1 00:00:00,200 --> 00:00:02,240 Speaker 1: You don't get to a place where you're running a 2 00:00:02,279 --> 00:00:05,440 Speaker 1: marathon by just sitting on the couch. So today I 3 00:00:05,559 --> 00:00:08,720 Speaker 1: encourage you to text a friend, make a playlist, gerhab 4 00:00:08,800 --> 00:00:11,160 Speaker 1: some new gear, sign up for some sort of race, 5 00:00:11,320 --> 00:00:27,040 Speaker 1: do something that encourages you to lace up and get outside. 6 00:00:29,360 --> 00:00:32,320 Speaker 1: It feels like spring in New York City and I 7 00:00:32,360 --> 00:00:36,040 Speaker 1: am about it. Emily A Body here with another installment 8 00:00:36,080 --> 00:00:40,120 Speaker 1: of Hurdle Moment from Hurdle, a wellness focused podcast where 9 00:00:40,120 --> 00:00:43,240 Speaker 1: I sit down with inspiring individuals to talk about everything 10 00:00:43,360 --> 00:00:45,640 Speaker 1: from their big wins to how they've gone through some 11 00:00:45,680 --> 00:00:51,160 Speaker 1: of life's toughest moments. On the show, you can expect vulnerability, motivation, 12 00:00:51,479 --> 00:00:55,240 Speaker 1: and candid discussions with everyone from top athletes to aspiring 13 00:00:55,400 --> 00:00:59,440 Speaker 1: entrepreneurs on what it takes to really follow your passions. 14 00:00:59,800 --> 00:01:03,040 Speaker 1: My mission is simple to inspire you to be your 15 00:01:03,080 --> 00:01:07,520 Speaker 1: best self, move with intention, and have some fun along 16 00:01:07,560 --> 00:01:10,600 Speaker 1: the way. This week for Hurdle Moment, I am chatting 17 00:01:10,600 --> 00:01:14,600 Speaker 1: through strategies to make the long run feel easier. It's 18 00:01:14,640 --> 00:01:18,720 Speaker 1: a question I get all of the time, how do 19 00:01:18,800 --> 00:01:19,480 Speaker 1: I run long? 20 00:01:20,000 --> 00:01:24,480 Speaker 2: Granted long is interpretive just like fast. 21 00:01:24,840 --> 00:01:27,040 Speaker 1: For the sake of today's show, I'm talking about the 22 00:01:27,120 --> 00:01:29,560 Speaker 1: runs that last you over an hour or so, and 23 00:01:29,640 --> 00:01:34,120 Speaker 1: perhaps sometimes a little bit longer, those double digit hitters 24 00:01:34,120 --> 00:01:36,600 Speaker 1: that are often saved for the weekend. I find that 25 00:01:36,680 --> 00:01:38,800 Speaker 1: often a lot of the time when people are asking 26 00:01:38,840 --> 00:01:41,800 Speaker 1: me this, how do I run long? They're struggling to 27 00:01:41,880 --> 00:01:44,760 Speaker 1: start running in the first place, And when you're in 28 00:01:44,800 --> 00:01:47,800 Speaker 1: that position, running a mile or a five k can 29 00:01:47,840 --> 00:01:52,200 Speaker 1: feel super daunting. Nevertheless, tackling something like a ten mile 30 00:01:52,280 --> 00:01:54,520 Speaker 1: or come the weekend, I've got good news for you. 31 00:01:55,080 --> 00:01:59,400 Speaker 1: It is not impossible. You two can enjoy the meditative 32 00:01:59,400 --> 00:02:03,320 Speaker 1: awesomeness of a long run, ideally followed by a stack 33 00:02:03,320 --> 00:02:07,320 Speaker 1: of pancakes, a bloody Mary, a mimosa whenever you want, 34 00:02:07,800 --> 00:02:10,200 Speaker 1: as long as you have the desire to put in 35 00:02:10,280 --> 00:02:13,040 Speaker 1: the work now. Of course, what I have to offer 36 00:02:13,200 --> 00:02:15,880 Speaker 1: is just a starting point. So if you have any 37 00:02:15,960 --> 00:02:18,760 Speaker 1: of your own tips or tricks that you swear by 38 00:02:18,800 --> 00:02:21,079 Speaker 1: when it comes to the long run, I want to 39 00:02:21,080 --> 00:02:23,640 Speaker 1: hear about them. Hit me up over Instagram at Emily 40 00:02:23,680 --> 00:02:26,480 Speaker 1: a Body, and at Hurdle Podcast, and of course always 41 00:02:26,520 --> 00:02:31,240 Speaker 1: available over email, It's Emily at hurdle dot us. Before 42 00:02:31,240 --> 00:02:33,120 Speaker 1: I jump into today's episode, I want to give a 43 00:02:33,160 --> 00:02:33,880 Speaker 1: shout out to my. 44 00:02:33,919 --> 00:02:35,040 Speaker 2: Sponsor at Beam. 45 00:02:35,520 --> 00:02:38,360 Speaker 1: Beam recently launched two new products, one of which I'll 46 00:02:38,440 --> 00:02:40,320 Speaker 1: highlight today called Boost. 47 00:02:40,520 --> 00:02:43,160 Speaker 2: If you are feeling sore or stiff. 48 00:02:43,400 --> 00:02:46,919 Speaker 1: Boost is for you, a functional, quick drying, water based 49 00:02:46,960 --> 00:02:51,720 Speaker 1: gel full of NANOCBD particles. It's literally the perfect addition 50 00:02:52,000 --> 00:02:54,200 Speaker 1: to your day to day. I take it from meetings 51 00:02:54,320 --> 00:02:56,360 Speaker 1: to workouts. I throw it in my bag and I 52 00:02:56,400 --> 00:02:59,560 Speaker 1: am ready to go. Beam is offering hurdle listeners a 53 00:02:59,680 --> 00:03:03,080 Speaker 1: really awesome deal. It's fifteen percent off your purchase if 54 00:03:03,080 --> 00:03:06,400 Speaker 1: you head on over to beamtlc dot com and use 55 00:03:06,400 --> 00:03:10,079 Speaker 1: the code hurdle at checkout. Again, that's beamtlc dot com. 56 00:03:10,240 --> 00:03:14,000 Speaker 1: Use hurdle at checkout for fifteen percent off and with that, 57 00:03:14,480 --> 00:03:27,240 Speaker 1: let's get to hurdling. I'll never forget the first day 58 00:03:27,280 --> 00:03:30,519 Speaker 1: I logged a ten mile run. It was two thousand 59 00:03:30,520 --> 00:03:34,679 Speaker 1: and eight and I was training for my first half marathon, 60 00:03:34,760 --> 00:03:37,840 Speaker 1: the Hartford Half. At the time, I was a junior 61 00:03:38,200 --> 00:03:40,760 Speaker 1: in college at the University of Connecticut, and I was 62 00:03:40,800 --> 00:03:43,760 Speaker 1: living with my mom during summer breaks in Milford. And 63 00:03:43,840 --> 00:03:47,360 Speaker 1: I remember looking down at my purple and orange Nike 64 00:03:47,680 --> 00:03:51,600 Speaker 1: Sport band. How's that verdating myself and there it was, 65 00:03:51,800 --> 00:03:56,840 Speaker 1: in small digits on the screen, a beautiful ten point zero. 66 00:03:57,000 --> 00:04:00,440 Speaker 1: As someone who so vividly remembers a time where she 67 00:04:00,480 --> 00:04:03,880 Speaker 1: could barely run a single mile, I remember feeling the 68 00:04:03,920 --> 00:04:09,560 Speaker 1: emotion take over me. I felt invincible, tired, but invincible. 69 00:04:10,040 --> 00:04:13,080 Speaker 1: So fast forward to now. In long runs, they feel 70 00:04:13,320 --> 00:04:17,520 Speaker 1: kind of like religious experience, one that I indulge in often, 71 00:04:17,880 --> 00:04:19,599 Speaker 1: whether or not I've got a race on my to 72 00:04:19,600 --> 00:04:22,760 Speaker 1: do list. I'm typically up and out on Saturdays by nine, 73 00:04:22,960 --> 00:04:26,479 Speaker 1: longing ten plus miles because honestly, it just makes me 74 00:04:26,600 --> 00:04:31,359 Speaker 1: feel like me now. Granted that mileage can feel a 75 00:04:31,440 --> 00:04:34,200 Speaker 1: little tedious at times, so that's why I'm here today 76 00:04:34,200 --> 00:04:36,440 Speaker 1: to talk you through how to pass the time and 77 00:04:36,480 --> 00:04:40,280 Speaker 1: make those long runs feel attainable. Fact is is that 78 00:04:40,320 --> 00:04:43,599 Speaker 1: you won't know until you try. Until you try a 79 00:04:43,640 --> 00:04:46,880 Speaker 1: certain thing, whether that's running fast or perhaps running it all, 80 00:04:47,120 --> 00:04:50,839 Speaker 1: you don't really understand what you are capable of. For 81 00:04:50,920 --> 00:04:54,719 Speaker 1: someone who doesn't run regularly and feels like activity is difficult, 82 00:04:54,720 --> 00:04:57,119 Speaker 1: it's going to say feeling that kind of way until 83 00:04:57,160 --> 00:05:00,000 Speaker 1: you make some sort of conscious effort to make a change. 84 00:05:00,640 --> 00:05:02,680 Speaker 1: You're not gonna wake up one day and go out 85 00:05:02,680 --> 00:05:06,440 Speaker 1: and run eight, ten, twelve miles, even one mile if 86 00:05:06,480 --> 00:05:09,599 Speaker 1: you don't start small. It starts with that first step, 87 00:05:09,640 --> 00:05:12,479 Speaker 1: the same step that feels super intimidating. But once you 88 00:05:12,480 --> 00:05:15,560 Speaker 1: get out there, you'll realize that maybe, after all, it's 89 00:05:15,640 --> 00:05:19,600 Speaker 1: not so bad. This is probably also an important point 90 00:05:19,600 --> 00:05:22,240 Speaker 1: to remind you that you cannot compare your journey or 91 00:05:22,279 --> 00:05:26,440 Speaker 1: your progress to someone else's. I was in Atlanta last 92 00:05:26,440 --> 00:05:30,320 Speaker 1: weekend watching people run twenty six point two miles at 93 00:05:30,320 --> 00:05:34,280 Speaker 1: a sub five forty pace, and honestly, that's never going 94 00:05:34,320 --> 00:05:38,120 Speaker 1: to be me, And that's okay, that's their journey, it's 95 00:05:38,160 --> 00:05:41,919 Speaker 1: not mine, and you have won yourself. So first tip 96 00:05:42,000 --> 00:05:44,919 Speaker 1: for making the long run feel a little bit more attainable, 97 00:05:44,960 --> 00:05:48,120 Speaker 1: a little bit more enjoyable, is do it with friends. 98 00:05:48,760 --> 00:05:52,000 Speaker 1: I have lived here for almost eight years, which is 99 00:05:52,240 --> 00:05:54,680 Speaker 1: a whole types of surreal, and it took me a 100 00:05:54,760 --> 00:05:58,760 Speaker 1: really long time to get involved with the running community 101 00:05:58,760 --> 00:06:01,240 Speaker 1: in New York. Now that I'm a part of it, 102 00:06:01,279 --> 00:06:03,279 Speaker 1: I'm a member of Brooklyn Track Club. I run with 103 00:06:03,279 --> 00:06:06,000 Speaker 1: Old Man Run Club on the weekends. It's hard to 104 00:06:06,120 --> 00:06:09,720 Speaker 1: not kick myself for waiting so long. To be honest, 105 00:06:09,760 --> 00:06:13,120 Speaker 1: I think I was just scared. I didn't want to 106 00:06:13,160 --> 00:06:15,560 Speaker 1: be bad at running. It took me so long to 107 00:06:15,600 --> 00:06:18,080 Speaker 1: feel like I was semi decent at running, so to 108 00:06:18,120 --> 00:06:21,000 Speaker 1: do it alongside other people and feel like that wasn't 109 00:06:21,040 --> 00:06:26,040 Speaker 1: good enough it felt intimidating. But really, running with friends 110 00:06:26,080 --> 00:06:29,679 Speaker 1: is about so much more than just your speed. Whether 111 00:06:29,720 --> 00:06:32,280 Speaker 1: it's with a run club or just a buddy. Going 112 00:06:32,320 --> 00:06:35,440 Speaker 1: out there with other people, it helps keep you accountable 113 00:06:35,440 --> 00:06:38,599 Speaker 1: and it makes it something to really look forward to. Plus, 114 00:06:38,720 --> 00:06:41,279 Speaker 1: friends can help push the pace and help you get 115 00:06:41,320 --> 00:06:44,479 Speaker 1: a little outside of your comfort zone. Until I was 116 00:06:44,480 --> 00:06:47,240 Speaker 1: surrounded by people that were running faster than me, I 117 00:06:47,279 --> 00:06:51,719 Speaker 1: didn't feel as motivated to run super fast myself. Now, 118 00:06:51,760 --> 00:06:54,320 Speaker 1: if you're a little too nervous to dive in head first, 119 00:06:54,440 --> 00:06:57,040 Speaker 1: then you can start online. I've had ladies from Peloton 120 00:06:57,080 --> 00:06:59,120 Speaker 1: like Robin Arzon and Ali Love on the show and 121 00:06:59,160 --> 00:07:01,839 Speaker 1: I'll put their episode in the show notes. And Peloton's 122 00:07:01,839 --> 00:07:04,200 Speaker 1: a great example of a stellar place to start where 123 00:07:04,240 --> 00:07:07,200 Speaker 1: you can find a support network that really gets behind 124 00:07:07,240 --> 00:07:11,880 Speaker 1: you from the comfort of your own treadmill. Second suggestion 125 00:07:12,240 --> 00:07:16,800 Speaker 1: to make the miles go by have a killer playlist. Now, again, 126 00:07:16,840 --> 00:07:18,880 Speaker 1: if you're running with a bunch of people, maybe not 127 00:07:18,960 --> 00:07:20,920 Speaker 1: the time to blast that in your headphones. 128 00:07:20,960 --> 00:07:22,960 Speaker 2: But otherwise, every single. 129 00:07:22,720 --> 00:07:25,400 Speaker 1: Time I'm out on my own for a run and 130 00:07:25,480 --> 00:07:28,280 Speaker 1: Drake's nice for what comes on, I feel like I 131 00:07:28,360 --> 00:07:32,800 Speaker 1: am invincible. I've been adding to the same playlist probably 132 00:07:32,960 --> 00:07:35,800 Speaker 1: since two thousand and eight, when I started running. I've 133 00:07:35,840 --> 00:07:37,720 Speaker 1: talked about it on the pod before, and I won't 134 00:07:37,720 --> 00:07:41,080 Speaker 1: embarrass myself now, but what I will say is that 135 00:07:41,560 --> 00:07:44,640 Speaker 1: my playlist is full of songs that are all beats 136 00:07:44,680 --> 00:07:47,679 Speaker 1: per minute. Every single song on there around one hundred 137 00:07:47,720 --> 00:07:51,600 Speaker 1: and eighty five, which means that exactly the cadence which 138 00:07:51,640 --> 00:07:54,200 Speaker 1: I feed are striking the ground is the beat that 139 00:07:54,280 --> 00:07:56,760 Speaker 1: is coming through my headphones. For me, it adds to 140 00:07:56,760 --> 00:07:59,080 Speaker 1: the moving meditation, and it makes the whole thing just 141 00:07:59,120 --> 00:08:03,080 Speaker 1: a little bit more enjoyable. My next tip for you 142 00:08:03,120 --> 00:08:06,920 Speaker 1: to enjoy the long run, don't stress about your pace. 143 00:08:07,520 --> 00:08:11,400 Speaker 1: For me, like I said, the long run is moving meditation. 144 00:08:11,560 --> 00:08:14,280 Speaker 1: It's something I look forward to all week. It's my 145 00:08:14,400 --> 00:08:17,600 Speaker 1: opportunity to digest what happened over the last seven days 146 00:08:17,640 --> 00:08:20,720 Speaker 1: and prep for what's ahead. So when it comes to pacing, 147 00:08:20,800 --> 00:08:23,480 Speaker 1: my biggest suggestion is not to freak out about it. 148 00:08:23,920 --> 00:08:28,080 Speaker 1: In my eyes, this isn't about that. It's about a feeling. 149 00:08:28,240 --> 00:08:28,560 Speaker 2: Now. 150 00:08:28,960 --> 00:08:33,760 Speaker 1: Granted, sometimes those feelings can be complicated. A friend of 151 00:08:33,800 --> 00:08:36,280 Speaker 1: mine and I were exchanging different excerpts from books. We 152 00:08:36,280 --> 00:08:39,200 Speaker 1: were reading about pain, something that a lot of runners 153 00:08:39,320 --> 00:08:42,680 Speaker 1: know really well. I was reading the Incomplete Book of 154 00:08:42,760 --> 00:08:45,640 Speaker 1: Running by Peter Segal, and in the book he touches 155 00:08:45,720 --> 00:08:48,880 Speaker 1: on that hurt. He writes that it's interesting that runners 156 00:08:48,920 --> 00:08:52,360 Speaker 1: are all about embracing pain that could be otherwise completely 157 00:08:52,559 --> 00:08:56,440 Speaker 1: avoidable with modern technology like bikes and cars and all 158 00:08:56,480 --> 00:08:59,800 Speaker 1: sorts of other machines. He writes that when you do 159 00:09:00,120 --> 00:09:03,440 Speaker 1: choose to exercise, specifically, when you choose to run, you 160 00:09:03,520 --> 00:09:06,839 Speaker 1: sign up for some of that suck. His wife asked 161 00:09:06,880 --> 00:09:09,160 Speaker 1: him why do you do it if it hurts so much, 162 00:09:09,240 --> 00:09:12,240 Speaker 1: and he answered, that's kind of the point. That's why 163 00:09:12,280 --> 00:09:15,520 Speaker 1: the long run is so special, because even in the hurt, 164 00:09:15,559 --> 00:09:20,400 Speaker 1: it's an opportunity to really understand that you have potential. 165 00:09:20,920 --> 00:09:24,080 Speaker 1: You have potential to do things that maybe you never 166 00:09:24,320 --> 00:09:27,160 Speaker 1: thought you could. And how special is it that that 167 00:09:27,200 --> 00:09:30,760 Speaker 1: feeling can come just from lacing up your shoes. On 168 00:09:30,800 --> 00:09:33,840 Speaker 1: that note, another tip for enjoying the run is to 169 00:09:34,000 --> 00:09:36,920 Speaker 1: mix up the pace. A great way to break things 170 00:09:37,000 --> 00:09:39,920 Speaker 1: up is to incorporate different speedwork into the mix. So 171 00:09:40,000 --> 00:09:44,360 Speaker 1: maybe alternate between fast and slower miles. Maybe you do 172 00:09:44,400 --> 00:09:46,520 Speaker 1: a warm up, you hit a few miles at tempo 173 00:09:46,640 --> 00:09:49,640 Speaker 1: which is a push pace, and then ease into something 174 00:09:49,679 --> 00:09:53,160 Speaker 1: more comfortable. However, which way you want to mix things up, 175 00:09:53,200 --> 00:09:57,079 Speaker 1: that little bit of variation can make a major difference. 176 00:09:57,600 --> 00:10:00,480 Speaker 1: And my last tip for enjoying the life long run 177 00:10:00,640 --> 00:10:03,680 Speaker 1: is check the forecast. The last thing you want to 178 00:10:03,679 --> 00:10:06,840 Speaker 1: do is get out there and feel ill prepared, whether 179 00:10:06,880 --> 00:10:09,840 Speaker 1: it's hot, whether it's cold. Layers are your friend, and 180 00:10:09,920 --> 00:10:12,880 Speaker 1: the best kind of layers are ones that are sweat wiging. 181 00:10:13,040 --> 00:10:15,720 Speaker 1: When it comes to temperature, you want to be getting 182 00:10:15,880 --> 00:10:19,240 Speaker 1: dressed as if it is fifteen degrees or so warmer 183 00:10:19,280 --> 00:10:22,720 Speaker 1: outside than it actually is. Also something not to forget, 184 00:10:22,880 --> 00:10:26,760 Speaker 1: extremities are important, especially in the winter. You want to 185 00:10:26,760 --> 00:10:29,120 Speaker 1: make sure you're covered up where it matters most, which 186 00:10:29,160 --> 00:10:32,720 Speaker 1: means ears, hands and feet. I remember when I was 187 00:10:32,760 --> 00:10:35,480 Speaker 1: out in Colorado with the team at Eddie Bauer. We 188 00:10:35,480 --> 00:10:37,800 Speaker 1: were heading out for a hike and the guy told 189 00:10:37,840 --> 00:10:40,120 Speaker 1: us that if you get outside right at the beginning 190 00:10:40,160 --> 00:10:43,760 Speaker 1: and you already feel warm, then you're making a major mistake. 191 00:10:44,200 --> 00:10:47,360 Speaker 1: I can't reiterate this enough. The most important part of 192 00:10:47,440 --> 00:10:49,800 Speaker 1: the long run is stepping out and starting in the 193 00:10:49,840 --> 00:10:52,400 Speaker 1: first place. You don't get to a place where you're 194 00:10:52,440 --> 00:10:55,160 Speaker 1: running a marathon by just sitting on the couch. So 195 00:10:55,240 --> 00:10:58,880 Speaker 1: today I encourage you to text a friend, make a playlist, 196 00:10:59,000 --> 00:11:01,800 Speaker 1: grab some new gear, sign up for some sort of race, 197 00:11:01,920 --> 00:11:04,520 Speaker 1: do something that encourages you to lace. 198 00:11:04,360 --> 00:11:07,840 Speaker 2: Up and get outside. You know my shtick. 199 00:11:07,960 --> 00:11:10,720 Speaker 1: Amazing things happen when you believe that you are worthy 200 00:11:10,800 --> 00:11:14,160 Speaker 1: of your own investment. So today it's time to put 201 00:11:14,240 --> 00:11:18,000 Speaker 1: some money in the bank. At Hurdle Podcast at Emily 202 00:11:18,040 --> 00:11:22,240 Speaker 1: Abadi another hurdle conquered. Catch you guys next time.