I’m desperately trying this new thing…

…Where I’m one of those super perky people who runs early in the morning and then does something with my life later in the day.  Works, runs errands, goes and works out some more, goes for a swim, adopts animals, you get it.

I need your suggestions.

I’m totally not kidding.

I want to be a perky morning person.  With a high ponytail.  How do I do it?  

What do I eat, and when, when I run?

This question was submitted to me by Alexa Terry Wilde.  Now, if you’ll remember, she was the good friend who got married in May in that cool, beautiful barn wedding.

Alexa
I love this picture of us. Alexa (Andrew in the middle), and me. One of the most fun nights in history.

Alexa, admittedly, is not a long-distance runner, however, she’s suffering with a pretty common issue, cramps, each time she heads out for a run.

There could a few things going on here, but her specific questions was, what should I be eating before/after a run so I’m not cramping during a run?

Number one, make sure you’re drinking enough water throughout the day.  But strike that balance, if your tummy is sloshing, back off a little bit.

Second, are you a morning runner or an evening runner?  Mornings are easy, if you’re running in the morning, go with something light.  Eat a piece of toast with Nutella on it, or half of an english muffin with a cup of coffee of a glass of water before you run, and the cramps should be banished.

If you’re an evening runner, things can get a little tricky based on the fact that you’ve literally been eating and drinking all day.  And if you’ve been eating heavy, greasy meals, count on a little discomfort, especially through the first four miles or so of your run.  However, if you know you’re an evening runner, stick to small, light, refreshing meals, an egg on an english muffin for breakfast, a salad for lunch, and maybe a piece of toast or dried fruit for snack.  Make sure you’re drinking up, and save the protein bars, eggs, and shakes for after the big run.

Q: My plantar fascia feels tight and it hurts :( what do I do?

This question comes from my dear pretty friend, Liz Passannante, all the way from New York.

liz
Liz Passannante

First off.  I am not a doctor.  So if something bad is actually wrong with you, do NOT listen to me.  Listen to the person who went to medical school, not the girl who still eats Welch’s Fruit Snacks on a regular basis.

Now moving right along.  You’ve run, you’re sitting down to stalk your friends on Facebook, and you realize that your plantar fascia is tight!  (Your PF is a super super thick band of tissue that runs along the bottom of your foot.  If your arch is super flexible, your PF is getting a ton of stretch-contract and stretch-contract, and that’s probably why it’s sore and tight).

Anyhoo, so you realize as you’re chilling at home that your plantar fascia is tight and could use a stretch. Here’s what you do in a pinch.

First, sit in a chair, and cross your foot over your knee like a boy sits.  With the heel of your hand (right foot, right hand and visa vera), pull back on your toes till you feel that band stretch.  Again, don’t injure yourself, be smart about the stretch, and stop if you feel like you’re doing more hurt than good.

Then, grab a can of hairspray off the bathroom counter, and spritz your hair.  Look how good you look!

Sike, make sure that it’s one of those metal thick ones, and roll your foot over the bottle.  Bear a little weight if you need to.

Finally, put on your CEP Compression socks and go to sleep!  Don’t overdo the stretch and irritate it further.  In the future, to prevent this, stretch and warm up well before a run.  Don’t forget to stretch your calves and your achilles – everything is interconnected!  And for safekeeping, put a 16-oz Deer Park in the freezer, and roll your foot on this every time you feel that twinge of tightness in your foot.

Great question, Liz!