes make you feel queasy, so if that is the case for you it’s essential you find something palatable like a smoothie to consume post-run. Within 30-60 minutes, you want to eat something that is mostly carbs with some protein. This will help your body absorb the benefits of that run and recover faster. Some ideas:

• Bagel and nut butter

• Half sandwich

• Sports Bar with more carbs than protein

• Trail mix with dried fruits and nuts

• Banana and nuts or nut butter

• Small rice dish, maybe with a little beans/meat/tofu

• Chocolate milk (dairy or non-dairy milk)

• Smoothie such as: banana, oats, water, nut butter, cinnamon, spinach

5 Minute Yoga for Tight Hips

What runner hasn’t been told they have tight hips? Well, tight hips … be released! Use this short sequence any time of day to loosen up your tight runner hips.

How to Eat the Week of your Half Marathon or Marathon Race

In the week leading up to your race, try to keep things as normal as possible - including what you eat.

The advice to “carbo-load” has been largely refined into a suggestion to eat slightly fewer carbs than usual in the week leading up to your race. You don’t need to make a drastic change, just have a few extra carb-rich snacks! You will likely be working out less this week and possibly less hungry, but be sure to keep eating as if you were training, so you have fuel in your system come race day.

Be sure to stay hydrated all week with water and perhaps one electrolyte drink per day from a low-sugar brand like nuun or ultima.

Food ideas 1-2 days before your race:

Breakfast

• Bagel with nut butter and banana

• Bagel/toast/potatoes and eggs

• Breakfast tacos with corn tortillas, eggs and side of potatoes

• Oatmeal with banana or berries and some nuts or dried fruit

Lunch

• Sandwich of any kind

• Rice bowl with protein and small amount of cooked veggies

Dinner

• Pasta with protein and small amount of cooked veggies

• Rice or potatoes with protein and small amount of cooked veggies

Pre-Race Dinner

Eat food you would normally eat, but don’t eat a larger dinner than usual. Avoid raw veggies and multigrain carbs like whole wheat pasta.

You could try:

• White rice or sweet potato, a small portion of cooked vegetables, and chicken

Pre-Race Breakfast

Eat your usual pre-run breakfast 2-3 hours before your start time, as you have practiced during your long run training days!

Ideas include:

• 1/2 bagel with nut butter

• 1/4 to 1/2 cup oatmeal with chopped dates and nuts

• Granola bar (not high protein bar) - such as a Picky Bar or Lara Bar

Pause for Reflection: Plans

What goal do you have right now that needs a plan, or perhaps a reassessment of your current plan to reach it?

This could be any goal large or small - such as the goals of having a clean house, PRing in your next race, seeing friends more, cooking for yourself, or getting a promotion at work.

• What 1-3 actions can you take to reach this goal today?

• What 1-3 actions can you take in the next week?

• What 1-3 actions can you take in the next month?

• What support will help you reach this goal? Plan for how and when you will ask for this support, reminding yourself that no one ... NO ONE ... accomplishes their goals alone. Not even Beyonce, and not even you. What a relief!

are your running shoes the source of your injury?

The shoes you wear matter, yes, but perhaps not in the way you think …

There is no “best” running shoe or style or brand, no matter what the latest shoe review tells you. Unless somebody borrowed your feet, your body, and your running style for a day, their opinion on a pair of shoes doesn’t really matter to you. 

To reduce your risk of injury, you don’t just need shoes that you think are comfortable, you need TWO (or more) pairs of shoes that you think are comfortable. This is a concept called “rotating” your shoes.

how and Why should you rotate your running shoes?

To rotate training shoes, pick out two shoes meant for running training that ideally have slight differences in support, cushion, or structure. You don’t need a specific schedule of which shoes to wear when, just generally mix up the shoes you wear on your runs throughout each week.  

Just like it’s helpful to vary the terrain you run on (trails, roads, flat, hills), it’s helpful to vary the shoes you run in to limit your risk of overuse injuries and to train and strengthen a greater variety of muscles as you run. 

Don’t forget to break in your new shoes!

Always ease into a new pair of shoes gradually, with a structure like this:

• Week one: Walk around in shoes in daily life for one to a few hours/day.

• Week two: Begin short runs (30 min or less) in your new shoes. Perhaps you break your runs into parts so you can run home and switch shoes. This may seem tedious but is the possibility of a new injury worth it? 

• Week three: Run in the new shoes as you please, while rotating them with your other shoes (since you now know why rotating shoes is so helpful!).

will rotating shoes make you injury free?

Nothing will make you injury free, but every little bit counts. In addition to rotating your shoes, remember that smart training is your greatest protection against injury.

Smart training includes:

• Regular strength training (1-3x/week)

• Gradual build in mileage and intensity (ex. 4-6 months to train for a marathon, not the typical 12-week plans you find online)

• Regular days off (at least 1x/week)

• Cross training (non-running cardio)

• Proper warm ups before runs

• Running on a variety of terrain

• Regular stretching and rolling out

• Space to take time down or off when small pains come up

want to learn more about injury prevention?

consider a virtual running gait and movement analysis

you will walk away with a personalized strength and recovery plan so you can stay strong and healthy in the long run

Pause for Reflection: Responding to Challenge

Think about common challenges you are faced with - at work, in sport, in relationships, with family ... list 3 of these challenges. 

What do you often say to yourself in these challenging times? Right in the moment - what thoughts go through your head? Don’t be surprised if these thoughts are not too kind. Our brains have been trained to be very good at being very unkind to their owners. 

Now think instead what you would say to a friend if they were faced with those same challenges? We would often never say the things we say to ourselves to a friend. Ask yourself - how can you start to speak to yourself more like a friend you love? 

Come up with 3 actionable steps you can take the next time these challenges come up to respond with more positive self talk.  

Favorite Trails to Run in Portland

... besides Forest Park! We can all agree that Forest Park is incredible, but sometimes you might want to mix it up! 

East Side

Powell Butte Nature Park 



Oaks Bottom Wildlife Refuge

Reed College Canyon

Mt. Talbert 

West Side 

Tryon Creek State Park



Marquam Nature Park to Terwilliger Boulevard Parkway Trails 

SW and SE Riverfront Path between Sellwood and Tilikum Crossing Bridges 

Pause for Reflection: Your People

Think about all of the people in your life that love and support you (at home, at work, in other activities...) 

Pick 3 of these people and write about:

• What you appreciate about them

• What are the positive and wonderful things they see in you. Be kind to yourself as you do this, don’t be bashful!