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Speaker 1: Start slow.

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Speaker 2: You don't go out one day and put out a

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Speaker 2: pair of sneakers and all of a sudden you're ready

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Speaker 2: to run a marathon. It doesn't work like that. It

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Speaker 2: doesn't need to be everest. It doesn't need to be

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Speaker 2: a certain distance or even going out there for an

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Speaker 2: hour or hours on end. Better yet, just set small,

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Speaker 2: incremental goals that make you feel accomplished. Hey Herdler's Emily A.

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Speaker 2: Badi checking in with another installment of Hurdle Moment from Hurdle,

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Speaker 2: a wellness focused podcast where I sit down with inspiring

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Speaker 2: individuals to talk about everything from their big ones to

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Speaker 2: how they've gone through some of life's toughest moments. On

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Speaker 2: the show, you can expect vulnerability, motivation, and candid discussions with.

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Speaker 1: Everyone from top athletes to aspiring.

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Speaker 2: Entrepreneurs on what it really takes to follow your passions.

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Speaker 2: My mission is simple to inspire you to be your

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Speaker 2: best self, move with intention, and have some fun along

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Speaker 2: the way. Man, things have been crazy lately. Every day

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Speaker 2: it feels like it goes by in a flash but

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Speaker 2: also takes forever, and I am doing everything I can

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Speaker 2: to just find some sanity in the day to day

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Speaker 2: when I'm spending so much of it in my small apartment,

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Speaker 2: and that looks different every day. Some days that's taking

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Speaker 2: a workout class on Instagram Live. Others it's reading and

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Speaker 2: doing meditation. Some days it's getting out for a run.

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Speaker 2: Some days it's all of those things and more. Like

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Speaker 2: many of you, I'm just trying to do the best

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Speaker 2: I can with what I have and manage myself and

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Speaker 2: my stress and my anxiety in this uncertain situation.

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Speaker 1: With that said, today's episode, I.

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Speaker 2: Am going to be talking to you about best practices

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Speaker 2: if you're new to running, some tips for how to

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Speaker 2: amp up your outdoor running now that it seems to

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Speaker 2: be one of the few ways that we can move regularly. Now,

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Speaker 2: a word of caution and hopefully some understanding on your

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Speaker 2: side so that you know where I'm coming from with

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Speaker 2: this episode. I offer all of these tips assuming that

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Speaker 2: you are running in a socially responsible and safe way.

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Speaker 2: I had a lot of different dialogues yesterday over Instagram

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Speaker 2: direct message with many of you who just feel unsure

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Speaker 2: if this is what we should be doing right now.

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Speaker 2: I get that, I feel you. If you're going to

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Speaker 2: head outside and run, you accept a little bit of risk,

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Speaker 2: But how many things are there in our lives that

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Speaker 2: we all feel as though we are accepting a little

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Speaker 2: little bit of risk when it comes to executing. The

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Speaker 2: experts that I have spoken with, including last week, Doctor Darien,

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Speaker 2: you can check out that episode. There'll be a link

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Speaker 2: in the show notes. The experts have told me that

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Speaker 2: running outside is okay again if you are doing it

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Speaker 2: in a safe manner. That means running alone and in

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Speaker 2: the process of doing that, staying at least six feet,

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Speaker 2: if not desirably a lot more away from other people.

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Speaker 2: I'm also personally bringing hand sanitizer out when I leave

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Speaker 2: the apartment to make sure that after I physically walk

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Speaker 2: out the door, I can clean up if I do

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Speaker 2: happen to accidentally touch my face while I'm on the move.

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Speaker 2: And I'm really taking into account more than ever where

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Speaker 2: I am going for my run. Granted, many of you

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Speaker 2: listening to this live in much more suburban neighborhoods that

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Speaker 2: I am coming to you from New York City, which

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Speaker 2: means that there are a lot of people around. I

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Speaker 2: personally have felt most comfortable avoiding Central Park unless I'm

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Speaker 2: getting out really early. I'm talking before seven am, and

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Speaker 2: that's just because in my experience over the last few weeks,

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Speaker 2: the parks have been quite crowded.

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Speaker 1: You know, people may.

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Speaker 2: Or may not be following the rules or the suggestions

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Speaker 2: that are put into place, and that is at their

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Speaker 2: own discretion. But for me, it's not something that I'm

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Speaker 2: willing to risk. So I have been taking my runs

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Speaker 2: mostly to the streets and when I feel comfortable running

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Speaker 2: in the actual street or at least in that white

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Speaker 2: lined area by the bike lane. This avoids me to

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Speaker 2: not be coming head to head with other passers by,

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Speaker 2: and also just keep my distance from anything that may

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Speaker 2: be happening around me when I'm on the move. Again,

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Speaker 2: I get it, everyone has a different preference. I'm not

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Speaker 2: looking to stir up controversy, and I'm taking into account

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Speaker 2: my mental health when i make this conscious decision to

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Speaker 2: run responsibly. For me, so much much of what makes

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Speaker 2: me feel like me is getting out there and moving

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Speaker 2: my body and also of course getting in some of

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Speaker 2: that essential vitamin D. If I am told tomorrow that

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Speaker 2: I should not be going out for a run at

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Speaker 2: the experts show up on that eleven am press conference

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Speaker 2: and they tell me it's an OG, then it's an O. Go.

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Speaker 2: I'm not going to go out there and quote unquote

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Speaker 2: break the rules, but for now it is my choice

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Speaker 2: to embrace. The roads are still open and I can

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Speaker 2: do this thing that makes me feel like me because man,

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Speaker 2: am I so thankful for it? Right now, before I

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Speaker 2: get into my suggestions for beginner runners or people that

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Speaker 2: are running more than maybe they used to, I do

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Speaker 2: want to take a second and give a shout out

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Speaker 2: to my sponsor at beam. I have never incorporated CED

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Speaker 2: into my routine more than right now. Every single morning,

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Speaker 2: I do two things. Firstly, I shake up my athletic

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Speaker 2: greens and then I take a dropper from my The

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Speaker 2: cbdoil and it comes in this easy to use dropper.

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Speaker 2: It's third party tested for quality and to reiterate if

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Speaker 2: you're not familiar with how CBD works, this is CBD

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Speaker 2: without the THHC. When I take it, I feel more

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Speaker 2: focused rich. Right now I could really use as I

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Speaker 2: Use the code hurdle at checkout for fifteen percent off

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Speaker 2: your purchase and that's it. With that, let's get to hurdling.

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Speaker 2: When I started running, I felt absolutely helpless. It was

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Speaker 2: the summer after my sophomore year of college, and I

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Speaker 2: had decided it was in my mind that I was

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Speaker 2: going to run every single day. I was working at

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Speaker 2: a summer camp at the time. I've told this story before,

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Speaker 2: and I went out every day after lunch because I

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Speaker 2: knew that I wanted to make running a daily habit.

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Speaker 1: Now.

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Speaker 2: It was not easy, and some days to this day,

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Speaker 2: I'm an eight time marathoner and it still doesn't feel easy.

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Speaker 2: But there have been some best practice tips and tricks

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Speaker 2: that I have used to not only be easier on myself,

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Speaker 2: but learn to embrace running even on the days when

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Speaker 2: it feels super difficult. I went out yesterday, and some

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Speaker 2: days I have what I refer to as these old

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Speaker 2: Emily runs, where every single step just feels heavy and

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Speaker 2: almost impossible, And the thing that keeps me going on

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Speaker 2: those days are just the reminder to myself of how

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Speaker 2: much better I feel after I move my body. I

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Speaker 2: break the run up into smaller segments. I think to myself, Okay,

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Speaker 2: get through this song, and when the song ends, I say, okay,

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Speaker 2: get through this song. Sometimes I'll put on a podcast

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Speaker 2: or again a really great playlist to entertain me. To

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Speaker 2: make the miles, I'll bite slow, feeling go by a

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Speaker 2: little bit faster. And other times I'll even put forth

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Speaker 2: some sort of reward to myself if I keep moving,

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Speaker 2: if I keep going even again, if it's just a

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Speaker 2: few miles, so that I have something to look forward

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Speaker 2: to when.

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Speaker 1: It's all said and done.

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Speaker 2: For me, it was a bath last night with a

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Speaker 2: glass of red wine and the sage wellness bath salts

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Speaker 2: that I'm obsessed with right now. And let me tell you,

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Speaker 2: it was so relaxing and so necessary. All right, So

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Speaker 2: best practice tips start slow again. You don't go out

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Speaker 2: one day and put on a pair of sneakers and

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Speaker 2: all of a sudden you're ready to run a marathon.

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Speaker 2: It doesn't work like that. That summer that I referenced

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Speaker 2: where I started running. Every single day, I ran a

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Speaker 2: half mile. That's it. It doesn't need to be everest.

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Speaker 2: It doesn't need to be a certain distance or even

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Speaker 2: going out there for an hour or hours on end.

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Speaker 2: Better yet, just set small incremental goals that make you

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Speaker 2: feel accomplished. Maybe three times a week you're aiming to

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Speaker 2: go out and run fifteen to twenty minutes. A good

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Speaker 2: tip that Nike running coach Jess Woods gave me last

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Speaker 2: week was to never up your mileage by more than

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Speaker 2: two miles overall in a single week. The last thing

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Speaker 2: you want to do is get out there and get

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Speaker 2: over excited and do too much and then.

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Speaker 1: Put yourself at risk for injury.

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Speaker 2: Make sure you're recognizing in this effort, in this new

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Speaker 2: way of movement, that progress is progress period. You don't

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Speaker 2: need to compare yourself to other people more than ever,

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Speaker 2: especially right now, moving your body should feel good. You

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Speaker 2: should be getting out there to give back to yourself.

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Speaker 2: The next tip I have to offer you is set

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Speaker 2: some goals. A lot of people are struggling with canceled

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Speaker 2: races or postponed races. It's a topic that we talked

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Speaker 2: about last week with coach Woods for hurdle moment. Just

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Speaker 2: because you don't have a race on the calendar doesn't

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Speaker 2: mean you can't set some other sort of goal. So

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Speaker 2: maybe again, it is a time goal. Maybe you want

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Speaker 2: to run consistently for ten minutes without taking any walk breaks.

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Speaker 2: Maybe you want to break a certain time barrier for

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Speaker 2: a certain distance. For me, I've long been trying to

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Speaker 2: break the six minute mile. It hasn't happened just yet,

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Speaker 2: but for sure it is something that's on my radar

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Speaker 2: in the months to come. By setting a small goal,

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Speaker 2: you have something to work toward, something to keep you excited,

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Speaker 2: and maybe something that motivates you to keep getting out

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Speaker 2: there week after week. The next tip I have to

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Speaker 2: people getting out there and running more is make sure

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Speaker 2: you're getting yourself some specific for running sneakers. I had

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Speaker 2: a friend reach out to me a few weeks back

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Speaker 2: telling me that he ran ten miles in met cons,

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Speaker 2: and while the Nike met Con is a great shoe

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Speaker 2: for hit work and weightlifting, it.

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Speaker 1: Is not made to go run ten miles.

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Speaker 2: By not giving your foot the proper foot suit, as

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Speaker 2: I love to refer to it, you are again risking injury.

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Speaker 2: And the last thing you need right now is to

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Speaker 2: be on the injured list When we're already spending so

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Speaker 2: much of our time inside and dealing with so much

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Speaker 2: other stress. And anxiety for a running specific sneaker that

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Speaker 2: works for you. I have recorded an episode on this.

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Speaker 2: I will also put the link to that episode in

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Speaker 2: the show notes so you can figure out how to

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Speaker 2: find the best sneaker for you. What I will say

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Speaker 2: here is that the research shows no matter what your

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Speaker 2: foot type is, and there are different foot types. Again,

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Speaker 2: all of these different things are explained in that episode,

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Speaker 2: so click over there. But basically, no matter what your

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Speaker 2: foot type is, the most important thing is that you

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Speaker 2: feel comfortable in your go.

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Speaker 1: To running sneakers.

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Speaker 2: So while they do make running sneakers to accommodate all

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Speaker 2: of these different foot types, all of these different gate cycles,

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Speaker 2: the most important thing is that whatever you're putting on

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Speaker 2: your feet feels good when you're on the move. And

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Speaker 2: my last tip for anyone that's getting out there is

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Speaker 2: talk about it with people. Share your experience with people.

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Speaker 2: Not irl, not going for runs with friends, but talk

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Speaker 2: to your friends, talk to your family about your experience

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Speaker 2: with running. Maybe journal about your experience with running as well.

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Speaker 2: Ask questions. No question is a silly question. I myself

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Speaker 2: feel like I'm connecting with my friends and family more

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Speaker 2: than I ever have before, despite being confined to this

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Speaker 2: little apartment. The running community is great and supportive and

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Speaker 2: embraces everyone no matter what your pace may be. There

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Speaker 2: are also so many different virtual races going on that

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Speaker 2: in courage solo runners to submit their times and their

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Speaker 2: distances to be part of something bigger than just them,

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Speaker 2: and I think that's so encouraging and so wonderful. I'll

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Speaker 2: put a few of those races that I've heard about

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Speaker 2: in the show notes here so you guys can check

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Speaker 2: them out, and definitely feel free to reach out to

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Speaker 2: me if you have a virtual race that you're participating

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Speaker 2: in or something that you want me to pass along

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Speaker 2: to the other hurdlers. I'm all about encouraging community right now.

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Speaker 2: I did put out into the Instagram universe yesterday asking

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Speaker 2: if anyone had any other running specific questions for me.

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Speaker 1: I'll answer just a couple of those right now.

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Speaker 2: The first one, am I following a training plan at

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Speaker 2: the moment? No, I have abandoned my training plan, per

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Speaker 2: the conversation that I had with Jess last week. I

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Speaker 2: just feel for me right now that my runs are

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Speaker 2: all about finding joy and remembering why it is that

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Speaker 2: I'm lacing up in the first place. And so with

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Speaker 2: London being moved to October, I am simply embracing the

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Speaker 2: run for the feel good vibes that it gives me,

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Speaker 2: and I'm I'm so so thankful for that. Next question,

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Speaker 2: do I ever feel not in the mood to run?

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Speaker 1: Of course?

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Speaker 2: Of course, of course, of course I talked about that

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Speaker 2: a little earlier in the episode.

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Speaker 1: Yesterday was certainly one of those days.

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Speaker 2: There are also days, you know, when the weather is

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Speaker 2: less than ideal, But I always come back to my why,

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Speaker 2: and I remember that running makes me feel like me,

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Speaker 2: and I am so grateful for that experience and the

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Speaker 2: opportunity to move my body, even if it is just me.

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Speaker 2: And the last question I'll answer today, how do you

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Speaker 2: run so frequently and not get injured? Listen, everyone is different,

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Speaker 2: but for me, I incorporate a ton of recovery into

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Speaker 2: my day to day. I'm very fortunate to have a

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Speaker 2: pair of Normatech boots in my apartment.

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Speaker 1: Those are compression boots.

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Speaker 2: If you want to hear more about those, check out

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Speaker 2: my conversation with the founder Gilad Jacobs in the show notes.

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Speaker 2: But I'm using compression boots at least three times a week.

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Speaker 2: I'm also using a theragun and mypower dot e stem

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Speaker 2: to tend to sore muscles, and I am so on

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Speaker 2: my bath game right now. I want to pick up

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Speaker 2: a prescription the other day and I checked into the

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Speaker 2: soap and bath aisle and all of the bubble baths.

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Speaker 1: And stuff are sold out.

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Speaker 2: So it seems that I'm not the only person that's

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Speaker 2: on this self care train at the moment. Regardless, I

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Speaker 2: put a huge emphasis on my recovery and I really

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Speaker 2: do listen to my body, making sure that I'm not

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Speaker 2: pushing myself too hard, that I'm not over exerting myself,

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Speaker 2: that I'm really just looking out for number one.

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Speaker 1: I hope this is helpful.

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Speaker 2: I feel like it's a little bit rambly, but if

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Speaker 2: you do have more questions about getting out there, about

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Speaker 2: running more, I am here for you. I too was

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Speaker 2: a beginner ones I can sympathize with it. I know

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Speaker 2: it can be frustrating, but remember that we are here

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Speaker 2: for each other, and I am here for you at

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Speaker 2: Emily a Body at Hurdle Podcast Another Hurdle Conquered.

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Speaker 1: Catch you guys next time.