What's Your Favorite Running Gear?

Until I started running, I never realized how important having the right "running gear" on was. I thought you could just put on some sweats, a pair of old tennis shoes, and hit the streets! Boy, was I wrong! What you wear on a run, particularly a long run, matters. From the top of your head, to the soles of your feet, you need to wear the proper attire to endure the elements of open road running. Now, because I'm cheap, I only have a few running outfits I rotate throughout the week. These clothing pieces have held up fairly well over the two years I have been a runner. You don't have to spend a fortune on great running gear. Most retail stores have affordable gear. If you feel like running is something you will do for a lifetime, you need to do your research. You want to make sure that your running clothes are climate-friendly for the city you live in, and that you are comfortable for the duration of your run. Below, I will list a few of my favorite running clothing items.

1. I love my pants! I have a couple of compression capris and a long pair for the winter months. They are so comfortable and breathable! I think they give me a great silhouette. I feel sexy and confident in them, which believe it or not, is very important when it comes to running pants. I don't like to feel sloppy when I am running. I want to look the part and represent my sport well.

2. My moisture-wicking shirts. I have quite a few. Some of my favorites are the three Black Girls Run! shirts I own, a hot pink one, and a long sleeved one I got when I ran my second half marathon. Moisture-wicking shirts are a must have, especially in the winter. Cotton shirts do not absorb your sweat as well,and you will not be able to stay warm if you live in cooler winter climates. I usually will layer up, with a moisture-wicking shirt on first, then a moisture-wicking jacket.

3. Bondi-bands. These are stretchy head bands which are supposed to absorb sweat when you are highly active. Now, in my case, these don't work! I sweat like a pig in a sauna, and I have yet to find anything that can soak up my sweat enough to save my hairdo, but the bands are cute. Some of them even have catchy sayings, like my favorite, "I don't sweat, I glisten!"

4. My Brooks Ravenas. I am a tried and true Brooks consumer. I have flat, wide feet. Until I discovered Brooks, I was running with a shoe that actually caused me to have a knee injury. My Brooks run about 100.00 a pop. They are a bit bulky, and I usually have to special order my size if I want the women's shoe(I'm a short girl with big feet!), but they are so comfortable to me. I usually get a new pair every 3 to 4 months, although this last pair I have run into the ground! lol

5. My sports bra! Yes, I had to mention this because it is very important to have good support for the tatas! I have been genetically blessed in this department, so I have to invest in a good bra, which will usually cost me about 60.00! Sounds pricey, but trust me, you can't put a price on this kind of comfort. I know the girls are staying put with every step I take!

One important piece of advice you want to consider when trying out new running gear: Make sure you won't have any wardrobe malfunctions during a standard run or race. Before I ran the Black Girls Run! 10K race last year, I bought a brand new pair of running capris which I did not run in before the race. I looked cute, but the whole time I was running I had to keep pulling up my pants! My roommate was running behind me, and she had to keep telling me when my underwear were showing, lol! So, I would definitely advise a practice run in any new gear you buy before you run the Black Girls Run! 5K or 10K this year!

Hopefully during the Black Girls Run! Sweat With Your Sole Race and Conference Weekend, you will get a chance to check out gear and freebies from our sponsors REI and Brooks. Most runners are like kids in a candy store when it comes to running gear, and I have no doubt that the weekend of September 6-8 in Charlotte will be one when most runners will commemorate the events of the weekend by purchasing some new piece of running apparel.

***Make sure you sign up for this years Black Girls Run! Sweat with Your Sole Race and Conference Weekend September 6-8 in Charlotte, NC. The conference is for women only, but the race is co-ed and open to the public. Prices go up July 31!***

What's Your App?

I have been running for about two years, and never really consistently tapped into running with an application until recently(as in the last 8 months or so). I wanted to be one of those runners who "freestyle"; you know, run without gadgets and whoseits and whatchamacallits. I always felt that I would appreciate the sport more if I ran without being weighed down with the thought of knowing my pace or my distance. When I first started tracking my runs, I would only track my long distance runs, especially when I was training for my half marathons. I felt like the shorter runs, those filled with extreme effort, were insignificant(though, now I know this to not be true. Every run, even the short ones are important). Another reason I avoided tracking my runs was because I am not very technologically savvy. I get easily irritated when my phone or computer start going haywire. This is exactly why I haven't invested in one of those high-priced watches (i.e The Garmin)because I get so frustrated with technology and I don't want to be frustrated with reading directions on how to work it.

Frankly, I just don't have time for even the most minute glitch involving any electronic device or program. This is why I ended up switching running applications from RunKeeper to Nike. Several times when I was training for my first half, the RunKeeper app would freeze on me at the most inopportune times. I'd be running in the cold for several miles, delirious as I am approaching the 8th mile and then I realize that it has been several minutes since my app last updated me on my status. You can probably imagine how ticked off I was, having to estimate how far and how fast I had gone since the last update. Luckily I had run the same route several times and could predict how long it would take me to finish, but I could not tell if my time was improving from run to run. After my second half, I started to use the Nike Running App. I love this application for several reasons. It was relatively easy to install on my iphone. It has only frozen on me maybe about twice since I started using it. I love being cheered on by Tim Tebow, Sanya Richards-Ross, and Shalane Flanagan when I'm approaching my goal. As corny as it sounds, it is very motivating being encouraged by sports and Olympic heroes! Even when I have an off day, Tim always says something like, "Way to keep going". I suppose this is much better than, "That time really sucked!", lol. In June I probably tracked the most runs ever, logging fifty plus miles. It's also cool to keep track with my buddies, with a little competition to see whose in first place with the highest number of miles logged week to week.

I have yet to use a running application during a race. I really don't feel the need for it, as my race bib is keeping time during the race. I like the suspense of waiting around to know my official race time. I know my body and I pretty much know when I'm having a good or bad running day. Most of the time because of the anticipation and excitement of the race, I run faster than I do on routine runs. This year at the Black Girls Run! Sweat With Your Sole 10K, I plan on keeping with my tradition of running app free during the race. Usually the morning of a race, my mind is running rampant with every thought imaginable until I cross the starting line, and then it becomes a blank slate. As silly as that sounds, I like that feeling. Though there may be thousands of people around me, I tune out the commotion. I focus on my breathing and the way my foot is hitting the ground, and I look straight ahead. I feel that introducing a running application to my races would break my "running serenity" because I would keep looking down or listen in to hear my progress. Sometimes, it's just good to revert back to the basics. After all, I can't recall the late Flo Jo or Jackie Joyner-Kersee running a race with a running app(not that I am anywhere close to being in their leagues). I think running applications are a great way to track progress and keep runners motivated, but I don't want the pressure of meeting a goal to take away from the moment of being apart of a phenomenal movement supporting Black women who aspire live healthier lifestyles. I've learned that a running application doesn't determine my quality as a runner. My dedication to get out there does, and that is something a running application doesn't measure.

***The Black Girls Run! Sweat With Your Sole Race and Conference Weekend will be held September 6-8, 2013 in Charlotte, NC. Come join the fun, the comraderie, the cause! The conference is open to women only, but the races are co-ed!***

Independence Day: Freedom to Not Overeat

Most Americans will participate in the national holiday, Independence Day on July 4 this week. Many people will enjoy a much needed day off filled with family get-togethers, fireworks, parades, and of course a ridiculous amount of food. As for me, I will be working the day away as a physical therapist at a local hospital. If I'm lucky(or in some cases unlucky), maybe they will serve some sort of festive meal in the cafeteria. We don't have family in the area, with the exception of my parents who just relocated here a few days ago. So, I don't have any big holiday plans. Many people who are just beginning a lifestyle change in regards to their fitness and health will usually slip up during the holidays. It's not that you can't be redeemed after you scarf down a couple burgers, mayo-rich potato salad, and cakes. But, if you're anything like me, you may feel a tinge of guilt about being a glutton. You may feel like you are at a point of no return after eating so heavy, and that it is inevitable that you will fall back into old habits. Well, I am here to tell you that you don't have to fear. There is a way to combat overeating during the holidays. Here are a few tips that have worked for me during the course of my two and a half year journey.

1. Bring your own healthy dish. I recently attended a company picnic, unaware of the complete menu. We each had to bring a dish, and the barbecue was provided by the hospital. Of course, there were countless numbers of desserts as well. However, I did not consume any sweets because I was on a 30 day No Sweets Challenge (See "The Sweet Life" from my blog, "Losing Weight Is My Gain"). I brought a vegetable tray. I knew that if all else failed, there was going to be something healthy that I could eat.

2. Eat before you REALLY eat! I know it may seem counterproductive to eat before a family barbecue. I have always found it worthwhile to consume a small snack before a cookout, usually a combination of a protein and carbohydrate(i.e greek yogurt and fruit, apples and peanut butter). This will help keep you satisfied, and hopefully not overeat.

3. Drink plenty of water. It is very important to keep hydrated during these hot summer days. Water also has a filling effect, and if you drink a couple of 8 ounce glasses before a big meal, you may be likely to eat less, at least this is what works for me.

4. The smaller the plate, the less you will eat. I've read this in several different health magazines that if you eat out of a smaller plate, you are less likely to overeat. Sounds silly, but I've tried it, and it works. Put a little bit of everything on your small plate, so you won't feel like you missed out on any of your favorite foods.

5. Fill your plate with fruits and veggies if they are available. Grab a slice of water-rich watermelon. Eat a fresh veggie salad with a light dressing on the side. You will be satisfied and consume less calories.

6. Don't skip your workout! Unless the holiday falls on a rest day, you should work out as normal. Maybe you can condense your workout from an hour to 30 minutes, but make sure it's power-packed and intense. Many of you may get in a holiday run with your local Black Girls Run! group, which is a great start or end to a festive day.

7. Don't beat yourself up if you overindulge. The 4th of July is just one day. The next day is a new opportunity to start fresh with your workout and nutrition routine. Lengthen your work out sessions, do a healthy detox, pledge to not overeat the next holiday because you will be better prepared!

These are very familiar yet simple principles to ensure your nutritional freedom over the holiday. It is such a victory for me when I am able to go to an event that is full of goodies, and I make good choices to stay on track. I am not always good at this, but I strive to do my best when times like these roll around. There are 9 weeks and a few days until the Black Girls Run! Sweat with Your Sole Race and Conference weekend here in Charlotte. We've got to keep our minds and bodies conditioned to reach our goals. Whether your running the 5k or 10K, the nutritional preparation is essential to successfully complete both. Don't let one holiday derail your goals. We enjoy the freedom of choice in this society. Strive to make good choices for your overall health and well-being this holiday!

Summer Motivation

Ok, it is summer, summer, summertime! If you haven't been working out to achieve that summer body you've been wanting to fit just right in that perfect bathing suit, well, it's not too late. There are two good solid months left in the summer. If that itsy, bitsy, teeny, weeny bikini is your motivation (or if you are modest like me, tankini, lol) you should continue to work towards this goal. As for me, my motivation this summer is to get as healthy as possible in preparation to expand my family. I have shared my desire to be a mom of two with many of you in my weight loss blog,"Losing Weight Is My Gain". When I was pregnant with my first child nearly six years ago, I was very over weight. I am 5'2, and when I became pregnant the first time I was 215 lbs. By the end of my pregnancy, I weighed 250 lbs. Now that I am at the weight I want to be, I want to ensure that this next go round at a baby, I maintain the healthy habits that have gotten me this far.

Since my last major race in February which was a half marathon, my running pace has slowed a bit, which I am actually okay with. With the extreme temperatures in the summer, my focus has been to increase the frequency of my runs but shorten the distances, and try to run during the cooler times of day. I have been given the green light to continue running even when I get pregnant to stay as close to my current level of fitness as long as I am able to. I have been trying to get in as many solo runs and group runs with Black Girls Run! that I can to keep conditioned. While my son has been visiting my in-laws out of town, I have had more opportunities to take what I call my "BGR Kids Free Tour", lol. I have attempted to run with as many Black Girls Run! groups as my schedule allows because I just enjoy the fellowship. I have been inspired by a couple of moms-to-be in our local Charlotte chapter who have continued to work hard and maintain an active lifestyle throughout their pregnancies. I've even seen a couple of pregnant women at my gym really getting their sweat on, weightlifting and walking vigorously on the treadmill. With much determination, my hope is that I join the ranks of these awesome ladies.

As we approach the Black Girls Run! Sweat With Your Sole Race and Conference Weekend, I really want to focus on mentally preparing for my 10K race as a hopeful mom-to-be. I would love to PR and run the race in under an hour( I believe last year I finished in 1:05). However, because I am not sure what my condition will be in a couple of months, I really just want to finish. I know that there are many people who still feel that women should not be doing strenuous activity when they are pregnant. Though there are exceptions for high risk moms, I want to encourage other women that if your doctor gives you the "OK" to continue being active throughout your pregnancy, you should continue to do so for not only your health but the health of your baby. I feel like you can "perserve the sexy" even with an expanding belly!

I know this blog was a bit more personal, but I urge you to find your personal motivation not just for the summer, but also for life. This is why I love Black Girls Run!. This organization has given me further drive to keep up an active lifestyle, and not just for a short term goal to fit in a certain size. I want to be a healthy woman, a healthy employee, a healthy wife, and a healthy mom so that I can be around to see generations to come. If you have signed up or plan on signing up for one of the races during the Black Girls Run! race and conference weekend this September in Charlotte, you have already found your motivation. Your motivation is to be apart of a phenomenal movement that could potentially alter how you view fitness as integral part of your overall well-being, especially if you are an African-American female. If this will be your first race, make completing this race the first short term goal of many in order to stay fit. Now get started!

***There is still time to sign up for the Black Girls Run! Sweat With Your Sole Race and Conference Weekend September 6-8 in Charlotte, NC. Sign up at blackgirlsrun.com. The race is co-ed and open to the general public!***

Cross-Train to Maintain

A novice runner may feel the need to run everyday in order to get "good" at running. I must warn you that you will risk exposing yourself to some serious burnout if you do not incorporate other modes of exercise in your workout routine. Not only does cross-training help you to reduce your injury risk from running, it also allows you to explore other ways to stay in shape and break up the monotony of a running routine. If you are a beginner runner, it is not necessary to run 5 miles everyday. Yes, it is important to stay consistent. However, I have found that running 3 days a week and implementing other types of physical activity 2 days a week has helped me to become a better runner. For example, I try to do at least 2 short runs (3 miles or less) during the week. I usually will do a long run (4 miles or more) on a weekend day because I usually have more time, and I can get up earlier in the day to complete my run. I started strength training and toning about a year and a half ago. At first, I used to shy away from using the weight machines and free weights at the gym. I was more concerned about I what I looked like doing the exercises than how I would look and feel afterward. At the time I started, I was much heavier and very self conscience. Then, I realized that running everyday was not going to make me a stronger runner. I just decided I was going to go for the weights no matter how ridiculous I looked at the gym because I discovered that having increased muscle tone was just as important to running as the act of running itself.

Building muscle has increased my endurance, really! Who doesn't need more endurance when running? I noticed that when I began focusing on my arms and core, I became a stronger runner, and I could run longer distances with ease(or easier, shall I say). I can't tell you how many long runs I was able to conquer because even when my legs were extremely fatigued, my trunk and arms kept me going. I will never forget the 1st Black Girls Run! 10K I ran in Atlanta. For those of you unfamiliar with the layout of the Atlanta area, it is hilly, very hilly! The race course was not lacking hills! The very last hill of the race, I could see it from about a half a mile a way, and it looked about a mile high. I was just about ready to puke, and then I remembered, "I got this!" I had trained in several hilly areas in Charlotte. So I buckled up, tightened my abdominal muscles, started swinging my arms, and then I charged up that hill as fast as I could! My legs felt like noodles, but my upper body sustained me until the end. Strength training and I have a love/hate relationship. I hate to do it, because it hurts, but I love how I look and feel afterward.

Recently, I also got introduced to hot yoga. Now, I have taken a few yoga classes in the past. I am clumsy, and I felt very uncomfortable doing some of the poses in front of people. However, recently I have gotten a little bolder, and I feel the need to expand my exercise repertoire. Hot yoga is just what it sounds like; downward dogging, warrior posing and a whole lot of other positions in a 120 degree room full of other people sweating from head to toe. It was gross, but I loved it! I wasn't as clumsy as I thought I would be and I felt so strong. Hot yoga pushed me to a new limit, and after 2 classes I am hooked! My abs were sore for two days afterward and I got the best sleep ever!

If you are able to attend the Black Girls Run! Sweat With Your Sole Race and Conference weekend in Charlotte, NC this year, you will have the opportunity to take courses that will expose you to other types of fitness activities other than running. I took a Tabata course last year, which introduced me to interval training on a whole new level. A lot of the ladies in Black Girls Run! have started training for various triathlons, which is an excellent way to challenge your endurance and strength. My next goal is to take swimming classes to become a stronger swimmer and incorporate low impact resistance training. Being apart of last year's conference helped me to see that Black Girls Run! is not just about a bunch of Black Girls running...it is about encouraging women, particularly women of color, to just get up and move for their health. I challenge you to explore at least one activity outside of running each week. Skate, swim, bike, hike, dance. Just get up and move!

***There is still time to register for the Black Girls Run! Race and Conference Weekend in Charlotte, NC September 6-8. Go to blackgirlsrun.com. The races are co-ed and open to everyone!***

Running In Silence is Golden!

Many people that partake in any kind of aerobic activity(i.e elliptical, walking, jogging)have a habit of listening to music when they are participating in such activities. If you asked me what I like to listen to on a regular basis to keep me in a upbeat mood, I would probably tell you my Pandora music stations consist on Mary J. Blige, Israel Houghton, MaryMary, and a host of other artist I consider examples of true inspiration. However, when I am running (especially when I am running on the open road), the music I listen to most often is the environment that surrounds me. My preparation for this year's Black Girls Run! "Sweat With Your Sole" 10K race will be no different than how I approach my other runs. I am looking forward to running the Charlotte course with nothing but air flowing past my ears.

When I first started running, of course I didn't think I could get through a run without music. In fact, I credit Martha Munizzi for getting me through my very first 5K! There were many times during the race I wanted to stop, but I felt like the music pushed me to keep going. As I became a more experienced runner(and I use the term "experienced" loosely, I am definitely not an expert by any means), I decided to explore the art of running in silence. For several months I suffered from plantar fasciitis, an inflammatory condition which involved extreme heel pain during my runs. I decided I needed to tweek my running technique and decided the best way to do that is to be more cognizant of how my foot hit the ground during my runs. Running without music has allowed me to pay more attention to my feet, recognizing when I am slapping my foot down too hard and should be running more on my forefoot. Running in silence has also helped me to pay more attention to my breathing. A lot of people feel that music helps pace their breathing. Perhaps. But for me, there is something very spiritual about listening to how air comes in and leaves out of your body. I am fully aware of when my breathing is "out of whack" and I internally cue my self to slow down in order to recover. I personally feel that music would distract this process for me, and that I am a better runner because I run in silence.

Another benefit of running without music is that I am able to pay full attention to my thoughts and surroundings. Funny thing is, when I run, I can't tell you what I am thinking about. I would dare to say that I probably am not thinking about anything at all, which is is a nice break from reality. Sometimes, if I feel moved to do so, I pray during a run. I have said it before, that running is my sanctuary. This is the best time for me to tap into my spirituality. If I am running alone, I also like to be aware of my surroundings not only to appreciate the beauty of what is around me, but for safety reasons as well. I can hear when a car approaches, or if a person walks up suddenly upon me. Now, their is ONE exception to my rule of running without music. Occasionally, I may listen to music when on the treadmill(A.K.A the "dreadmill"). I feel like a mouse trapped on a spinning wheel on that device, which is shear torture for me. If I am unable to get outside for a run, I may bump some tunes on my iphone while on the "dreadmill".

Many of you have already signed up or will be signing up Black Girls Run! "Sweat With Your Sole" Race and Conference Weekend in September. I challenge you to run at least one time a week WITHOUT music. Running in silence is mentally challenging, but I feel that it will increase your appreciation for the sport of running. If you need some type of tune to get you through, try humming to yourself. Or just be bold and sing obnoxiously loud! Yes, people will think you are crazy. Yet, when you reach the finish line, having pushed yourself to the ultimate level of mental and physical exhaustion, you will truly understand why running in silence is golden!

It's My First Race...How Do I Prepare Myself?

When I first began to run, I had to ask myself "Why am I doing this?". At first, it was all about losing weight. I thought, "Running would really help me to lose weight". After I ran my first 5K in September 2011, I then realized that running would mean much more to me than losing weight. Signing up for a race is a huge commitment. Because I am a goal-oriented person, I had to challenge myself to not just walk a 5K,I had to run it... the WHOLE time! The first 5K I ran was slow,and I hurt all over afterwards. But I did it! It took me eight weeks to get to victory. Even after the pain, I wanted more. I am a person that finds interest in many things, but I quickly get bored if I find that the activity fails to continuously stimulate me in some way. I love running because you can always set the bar higher. If I want to run faster, I need to speed and hill train. If I want to run longer, I need to work on my breathing and aim to increase my distance weekly. If I get bored running on the track or treadmill, I can take my run out on the open road. I could set my pace, I could run my race. The only person I was competing with was the person with unleashed potential to be better, myself.

So, how do you begin? First, you should definitely sign up for a race at least two to three months ahead. Even if you are not sure you can run the whole race, you should have plenty enough time to train. Most races cost money. Once you hit the send button after entering your payment information, you have bought that race. It is yours and you need to work for it! If you are anything like me, you don't like wasting your money.

Second, you should find a running program that works for your lifestyle.I wish I could tell you I was a master of the couch to 5K/10K program. I wish I could share with you that I followed a specific training regimen exactly to a tee. I didn't. Life wouldn't allow me to follow a specific regimen. I work full time as a physical therapist. I am a mom and a wife. I got in runs when I could, loosely following a couch to 5K program I found at my local gym. I made sure to run at least 3 days a week, increasing my distance and time as I could. I started off running on the in-door track in the gym. When I built up enough confidence, I took my runs to my neighborhood early Saturday mornings. I found solace during the Saturday runs because it was so quiet and cool. I learned to control my breathing and pay attention to how my foot hit the ground. I did what was essential for me to survive the first race.

Third, find people who will help you achieve the your goals. Several athletic stores in the area have running groups on various days. Link up with one or two people who may be at your fitness level or slightly more advanced and be accountability partners for one another. Commit to meeting with each other to run at least once a week. My local church also has a running group. I literally found out about Black Girls Run! a week before my first race. A girl from my home town who relocated to Atlanta told me about the Atlanta chapter. She suggested I look for one in Charlotte. I was baffled; "You mean to tell me, there are a group of chicks, Black chicks, running together in an organization?" This was certainly unheard of in my community. It was such a blessing to find these women.I did my first run with them the Friday before my race, and I remember the run coordinator coaching me the whole time, helping me pace myself along the hills and staying with me even though I was probably the slowest one out there. After finishing my first run with these ladies, I knew I could get through my race. And, I knew I would join these ladies again to run in the future.

Well, I didn't give you a "How to Run You First 5K and 10K" manual, but I think you are now equip with some practical ways to at least begin your training. I have been in quite a few races over the past two years, and I will say that the 10K I ran with Black Girls Run! last year has been the most memorable to date. A lot of us trained for that race together, and we finished together. We have gone on to feed the desire to stay fit by pursuing more 5ks, 10ks, half marathons, marathons and triathlons. I am looking forward to seeing many of you at this year's Black Girls Run! "Sweat With Your Sole" Conference and Race Weekend Sept 6-8 in Charlotte, NC.

We've got three months to get it together...Let's Do It!

***Registration is now open for Black Girls Run! "Sweat With Your Sole" Conference and Race Weekend. The race is co-ed, all are welcome to participate!***