Tag: #fitness

July 26, 2020

My Favorite Summer Running Apparel

When the temps start to rise, running outside gets more and more uncomfortable. Check out my favorite summer running apparel below that keeps me happy and cool (well, as cool as you can be in the South Carolina summer sun) through the duration of my runs.

Biker Shorts

I used to only run in Nike Dry Tempo Running Shorts, until one day I got fed up from them riding up and causing my legs to chafe. That same day I bought my first pair of biker shorts, and I’ve never looked back. No more constantly adjusting your swishy (a technical term) running shorts, because these spandex beauties stay in place for the duration of your run.

Wicking Socks

Four words- moisture wicking, arch compressing. That’s all you need out of your pair of workout socks. I bought my faves at Target, but tons of companies sell these gems. Just look for moisture wicking material and compression on the arches for optimal comfort. 

Sports Bras

I’m not here to tell you exactly what sports bra to buy, because all our bodies are made differently. My favorite sports bras have come from Target, TJ Maxx, Lululemon, & Athleta. That being said, I did recently purchase a few high-quality sports bras designed specifically for high-impact exercises that I absolutely LOVE to wear on my long runs. The High Neck Energy Bra from Lululemon has been my go to for comfort and security when my mileage starts getting into the double digits. Remember, you don’t have to spend crazy amounts of money for a quality bra, just make sure you purchase one that fits your body correctly and is made for your preferred type of exercise.

Tank Tops

Similar to sports bras, there are a myriad of athletic tank top options. Some of my favorite brands include Varley, Beyond Yoga, NUX, Lululemon, Athleta, and Target. Get the styles and colors that fit your body, work for your type of workouts, and make you happy!

Where are your favorite running clothes from? I want to know what you like to run in, where you find good deals, and if you’ve tried out any of my faves above. Tell me in the comments below or message me on Instagram @havenspanyer.

July 26, 2020

My 8 Favorite Running Gadgets

Below are my favorite running gadgets and gear! I literally use these products on every. single. run. Check them out!

1. Running Shoes- Mizuno Wave Rider

I cannot stress enough how important it is to invest in a quality pair of running shoes for distance running. After visiting my local running store, having my foot and gait evaluated by a professional, and trying on basically every type of shoe in the store, I purchased the Mizuno Wave Rider. I’ve been wearing this brand and model for years now and have run through countless pairs. A quality running shoe should last you between 300 – 500 miles. I highly suggest visiting your local running shop to be fit into the best shoe for your body by a professional. 

2. Running Water Bottle 

If you’re running for over an hour, you definitely need to be hydrating during your workout. Since my running routes don’t always pass by a water fountain, I like to carry my water with me. I’ve tried out lots of fueling options, but my favorite has been this handheld water bottle. This particular bottle is shaped to fit the curve of your hand and the strap keeps you from having to grip the bottle. 

3. Airpods

I was so reluctant to hop on the Airpod trend (one of my pet peeves is buying an upgraded version of something I already have), but I’m so glad I did. After ripping my headphones out of my ears one too many times as a result of getting tangled in the cords, I bit the bullet and bought the pods. Yay for Bluetooth technology! Running life (and working life) forever changed. 

4. Apple Watch

Another Apple trend I was so against when it was first released. That being said, in the spring of 2017 I was in the market for a quality GPS watch, and I ultimately decided on the Apple Watch for it’s workout to everyday wear versatility. My first Apple Watch lasted me three years and countless workouts. I loved my first one so much I recently upgraded to the Series 5. A GPS watch is a total game changer for tracking speed, distance, and heart rate during your runs.

5. Road ID

My dad gifted me my road ID tag for Christmas last year, since I often go on solo runs and walks. The road ID is basically a mini form of identification you can wear so you don’t have to carry your license while working out. It’s an added layer of security in case you were to get hurt while working out. I personally have the model that slides onto my apple watch band, and I wear it every day, not just while working out. There are many different styles of Road ID tags out there, so you can get the one that works best for you. My favorite part of my Road ID is the little motivational quote my dad selected to have engraved under my emergency contact information. It reads, “Never make a decision at the bottom of a hill.” It’s a great reminder when runs (or life) gets tough. 

6. Running Belt

Since I typically run with my running water bottle (mentioned above) in one hand, I prefer to have my other hand free. That’s where this running belt comes in handy. I select my podcast, playlist, or Peloton outdoor run and then slide my phone in the belt and strap it around my waist. It also has a convenient clip inside so I won’t lose my key, and I even stuff fuel for long runs in the belt. My belongings stay secure and my hand stays free! Win win.

7. Body Glide Balm

A lifesaver in the form of a mini, deodorant-like tube. Prevent painful chafing by applying on your inner thighs, under your bra or tank top straps, and anywhere you’ve experienced discomfort from rubbing during running. 

8. Microfiber Towel 

If you’ve ever run in the south in the summer, you know how hot it is. Even during my early morning runs, the heat makes me capital “S” sweat. A lot. To avoid sweat running into my eyes, I just tuck one of these microfiber towels in the waistband of my biker shorts and use it as needed throughout my run. I love the microfiber, as it pulls the sweat away quickly without soaking through the towel. 

Pro Tip: If you have long hair, wear it in a braid so it doesn’t stick all over your back, shoulders, and arms when you sweat!

I hope you enjoyed this post on my eight favorite running items! Try some of them out on your next run, or let me know what your favorite piece of running gear is in the comments below or on Instagram @havenspanyer!

July 26, 2020

5 Tips to Improve Your Distance Running

Let’s talk about running! Distance running, that is. 

Are you dreaming of running a 10K, half marathon, or even a full marathon but feel like your legs are going to crumble under you after running a mile? Don’t sweat it. You have to start somewhere! No one can complete a distance run without training; at least not safely. And that’s the point of this article. Below are my top five tips for new or seasoned runners to improve your distance running. Give ‘em a read, friends!

1. Follow a Training Plan 

I’ve heard countless stories of people claiming they will “run a 10K, half marathon, etc.” as their new year’s resolution, only to quit before they begin. Want to know why? Because they don’t know how to start training! I totally get it, 6 or 13.1 or 26.2 miles seems SO DAUNTING. But friends, I’m here to tell you that you can do anything you set your mind to! You just have to take it one step at a time (pun intended) and make a plan to build up your endurance. That’s where your handy dandy training plan comes into play. 

2. Fuel Your Body with Proper Nutrition

What you eat affects how you feel, and by extension, how you feel when you’re training. Nutrition is SUCH an important part of any training plan, and distance running is no exception! Start reading food labels to know what additives are included. Nourish your body with alllll the plants. Fuel your body with complex carbohydrates pre-run and replenish your body with electrolytes and protein post-run. To break it down a bit more: 

  1. PRE-RUN: Carbohydrates. Yes, I said it. Don’t be afraid of them. Carbs = energy, so you NEED them if you are going to healthily sustain a long run. 
  2. MID-RUN: If you are distance training, you may want to bring fuel with you during your run. Many sports drink companies make special performance gels to give you an energy boost, however, I would recommend using REAL, WHOLE foods high in carbohydrates to nourish your body instead. Rather than a gel, try 1tbs of honey, ½ a banana, raisins, or dates for that added jolt of energy. There are tons of running belts and packs on the market meant to store a little snack for your long runs. Experiment with a few carbohydrate-heavy foods at different parts of your run to find what works best for you!
  3. POST-RUN: Protein and electrolytes are the name of the game. Your body loses so many electrolytes when you sweat, so consuming things like coconut water or a small handful of pretzels or nuts after your run helps get your body back on track. Include protein in your post-run meal, ideally within one hour of your workout, to help your muscles recover faster! For vegetarians (like me!), your protein can come from nuts, seeds, legumes, tofu or tempeh, to name a few.

3. Hydrate, Hydrate, Hydrate

I cannot stress this enough, so I’m going to say it again. HYDRATE!!! It is so important for your brain and muscle function to replenish your water before, during, and after a run. There are tons of hydration options for runners on long runs, including a handheld water bottle (what I use!), a water backpack, or a belt with mini bottles. If you are totally against carrying water with you on a long run, be sure to plan your running routes to pass several water fountains (that’s what my dad did during his 2015 marathon training).

4. Invest in Quality Gear

Don’t take this tip the wrong way- you do not need to buy the most expensive clothes to begin running. There is a plethora of affordable apparel to get you started, and you can check out my Favorite Summer Running Gear HERE! The one thing I suggest you splurge on is a pair of high-quality running shoes. This is vital in protecting your feet, ankles, knees, hips… need I go on? The shoe you wear impacts your entire body and you want to stay safe and comfortable with all the mileage you’ll be putting on those soles. A typical running shoe can withstand 300 – 500 miles of impact. A few great brands include Asics, Brooks, Mizuno (I wear Mizuno’s Wave Rider) and Saucony. I HIGHLY recommend visiting your local running store so a trained professional can evaluate your gait to fit you into the best shoe for your body!

5. Warm Up, Cool Down, Stretch, & Foam Roll

This may be one of the most underrated tips, but one of the absolute best ways to reduce muscle soreness and increase muscle recovery. Begin every run with at least a five min warmup (walk, light jog, or dynamic stretching) and end every run with a minimum five minute cool down (walk or light jog). By warming up and cooling down, you are safely increasing and decreasing your heart rate, not to mention smoothly transitioning your muscles and decreasing the likelihood of stiffness, soreness, and injury. End your cool down with some post-run static stretching. Unlike dynamic stretching, static stretching involves holding stretches for longer periods of time. Use the foam roller for a bonus tool in your stretching routine. Including a warmup, cool down, stretch, and foam roll will keep you safe and get you ready to hit the roads feeling strong and refreshed!

By following these five tips, you’ll be fully equipped to conquer distance running and actually stick to your plans through race day. Let me know if you implement these tips in the comments below or on Instagram @havenspanyer.

Now go hit those roads!

Want to learn more? Check out my references: