Goal Achieved! Now What?

This is a bit of a #HumbleBrag post. Last year I decided that my New Year Resolution was to be more consistent with my running routine and to help raise more money for charity. I successfully ran more miles than any year prior and did it on a consistent basis. One of the main reasons I was able to achieve this goal was because I joined the Hogwarts Running Club. You can see my previous post about how virtual running clubs can help you achieve your goals, here.

Last year I tracked 635 miles on the charity miles app. That equates to $158.75 donated to Stand Up To Cancer simply because I used the app to track my miles as I ran. All of these miles I put in throughout the year also counted to the Hogwarts Running Club house cup. That was a little motivation to continue to get in miles week in and week out. I knew that running, even just a few miles, was helping out the team.

Throughout the year I also joined in on all the Hogwarts running club events and achieved #PerfectPrefect status. There were 6 virtual race, varying in distances, and a challenge event. All of these cost $25, with $20 of those entry fees going to charities. The charities that the club worked with last year were US Quidditch,  Limbs For Life, To Write Love On Her Arms, The Harry Potter Alliance, Mission K9 Rescue, Back On My Feet, and Antarctica South. All the names listed below were part of the Hufflepuff house team that I was on and were also perfect prefects. Between all of us we helped raised a combined $506,546.60 for these charities! On top of all these races, I also donated some race fees to the Luna Fund. That is a fund that allows runners, who cannot afford the registration fee, to sign up and partake in the festivities.

Perfect Prefect 2017

So I hit my goal last year, now what?! Keep going! This year I am continuing my moment and looking to hit a new goal. I’ve preregistered for all of these Virtual Races and will be a perfect prefect again in 2018. My new goal for this year is to hit 1000 Charity Miles. I’ve signed up for the 1000 Mile Challenge through I Love To Run and I’m already on a good pace to achieve the goal. It seems like a lot of miles, but when broken down, it comes out to roughly 2.7 miles per day. This should not be a problem for me as the shortest distance I run is 3 miles. The tricky part will be making sure to stay consistent throughout the entire year. I’m using a wall calendar and a running journey to help track my progress and keep me on pace. The key to hitting goals is to keep them attainable and to make sure you have a solid plan.

Transformation Tuesday: 5 Motivational Quotes

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———- Work Hard and never give up! Earn everything ———-

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———- Motivation will fade — Remember your why ———-

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———- Change is the key to success ———-

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———- You control where you end up. What path will you take? ———

———- Believe in yourself. You are worth it ———-

5 Best Meal Prep Apps to help you reach your health goals

The biggest struggle and hurdle when it comes to getting fit and being healthy is staying on top of your nutrition. You will notice that the easy parts of getting fit and being healthy are the workouts and routines you get into. You can plan out and stick to your daily workouts and map all your workout routines, but still not see the results you want. This is because nutrition plays a massive part in fitness and health. If you are not fueling your body properly, your workouts could be pointless. The hardest part about nutrition and sticking to a plan is the easy of access of junk food. No matter where you go or where you work, it will almost always be easy to find junk food. The office break room will oftentimes be the downfall of your new year resolution. This is where meal prepping comes in handy.

meal prep

I’m sure you have heard about meal prepping now that you are focusing on being healthy and fit. Every blog, book, article you read will hint at how eating healthy is probably the most important part of losing weight and being healthy. Meal prepping is when you cook a large portion of your meals for the week at one time. This is so that you have healthy food options you can take wherever you go and are ready to eat in just minutes. This is key because life can get extremely crazy and nobody has the time to cook breakfast, lunch, and dinner everyday. Let’s be honest, you are lucky if you have enough time to cook just one meal in a day.

meal prep apps

Below are some of the best Smart Phone Apps out on the market that will help you reach your health and fitness goals (not ads, just user recommendations). All of these apps have great collections of healthy recipes to choose from and most of them allow for recipe customization.

  1. Mealine: This app is my personal favorite to use because of how seamlessly it integrates a grocery list, recipes, and recommendations for alterations of recipes. The whole goal of using these apps is to make life easier, and this app hits all the needs that I am looking for with my meal prep.
  2. Cozi: This app is great because it integrates a calendar aspect. You can plan your meals using the grocery list and which days you would like to eat each of the recipes.
  3. Pepperplate: This is a great app for those who are in a fitness or health challenge. One of the new trends is using social media to create groups of support and challenge each other to get healthy. This app allows for you to plan out your meal, make grocery lists, and scale the recipes for the correct amount of people. But the best aspect is the ability to share your recipes and plans on social media with your friends and family.
  4. MealPlan: This app was my favorite for customization. The user-interface allows for full customization of the calendar and really makes planning out the week’s meal easy. It even has an AppleWatch app for those of you have one. Great addition to add in that extra reminder to stay on your plan.
  5. MealBoard: This one is for those people who want meal planning to be simple.The app is extremely user-friendly and not overly complicated. It also does a good job of allowing you to make grocery lists and track your pantry items.

If you are interested in seeing more options, check out this post to see 9 more options. Do you use an App to help you meal prep that wasn’t listed above? Comment on this post and I’d love to check it out.

*\ Hogwarts Running Club /*

It’s that time of year again! New year starts and your fitness resolutions are going strong. You are hitting the gym, trails, or paths and getting in your workouts. Unfortunately, sooner or later you will most likely run low on motivation and most likely quit your new years resolution. Statistically speaking, only 8% of people will successfully follow through on their New Year Resolutions. So the question here is how do you make sure that you are part of that 8% of people who succeed? One way I’ve found success sticking to my fitness and running goals is by joining virtual running clubs. Our lives are always busy and it’s very easy to find excuses to skip workouts or meet ups. Virtual running clubs are a great way to be part of a motivational community while being able to do your workouts on your own time, when it fits your schedule. A few recommendations would be: Virtual Running Club, I Love To Run, Geek’d Out Running Club, Whovian Running Club, and Chilton Running club. All of these are great options, but my favorite one and the one I’m going to focus on is the Hogwarts Running Club!

Last year I joined the Hogwarts Running Club with the goal to run more consistently and it absolutely worked! I feel in love with running a few years back when I was in college and I found it increasingly difficult to consistently find time to run now that I had a fulltime job. I kept coming up with excuses like I’m too busy, too tired, the weather isn’t great, etc. Sound familiar? We’ve all been there. The Hogwarts Running club is amazing because it’s not something you are doing on your own. You have house teams for support and motivation while also competing against houses and earning money for charities. Here is how it works:

The Virtual Races:

The Hogwarts Running club has 6 virtual races throughout the year. They are all Harry Potter Themed, so you can get your nerd on while running! These are very simple. They open up registration throughout the year for each race. You simply sign up for a small registration fee and they will mail you the race medal. All you need to do is run/walk the miles for the race. They can be completed all at once or spread out over a few days if the distance is to far. The medals are all amazing and definitely worth adding to the collection, but the best part of this running club is the registration fees are donated to a different charity for each race. Some Charities that the Hogwarts Running Club worked with last year were To Write Love On Her Arms and Back On My Feet.

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Mad-Eye Moody Constant Vigilance 5K – 2017

The House Cup:

In addition to these virtual runs that go on throughout the year, the House Cup is really a great way to keep all the members motivated to run throughout the year and not just during the virtual races. How the house cup works is you download the App Charity Miles and join the house team (Gryffindor, Hufflepuff, Ravenclaw, Slytherin) that you will be competing with throughout the year. I’m a little biased but I’d say team HRC18HUFFLEPUFF is the best! We might not win every week, but we definitely have the most fun. The house cup is a weekly competition that compares the 4 Harry Potter House Teams on Charity Miles and points are awarded based on how many miles each team put in that week. This is a really cool feature that, if you follow along regularly, can help you stay competitive and motivated.

Hogwarts Express – Platform 9 3/4K – 2017

Facebook Community Rooms:

The other great feature of this virtual running club community is that each house has a dedicated closed Facebook group. These groups are meant to be community for those with like minds to help motivate each other, ask questions without being judged, share funny memes and photos, and basically anything that is related to Harry Potter and Running. One thing that is great is that you will most likely identify with a specific house group and when you join that group, you will have thousands of like-minded people to help motivate you. I’m a Hufflepuff and absolutely love the community page. It’s full of fun people who are all trying to help each other stay motived, share their struggles, and post recipes of their favorite cookies! Each House group is different and I would recommend checking out Pottermore to get sorted into your house.

The main reason I like this virtual running club so much (besides the fact I’m a huge Harry Potter fan) is that you can do one part of the running club are all of it. It’s up to you and what you feel is the best for you. If Harry Potter is not your thing…….that is totally fine. I would recommend searching for other virtual running clubs out there that fit more of your interests and can help you reach your New Year Resolutions.

If you have any virtual running clubs that you are a part of that I didn’t mention, I’d love to hear more about them! Feel free to leave a comment and tell me more!

Embracing Change and Fear

The New Year is here and you, me, and everyone else out there is busy setting New Year Resolutions and getting after it! Whether your resolution is about getting healthier, working out, reading, cooking, or socializing more, you are planning on doing something that will require a change in your life. The end of the year is a great time to reflect on where your life has been going and what you want to improve on in the future. Reflection and change are necessary for a happy and successful life, but they can be the hardest things to do.

Those New Years Resolutions that you’ve set are there because you’ve identified areas in your life that you want to make improvements on. These improvements may be areas that you are happy with but want to get more involved with, or they can be negative aspects you want to change. Either way, you need to make change and with change comes uncertainty and the need to leave your comfort zone.

Change and uncertainty can be scaring for a lot of different reasons, but stepping outside your comfort zone is necessary when making changes in your life. So here are a two helpful tips and ideas to help you face those fears, embrace change and make 2018 your best year yet!

  1. Breaking Habits and Setting Routines Takes 21 days

This is typically a rule you’ll see when you are looking up information about quitting smoking, better eating habits, or working out more. By the end of the three weeks you will see that your cravings for old habits are all but gone. You will still have some urge to go back to the previous habits, but you have the recent memory (Recency Bias) of the good habits and that will help carry you through the resolution for the following months and years. Key tip here: Dive head first and all in to that resolution!

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FEAR Has Two Meanings

2. FEAR Can Have Two Meanings

The biggest obstacles that people run into when trying to make change is being afraid. There are many reasons for someone to fear change, but all the reasons have one thing in common. They are based in our minds and halt us in our place. I am someone who battles anxiety everyday, so I am very familiar with this experience. One of the thoughts that really help me embrace my fears and not be controlled by my anxiety is the following: FEAR has two meanings. Forgot Everything And Run or Face Everything And Rise. Our fears are often based on uncertainty and our mind trying to make excuses for us. Getting outside your comfort zone is key to change and success. Face those fears and embrace the change!

 

Running With a Cold?

If you are a runner, you are almost guaranteed to run into some circumstance that will cause you to have to take a break from your scheduled training. Whether it is an injury, work, vacation, family emergencies, and so on. I’ve recently been struggling to get over a cold and cough that just will not go away. It has really put a damper on my training routine that I have had planned. So it made me ask the question, when is it okay to continue training when sick and when should rest take a priority?

I absolutely hate to take breaks in my training because too long of a break can throw off the routines that take forever to get setup. At the same time, I’m extremely cautious and make sure I do not work myself into an injury. Avoiding injuries can be easy with proper stretching, preparation and mindfulness. The one thing that you cannot plan for is getting sick. Eating healthy, drinking plenty of fluids, getting enough sleep, and removing stress from your life are great ways to stay healthy. But even the healthiest among us will catch a cold from time to time.

The week I have been fighting a cold that involved a sore throat, upset stomach, and headache. As much as I wanted to get out and put some miles under my feet, I had to listen to my body and rest. Three days of medicine and extra hours of sleep and the headache and stomach ache were finally gone and my legs were screaming “LETS GO FOR A RUN!” Unfortunately, the cough had not subsided. So now I’ve got to make a choice, go for a run or keep resting?

running while sick

 

My rule of thumb (and what you’ll most likely see other runners mention) is that if the cold is from the neck up, then you are good to go and train. In the past I would go running while congested and by mile two, the sinuses are completely clear. Honestly, I swear a good run will work better then most decongestant medicines. Just be prepared to be wiping you nose every other minute of the run. The reason for saying “from the neck up” is because if your stomach is acting up, then you are risking getting sick while training and throwing up (or it coming out of the other end). It’ll be messy and you really should be focusing on hydrating and eating properly until your stomach settles down.

stop coughing

The issue I was concerned about this time with my cold was the cough. The problem with a cough and running is that at any moment a coughing fit can arise and breathing becomes difficult. Add that to the exertion that happens when running, and there might be some trouble. I decided that I felt well enough to go for a short run and at a comfortable pace. This way if I had to stop mid run I could walk back, and not exerting too much effort by simply jogging means that if my cough does pop up, I can at least slow down and catch my breathe before continuing. Ultimately, it was a great workout. I decided to go for a 3 mile run at a 9 minute pace (that being my half marathon pace). As I turned home, I felt really good and no sign of coughing, so I went one more mile just to get some more steps in for my legs to be happy. Afterwords, I made sure to drink plenty of water and loaded up on the electrolytes by adding in NUUN tablets to the water. After that water was downed, I brewed some green tea to help sooth the throat soreness that had picked back up after the run.

Lesson here that I’ve learned, listen to your body but do not be afraid to push yourself. You can certainly train while sick but be extra cautious and make sure you are prepared to have to stop and take care of yourself. Also, the other lesson here is that it is important to stick to your training plan to insure you hit your race goal, but taking a few days off could and most likely would help your over all training by not pushing yourself into an injury or extended illness.

I would love to hear your thoughts and ideas on how you approach training while sick or injured. Please feel free to leave comments here and let’s get a discussion going to help out the rest of the running community!

 

Recovery Tip: Ice or Heat an Injury

Should we ice or heat to recover from an injury? This is a question that all athletes and trainers have been asking for a long time. If you have ever seen the great 90’s movie, Rookie Of The Year, you know that some people have an interesting take on the recovery approach….Now we all know heating up ice cubes is ridiculous and won’t work, but Icy Hot products are one of the most popular recovery products in the market. They are great for aches and pains, but there are some injuries where heating or icing could actually cause added harm.

Exercising to stay healthy and improve your fitness is always great, but unfortunately at some point you will run into an injury. It’s to be expected when you are trying to push yourself to make improvements to your body and health. Set backs and injuries can be expected when training, but the good thing is that there are plenty of options out there to treat any injury. The bad news is that there is so many options out there that it can be confusing on which ones to use. So instead of trying to pick out the right product at the local pharmacy, let’s get back to the basics.

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When to Ice an injury:

Ice should be used on acute injuries. These are injuries that involve swelling or bruising. Ice is almost always the answer to any fresh injury. It’s primary role is to help slow down and reduce any swelling and inflammation. Examples of injuries to ice:

  • Rolled ankles/joints
  • Freshly pulled muscles
  • Impact injuries (hit by pitch in baseball, tackles in football, etc.)

Always remember, when it comes to icing an injury that you do not forgot the RICE (Rest, Ice, Compression, Elevation).

When to Heat an Injury:

Heat should be applied to injuries that involve tight muscles, spasms, and chronic pain. The key to heating injuries is to improve blood flow and loosen muscles. The key to recovery with heat will be stretching after heating. Here are a few examples of injuries to heat:

  • Back Spasms
  • Lingering pain in muscles (not freshly pulled muscles)
  • Stress Headaches and neck pain

It is important to not mix these up. If you were to switch ice or heat on these injuries, you could be making the injuries worse. Icing a spasm would cause more tightness and pain. Heating a rolled ankle would increase the blood flood to the area and increase the swelling.

Please make sure to go see a Physician for serious or lingering injuries. Major injuries require expert opinions and testing. Icing a torn ACL would be great for pain management and reducing swelling, but you will need surgery. Let’s hope you never have to experience that example or one like it.

Best of luck out there in your path to a fit and health life. Remember that small injuries will occur, but that is no need to quite or give up. Embrace the recovery time and hit the ground running once the pain is manageable or completely gone.

 

 

 

 

Zucchini Noodle Chicken Bowl

Looking for a healthy meal but don’t have the time to get fancy and make something complicated? We’ve all definitely been there and it can be frustrating to try to find recipes that are quick, easy, and require few ingredients. One issue I always run into when looking at recipes is that almost all recipes require some sort of spice and seasoning that I do not have and it would be a waste of money to go buy them just for one meal. Below is a recipe that I love to make when I need to focus on eating clean but also need to have it be ready quickly.

Zucchini Noodle Chicken Bowl

This is one of my go-to recipes because it is only 5 ingredients, cooks fast, and tastes amazing. Zucchini noodles are just zucchini that have been spiraled instead of chopped. If you do not have a spiralizer in your kitchen, you can get a cheap one here. The idea here is to have the flavor and nutritional benefits of zucchini, but to create the texture of pasta. This will help trick your mind into thinking you are indulging in a bowl of spaghetti, when in fact, you are eating a low carb, low-calorie entrée. The best part of this is you can load up your bowl with as much zucchini as you want and not feel guilty about eating out of a large serving bowl. Another great thing about the recipe is that I mostly use chicken breast for the protein, but you can always change that up to steak, turkey, fish or any other type of protein so that it never gets old. Check out the ingredient list and cooking instructions below:

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Zucchini Noodle Chicken Bowl with a tomato salad

Ingredients:

  • 2 Medium Zucchini (spiraled)
  • 1 Boneless, Skinless Chicken Breast
  • 1/2 Cup Cherry Tomatoes
  • Garlic Salt
  • Pepper

Cooking Instructions:

  1. Chop the chicken breast into cubes and cook in a skillet over medium heat. Cook the chicken until the internal temperature is 165F and the inside is no longer pink.
  2. Set Chicken aside and let cool
  3. Spiralize the zucchini (if you don’t have a spiralizer, you can simply chop or julienne the zucchini)
  4. Add zucchini into the skillet and saute over medium heat. Add in garlic salt and pepper (Or whatever seasoning you prefer or have handy). Cook until it starts to become slightly translucent. Try not to over cook/steam the zucchini. If cooked for too long it will lose its density and will be mostly mush.
  5. Add zucchini and chicken into the bowl.
  6. Cut the cherry tomatoes into halves and on top of the bowl.
  7. Finish off the bowl with some garlic salt and pepper
  8. Enjoy a delicious and low carb dinner!

As you can see from the recipe, this is super simple and can be made in under 30 minutes. You can also throw in chili powder or pesto or curry and change the flavor palate so that it never gets old. This is a good trick if you are meal prepping and do not want to be tired of all the food you made for later in the week.

If you are a wine lover and/or want to make this for a special date night dinner, go ahead and grab a nice Chardonnay to pair with this meal!

Hope you enjoy!

 

Health Tip: Cut The C.R.A.P

Just like how Teri Garr in Young Frankenstein had to PUT…THE CANDLE…BACK, you need to PUT…THE DOUGHNUT…BACK! Seriously, put it back. There is next to no nutritional value in doughnuts, cake, cookies and white bread. They may taste great and that sugary snack can get you from lunch to dinner but it does nothing good for your body.

There are about 1000 different diets and schemes to losing weight, being fit, or just being healthy in general, but the one thing they all have in common is that eating healthy is the key. One of the most common phrases you will hear in the fitness community is “Abs are made in the gym, but revealed in the kitchen” and it is absolutely correct. One of the prime examples of this that has been in the new lately is from Tom Brady. The dude is now 39 years old and in the best shape of his life. While most quarterbacks in the NFL are breaking down on almost every other play, he’s slinging the ball around like guys who has never been hit by a linebacker. The main reason for this is because of an overhaul in his diet. It’s absurdly strict and definitely not recommended for everyone, but the point is that what you put in your body is extremely important and affects everything from your weight to your attitude to your energy levels. If you want to read up more about how Brady keeps dominating the NFL, check out this article from Yahoo.

I’ll be the first to admit that I’m not perfect when it comes to my diet and eating habits, but I know that the healthier I eat the better I feel. A rule that I like to follow is the 80/20 rule. This just means that the I focus on eating healthy and natural foods 80% of the time and I allow myself to indulge in cheat meals 20% of the time. Now those cheat meals tend to be fries, chips, bread, or chocolate. I’m not going all out with fried food and extra fatty food. One way I focus being healthy is by cutting the C.R.A.P. and eating F.O.O.D!

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Cut the C.R.A.P.

Carbonated Drinks: 

By cutting these out, it means that you’ll be cutting out a lot of sodas and drinks that contain chemicals, sugars, and calories that have no nutritional benefit. These drinks are what are considered empty calories. They may taste great and help curve that sweet tooth, but your body doesn’t need them. When your body doesn’t need calories, it stores them as fat for later. This is why those diet drinks that are so popular do not actually lead to weight loss. Your body sees these chemicals/ingredients and doesn’t need them, so it’ll flush them out or store them for later.

Refined Sugar:

That white bread, white cake, and favorite breakfast cereal is doing nothing for you. Refined sugar has zero nutritional value (fiber, minerals, vitamins) and are extremely high in calories. Cut these out by switching to high fiber breads and oatmeal and you’ll notice how you’ll be more full, more often. That full feeling will lead to eating fewer calories and more weight loss.

Artificial Sweeteners/Alcohol:

Artificial sweeteners are those yellow, blue, pink sugar packs you see people loading up their morning coffee with and is one of the main ingredients in soft drinks. If it’s not natural and needs to be created in a science lab, it’s probably not ideal for your body.

Alcohol is another option here. Beer gut is a real thing. No don’t get me wrong, I love to have beer/wine as much as the next person, but alcohol is processed through the liver as a toxin and signals the body to store fat. So this is something you should definitely cut back on or cut out all together.

Processed Foods:

These foods are ones that have additives that allow the food to not expire or have longer shelf lives. Examples being cereal, fruit snacks, dried fruits, mixed nuts, and microwave popcorn. These are great because you can buy them in bulk and not worry about them expiring before you can eat them. But avoid them as much as possible because the artificial ingredients and additives are terrible for your body. There is great article here that explains more about why exactly you need to avoid these foods.

Consume Real F.O.OD.

Fruits & Vegetables:

There is a reason that health professionals want you eating multiple servings of fruits and vegetables every day. They are loaded with vitamins, minerals and fiber that your body needs. Replace those fruit snacks, candy, and sugar snacks with unprocessed and natural food. This simple change will boost your energy in no time. You

Organic and Lean Proteins:

The reason you should focus on these is that they are all natural. You know what you are getting when you are eating these organic and lean proteins. Now I’ll be honest, I don’t eat organic that often because they are expensive. So when I don’t eat organic, I look at the labels that and ingredients. The shorter the ingredient list, the better.

Omega 3 Fatty Acids:

Add these into the diet by eating more fish, specifically salmon. Omega 3s are great because they are anti-inflammatory and will help reduce overall swelling.Not only that, but they can help reduce risks of heart attacks and strokes, they can reduce anxiety and depression, and they can help improve sleep. For a full list of benefits, check out this article.

Drink Water: 

If you think you are drinking enough water, you are not drinking enough water. The majority of the human body is composed of water and is the key to life. By drinking more water you will not only have more energy and feel hungry less often, but your skin will clear up and your body will be flushed of harmful toxins. The recommended amount of water you that you should drink is 1 oz per 2 lb of body weight. So if you weight 150 lbs then you should drink 75 oz of water. Honestly, I think that is nowhere near enough. I’d recommend drinking 1 oz per 1 lb of body weight. I weight 155 so that is  roughly 1.25 gallons. When I’m working out regularly, I’ll definitely hit that amount and never have to worry about dehydration.See the image below for just a few of the great added benefits of drinking more water.

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Now, I know that making all these adjustments at once will be tough but they will absolutely be worth it. If you do not feel like you can completely make these changes at once, then start small and slowly work them into your eating habits. I’d love to hear more about other eating habit changes that you have been making that have been successful. Feel free to comment here  or reach out to my social media pages with details. I always love learning new and different ideas to living a healthier lifestyle.

 

Finding & Replacing Running Shoes

Anyone who has ever trained for a race and or just runs for fun knows that finding the perfect pair of running shoes is close to impossible. There are so many options out there that it can make one dizzy. There are shoes for short distance, long distance, road running, path/soft surface running, track running, heel to toe landing, flat foot landing, pronation, supination and so many more. So when we runners find a perfect shoe for us, it’s the best feeling in the world and we never want to let them go! Unfortunately, the shoes wear out and most like the company that produced the shoe has changed the design or move on to a new model. This means back to the beginning. So here are a few tips on how to  find that perfect pair of shoes and how and when to replace them so you don’t cause an injury from worn down shoes.

Tip 1: Finding The Running Shoe For You

  • GO TO A RUNNING STORE! This seems pretty simple, but most people shop online nowadays for the convenience. While shopping online is great and I definitely do that, it’s not worth the injuries you can get from improper shoes. Most stores have treadmills where the sales associate can watch you run for a bit to see what your natural gait is and what your foot strike is like.
  • Don’t worry about the look/color of the shoes at the store. Most will be very bland and we all know runners need something will a little spark to them. After all, “look good, feel good” is one of the more popular saying for runners. The focus of this is to find the best shoe that is the most comfortable for you when you run. If the store doesn’t have the color of the shoe you want, they can most likely order you one or you can order them online. Just make sure you get the brand, model and size information.
  • Once you find the shoe you want, ask the store what their return policy is. Most stores will offer free returns and exchanges for 7 days. This will allow you to take the shoes for a few training runs and make sure the shoes are perfection. Do not be afraid to return them if they are not perfect. Running shoes should fit you so that you forgot they are there and you can focus on the important aspects of running.
  • Once you’ve got those bad boys, hit the road and crush some miles!

Tip 2: When to Replace Running Shoes

Continue reading “Finding & Replacing Running Shoes”