September Q & A: Run With Whitney

by

Thanks for all your questions this past month. I will say that we have been in what I deem a “Cycle of Suck”—pardon my language. It’s been just one thing after another, and the routine I’ve been craving with school starting has remained elusive.

Running has been on the back burner because I haven’t been able to do as much. But it’s ok, because I know it doesn’t take much to maintain fitness.

Anyway, the first question this week covers the main reason why our lives have been in a tough spot and very unpredictable. But it has a happy ending.

Other questions this week cover how to overcome different barriers to your training and nutrition.  

Thanks again for writing, and please be sure to email me any questions you have at whitney@themotherrunners.com.

Let’s go

whitney with her dog RileyPin
With my pup Riley (14) who lost the use of her legs from idiopathic vestibular disease.

What happened to Riley?

If you follow me on Instagram, you may have noticed that I stopped posting for a few weeks—when I usually post every day. This is because our older dog, Riley (14.5 years old — who I always joke that I hope I age like her—she looks and acts so young!) was hit with what was eventually determined as idiopathic vestibular disease aka old dog vestibular disease.

It’s essentially really bad vertigo. I had vertigo a year ago and it was miserable. What she went through was a gazillion times worse—and the severe symptoms lasted for more than a week and left her essentially paralyzed.

Riley learning how to walk again in a cartPin
Riley learning how to walk again in a cart. We are forever grateful to the University of Tennessee Vet Med PT team.

She was so miserable—panting around the clock—that we didn’t (and couldn’t) leave her side. The thought of her being scared, confused, and in pain was almost unbearable.

We just lost our other love, Rooney (11), in April. I still cry every day thinking about her. And Riley and Rooney were inseparable. So, what happened to Riley hit really hard. And we thought we were going to lose her.

But after she was officially diagnosed (after many tests—her poor, cute, furry body is shaved in so many spots), she was able to start physical therapy. She went from not being about to lift her head to walking in less than a week! She still has a lot of work to do. Her head is still tilted to the side and she shakedly walks in circles. BUT her recovery and the work done by the PT team at the University of Tennessee was nothing short of a miracle.

I’ve been posting updates of her remarkable progress on my Instagram stories if you want to follow our sweet girl Riley’s journey.

I feel like I have been fueling well, but for some reason, I’m gaining some weight. Is this common to see with marathon training?

Weight gain during marathon training is common. Often people will not eat enough after their long runs and end up basically binging later in the day. I recommend eating 200-300 calories of a carb-rich meal before you run, fueling with an energy gel every 30 minutes of running, and then eating two meals post-run within three to four hours of ending your run.

Typically, I will get some quick protein and carbs in when I walk in the door after my long run—like a smoothie or a chocolate milk (Fairlife has 20-30g of protein) and a banana. Then I eat a real meal such as a sandwich or eggs about two hours later.

Spacing out your meals throughout the day can also help. This will generally look like three meals and two to three snacks that include carbs, protein, and healthy fats. You also want to make sure you are well-hydrated.

If you aren’t used to eating carbs like you should be doing with marathon training, it’s also possible you aren’t used to your body retaining fluids as it does with carbs. (You want this because it helps you stay hydrated on your run).

I typically gain weight whenever I start back running after a break and then things regulate after a couple of months. I like to think that our bodies are smart and know what they are doing. Your body may be like, “Okay we need this extra fuel/hydration for all she’s accomplishing.”

I suggest ditching the scale and focusing on how you feel during this training cycle. I can also always connect you with a registered dietitian if you’d like. 

Other resources:

Whitney, Help! It’s so hot outside—even if I run in the morning. (I live in Arizona). What can I do?

Summer running is so hard—especially in places like Arizona where the heat is inescapable! There are many tricks you can try to make running in hot weather more bearable but it sounds like you need more tools in your toolbelt.

During the really hot summer months, I recommend two things. 1. You can get a monthly gym membership and use their treadmill. If you have little kids, ideally this gym would have a daycare they like.

Or, 2. You could invest in a treadmill. It’s possible to own a decent treadmill without a huge price tag. You can also scout Craigs List and Facebook Marketplace for one.

If you have little kids, a treadmill is an amazing tool to help you stay consistent because you can still run if they are home, asleep, or sick.

During the summer months, I have a lot of my athletes stick to maintenance schedules because it’s just too darn hot. Either one of these tools can help you sustainably maintain fitness.

Other resources:

I will run on the treadmill at the gym so I can do my strength training at the gym. But I hate treadmill running. How can I keep up my lifting but avoid running on the treadmill?

First of all, great job trying to be consistent with your lifting! Now, I am assuming you are a busy mom with not a lot of time to run and then hit the gym to lift later in the day.

With that assumption, I suggest you invest in some basic strength training equipment that you can store under your bed (and won’t break the bank).

A pair of dumbbells, a kettlebell, and some resistance bands from Amazon are truly all you really need to strength train for runner so that your running gait is more efficient and your body is more durable. I offer strength training plans to my premium athletes that use this basic equipment.

Your body can also be an amazing resistance tool. I love Peloton bodyweight and runner workouts. (Matt Wilpers is my favorite!). Truly, just 20-30 minutes two times a week is all you need to make a difference in your running.

More Resources:

My question is how can one get enough protein and calories while breastfeeding? (I am 12 weeks postpartum and just started running again- I cannot seem to get enough calories and protein on days I run). Caveat I live abroad and do not have access to things like protein bars – so any recommendations for easy extra calories?

I linked up with RD Melanie Sulaver for help with this question. With a new baby, you have to do your best to meal plan. Sulaver suggests eating breakfast 1 and breakfast 2, and lunch 1 and 2.

I personally eat two breakfasts—even three—when I do a long run. I eat one before, one right after, and then another two to three hours later. I also eat a snack before and after lunch. Carbs are easy to get from bread, pasta, grains like quinoa (also good for protein), and crackers!

Sulaver recommends shakes, smoothies, and yogurt to buffer your protein. I offer a list of 20+ protein rich snacks for runners here and 18 meals for runners here.

Some personal snack favorites of mine are cheese and crackers, nut butter on rice cakes or graham crackers, granola, and cottage cheese! If you eat meat, animal-based proteins like a ham and swiss sandwich are great.

Hope this helps!! 

LinkedIn
by

Leave a Comment