My hamstrings have been awfully cranky lately. Am I sitting too much? Am I now officially decrepit? I’m familiar with the hamstring stiffness that comes from sitting at a desk all day, but usually it works itself out after 20 minutes or so of warmup jogging and I can do my workout with no issues. Lately, with the cold weather and wind, even a 40-minute super-easy warmup jog isn’t cutting it. My hamstrings bitch at me as I attempt to launch into 800m intervals on the track: their combined age is 82 years old, they’ll have me know, and they demand more respect!
For a moment, I feel like a fraud in my “Runner” sweatshirt as I set off on my walk around my adopted home of Budapest for perhaps the last time before heading back to the U.S. for the next six months. I have intentionally put on my walking shoes that I can’t run in (unless it is to catch the tram). I have no interest in running today. I haven’t for about a week. But I don’t want the guilt of being outside, in running-ish clothing, to push me to run when my mind and body are telling me to take a break.
I did want to run just a week ago, running up a mountain in Obuda on a whim, running around Budapest like a kid in a candy store. And, perhaps, I will feel the need to run again when I am back in the States, in the middle of another amazing, but stressful semester. I just don’t want to run now, even after I’ve finally found the “perfect” training plan.
Two years ago, this lack of motivation to run would have sent me into an emotional tailspin. “I don’t even want to run!” “What does this mean about my identity as a runner?!” “Who am I even?” And, worse, those echoes of my demons: “Oh no! If I don’t run, I’ll gain #alltheweight!” “How do I eat when I’m not running?!”
I checked the temperature on my iPhone again to see if it had changed in the last 30 seconds. Nope, still 18 degrees. Sighing, I pulled up my socks, reluctantly put on my shoes, started my podcast and headed out the door for a 6-mile easy run. I turned left out of my driveway and began to climb the giant hill. Quads burning, eyes watering and nose running, I audibly groaned. “Why am I doing this to myself?” I thought as I wiped my nose on my glove. “I thought this was supposed to be fun.”
Ah, running. It’s our biggest hobby and also our biggest pain in the ass. We knew it was hard when we started. All of us can remember the days when a mile was a huge accomplishment and we thought we’d have shin splints and blisters forever. We even enjoy the hard part. There’s nothing better than that feeling of accomplishment after nailing a hard workout, or finding that point in a workout when it goes from being impossible to manageable.
But what happens when running is ALWAYS hard? When we never find that sweet spot and every run is a struggle? Do we push through and keep suffering for its own sake? And if so, why?
I was diagnosed with Type 2 diabetes nearly 10 years ago, at the age of 32, and it made me a runner.
Immediately after my diagnosis, I began walking on a treadmill several days a week. As I built up my endurance, I started running and began entering local races. I finished my first half marathon, and then I started working on triathlons. Over the years I have added distance and speed and intention to my training. I train 5-7 days a week. I haven’t missed more than three consecutive days of training since I started, even through illness and injury (not necessarily always running, but always training).
Since my diagnosis, I have also cleaned up my diet. Over the years, I have cut out regular cookies (my addiction) and sweets, diet Coke (my real addiction), pop in general, and most recently, I cut out wheat. I have also added in healthy foods. My health has shown the benefits of exercise and diet, but while my medication has decreased over time, I still need medication to manage my diabetes. In the beginning, I was on Metformin and Glimpiride. The Glimpiride caused low blood sugar mid-morning and sometimes while running. I tried Januvia briefly, but it wasn’t managing my blood sugar the way it should. Then I was on Invokana (and Metformin) for several years, until I didn’t need the Invokana anymore. Now I am just on Metformin, and we (my doctor and I) continue to work on finding the most appropriate dose.
My disease is well-managed, but I still have diabetes and I always will. I have only lost 25-40 pounds over all the years and struggle to maintain my current weight. Nothing comes easily. As a runner with diabetes, I am well-aware of the stigma associated with having diabetes, much of it due to the disinformation about diabetes floating around the interwebs. To clear those up, I’m bringing you your friendly Salty Running guide to running with diabetes.
Oh, winter. As if the ice and snow weren’t obstacles enough, winter weather is hard on your skin, especially if you’re running outside. Even inside, the air is drier and causing all sorts of problems.
You might be facing peeling, itchy skin — especially on your face, which is usually exposed to the elements. Your sinuses may be struggling, leading to bloody noses (I had three in one day recently) and sinus headaches. Or, your eyes might be so scratchy that your contacts are taking their own vacation.
Short of moving to the Caribbean for the winter (although I’m not ruling it out), there are easy strategies you can employ.
It’s definitely soup season, and chili is a Salty Running favorite! Here is another chili recipe from Turmeric, a delicious sounding version that includes pasta and ground turkey!
Having a six-month-old, time is a bit limited these days! I’ve made President Obama’s favorite Chili recipe runner-friendly, and added bell pepper, carbs, and delicious healthy fats. I love a good chili, and making one with the super-spice turmeric was an added bonus!
- 1 T olive oil
- 1 large onion, chopped
- 1 green bell pepper, chopped
- 5 cloves of garlic, chopped
- 1 lb ground turkey
- 1/2 t ground cumin
- 1/2 t ground oregano
- 1/2 t ground turmeric
- 1/2 t ground basil
- 1 T chili powder
- 3 T red-wine vinegar
- One 28-ounce can peeled tomatoes
- 1 29-ounce can of dark red kidney beans, drained and rinsed
- 1 can light red kidney beans
- 1 red bell pepper
- Cheddar cheese to top
- Avocado (diced)
- Noodles or Jasmine rice
- Heat olive oil in pan
- Add onions, green and red pepper. Saute until crisp-tender.
- Add turkey and brown until no longer pink
- Add all spices and cook for a few minutes, stirring constantly to ensure the spices do not burn.
- Add all of it to a slow cooker OR keep on stove for 30 minutes
- Add all beans, tomatoes, red wine vinegar
- If using a slow cooker, cook for about an hour or longer on medium-high heat
Top with whatever you choose (I recommend cheese and avocado). Enjoy!
It’s not every day that you hear about a runner eating quinoa.
Although it’s not the hot pseudo-grain that it was a few years ago, it’s still a pretty popular not-grain (because it’s actually a seed! Who knew?) in part because it is high in protein, while still delivering the carbs runners need. And, of course, quinoa is delicious. For this installation in our Salty Running in the Kitchen series, I’ve adapted a few quinoa recipes to create a quinoa salad that is quick to make and keeps well in the fridge for up to a week. It keeps well because there isn’t a dressing — but you won’t miss it, as long as you have a favorite hot sauce and avocado handy!
Cilantro’s Quinoa Salad
(4 main dish servings, 8 side dish servings)
1 c quinoa (cook as directed, remembering to rinse the quinoa prior to cooking)
2 c black beans, rinsed
1 red pepper, diced
1/4 c red onion, diced
3 cloves garlic, minced
1/2 c fresh cilantro, minced (dry won’t do in this recipe. It’s gotta be fresh!)
1 cucumber (scoop the flesh out and dice)
1 avocado, cubed
1 T hot sauce of choice (I choose Frank’s Red Hot)
- Put all ingredients except the avocado and hot sauce in a bowl.
- If you are eating the salad now, add the avocado and hot sauce just before serving, and stir. The avocado and hot sauce, mixed together, are a smooth dream that far exceed any dressing you could make.
- If you are eating a portion, measure out how much you’d like to eat, and top with 1/4 avocado, diced, and hot sauce to taste. Refrigerate the rest. Without dressing, it’ll keep in your fridge up to a week.
I make this every weekend and portion it into 2-cup servings for weekday servings. I just bring an avocado to work on Monday, and cut out my portion every day. In a pinch, you can substitute olive oil for avocado, and I like it almost as well. I do like my food very spicy, but if you are not a fan, substitute 1 T apple cider vinegar + 1 t salt for your dressing in lieu of the hot sauce.
The next recipe in our Salty Running in the Kitchen series comes from Chicory! There are ways to think about chicory: leaf chicory, which includes a family of bitter greens including endive, escarole and raddichio; and root chicory, which is used as a coffee substitute in Europe. I love all these things — my moniker choice was no accident. There are tons of things you can do with the leaf version, but I love the chicory coffee you find in New Orleans restaurants.
Chicory has a fascinating backstory, too. Napoleon initiated a blockade that derived the French of most of their coffee in 1808 — sacré bleu! — that resulted in chicory becoming a common substitute. And that led to its popularity in NoLa, where it prospered during the Civil War when trade disruptions and blockades limited coffee delivery to the south. Coffee with chicory added remains a New Orleans tradition, and you’ll commonly find it served with beignets.
It’s also a natural decaf alternative to coffee if you’re on #TeamDecaf like me & Ginger. (For real, pseudonym game on point.)
One of my favorite ways to enjoy chicory AND coffee is with the Vietnamese coffee they serve at Pho Ba Luu here in Louisville. The wall of Café du Monde caught my eye on my first visit, not long after I became a Saltine, and I had to have it. And I love it.
This is a super-fun brunch recipe for a coffee-with-a-twist, or make it on your own. Café du Monde is available online and there are other brands around, too. This is my version inspired by my friends at Pho Ba Luu, who serve it iced. It’s equally good hot, especially this time of year, and I won’t blink if you add Kahlúa to it either.
Chicory Vietnamese Coffee
2 T ground coffee with chicory
2 T sweetened condensed milk
Ice (if you want it cold)
Per serving, scale as needed!
- You’ll need a French Press or a heatproof container and a coffee filter.
- Place 2 T chicory coffee in either the French Press or a heatproof container (like a glass Pyrex measuring cup). Pour 2/3 c boiling water over it and let steep for 4 minutes.
- While steeping, add 2 T sweetened condensed milk to a mug or glass.
- Press coffee and pour into mug or glass, or pour grounds through the coffee filter into the mug or glass. Add ice if you wanna. Or Kahlúa. Or both. Whatever, it’s the holidays.
- Drink heartily.
Dear City Council,
It’s past time to make our city a safe place to run.
Perhaps this is going to seem like it only applies to runners.
But hear me out.
I couldn’t wait to move here. I’d looked at average temperature for January, and it looked like I could run without risk of frostbite almost all season long. I dreamed of winter running, imagining how wonderful it would feel to be in shorts whilst the rest of the world retreated to the treadmill.
I was willing to put up with heat and humidity to have year-round running temps. I was excited to be moving to a small town where surely — surely — I could run without risk of bodily harm. Even though sidewalks aren’t common in the small-town south, I erroneously assumed that there would be roads here with a shoulder deep enough to run or roads less traveled where I could run without playing frogger.
I was wrong.
There is exactly one bike lane in town, approximately a mile long, where I can safely run from my downtown home. I have to run on the bike lane and not the sidewalk when I run back and forth on this stretch, because the sidewalk is so damaged (and completely blocked off in two areas) that I can’t physically access the sidewalk in places.
The rest of the town, with the exception of a very small downtown area, is either completely lacking sidewalks or the sidewalks start and end at will. It’s almost like sidewalks have been deposited here by a SimCity novice, placed just to get the residential zoning to grow. This lack of sidewalk might be okay if there were shoulders instead that were wide enough to run on. But alas, that is also not the case. Often the road’s edge ends so abruptly that the white line marking the edge of the road is eroding into the gulley. I don’t mind running on technical terrain, but even I can’t navigate that morass.
For fun, I did a little experiment to see exactly how much of the town was runnable. I embarked on this adventure one early morning run, as I resolved to only run on sidewalks and turn around when they ended. In 75 minutes, I had to make no less than 13 full stops to turn around. I didn’t count where the sidewalk was so damaged it should really be called scree. I ran through the places where bushes and trees had almost completely obstructed the sidewalk.
The price of this folly was a branch that slapped into my face so violently, it bled.
Adding to the joys of running here, I’ve yet to go on a run where I don’t get honked at, perhaps because I’ve chosen to run in a sports bra (on warmer mornings). Or perhaps because I’m dancing along a minuscule shoulder. Or perhaps this is just a friendly southern hello? All of the above?
Even better, it’s more often accompanied by catcalls and shouts. Every run is truly a delight.
So it’s not runnable. So what?
Well, if it isn’t runnable, it’s also not walkable. And definitely not bike-able. Recent research suggests that people feel more connected to their towns if they can walk from place to place. For a town trying revitalize the downtown, I think we want to encourage people to travel from place to place on foot, not dissuade them. Plus, moving at least 20 minutes a day is proven to improve mental, emotional, and physical health. Don’t we want this for all residents, not just runners and cyclists?
I hope we do.
To help, I have a few suggestions:
- First, build more sidewalks. It seems like a fairly simple solution, but then again, I’ve already noted I think city planning is like playing SimCity, so I’m no expert here.
- Second, create some marketing about how to respond to runners for residents. I think a quick reminder that it’s not okay to honk or shout at runners is a nice start. Suggesting that drivers get out of the way of runners would be a super bonus. In a family-centeric town, perhaps you might even ask residents to consider how they’d like their daughters, sisters, mothers, or other women they care about to be treated when they were running and behave accordingly.
- Third, truly delightful would be adding some more running and biking trails. I’ll even help. I’ll plan them, reach out for sponsors, find funding, sit in city planning meetings, anything.
And I just want to love our town and make it better.
P.S. You can reach me almost every morning along the bike lane. Depending on the day, I might be there for hours.
Has your community taken steps to be more pedestrian-friendly? Have you chosen where you lived based on its runnability?
Just in time for holiday party season, we’re serving up a bunch of recipes that pay homage to our own personal flavor within the Salty Running melting pot. I feel #blessed to have snagged avocado as my namesake as it’s one of my favorite ingredients (and let’s be honest, stand-alone snack).
Avo toast peaked sometime during the last year and is on a downward trend (though you’ll pry it from my cold, dead hands), so here’s something a little different to serve up for a party … or just a Tuesday. And good news, it’s almost as easy as smearing avocado on a piece of toasted bread. Almost.
This recipe is vegetarian but would be equally delicious with some shredded chicken. The quinoa adds some good protein, so if you’re looking for a meatless light meal or app, this play on deviled eggs is a quick and tasty option!
Prep Time: 20 min
Serves: 4 (2 halves per person — multiply as needed)
- 4 avocados
- 1 cup cooked quinoa
- 1 bell pepper
- 1 small onion
- 2 tbsp taco seasoning
- 1/2 cup black beans
- Lime juice
- Salt and pepper to taste
1. In a small pot, prepare 1 cup of cooked quinoa. Let cool slightly
2. Dice peppers and onions and sauté in a small pan. Once the peppers and onions begin to breakdown, add 1 tsp of taco seasoning. Cook until tender and slightly browned.
3. While onions and peppers and quinoa are cooking, cut each avocado in half lengthwise and twist apart. Remove the pit.
4. Gently cut the avocado in a cross hatch pattern, being careful not to cut through to skin.
5. Using a spoon, carefully scoop the sliced avocado out of the skin and into a bowl, breaking apart the small cubes. Set aside the skins.
6. To the bowl with the avocado cubes, add sautéed peppers and onions, black beans (rinsed), cooked quinoa, remaining taco seasoning and 2 squeezes of lime juice.
7. Scoop mixture into avocado skins. Drizzle with hot sauce of choice and enjoy!
Hey Salty friends! For the next recipe in our Salty Running in the Kitchen series, I am going to share with you a delicious recipe for salty, yet sweet, sesame almond bars.
Sesame almond bars make a wonderful post-run snack, as they contain a balance of healthy fats, carbohydrates and protein. It’s important to refuel with carbohydrates, ideally within 30 minutes of finishing up your workout, and to get a meal or snack that combines a protein and healthy fat source within 2 hours after your run. Fats, carbs and protein each play an important role in maximizing muscle glycogen recovery (i.e., rebuilding energy stores) and supporting protein synthesis (i.e., enhancing the speed at which your body repairs micro-tears in the muscles).
I am not usually super hungry right when I finish up a run and I find these bars to be the perfect in-between snack after a run and before my next meal. I also grab these bars when I am on the go during the day. I tend to be a much nicer human being when I keep my brain and body well nourished throughout the day. Snacks are a big part of this for me! If I let myself get too hungry, it is not pretty (I get hangry and my brain gets foggy). I love the ease and convenience of being able to snack on a substantial bar that will hold me over until my next meal.
Without further ado, here are the deets of my salty and sweet sesame treats (I’ve got rhymes today folks):
Sesame’s Salty Sweet Sesame Almond Bars
Being injured as a runner is horrible. All runners know this. If you can’t run, you can’t do the thing you love. To make things worse, you also can’t do the thing that probably most helps you manage the stress brought on by being injured.
That’s the vicious circle of it all. Injured runners also get the same advice over and over again: Cross train while you can’t run. Focus on what you can do. Don’t abandon your nutrition plan. Use the time you aren’t running to invest in other hobbies or to spend more time with family and friends. That’s all good advice. It’s also kind of yadda yadda yadda. Meaning, it’s a good start, but it’s nowhere near enough.
Injured runners also need what I call Inner Circles. When I dealt with nine months of no running because of plantar fasciitis, people in the Outer Circle got the occasional update on the injury, a dash of woe-is-me, some kind of perky resolution and then on to other less boring topics. But personally, I needed a variety of Inner Circles to handle the more hard-core parts of mental coping while injured.
What do injured runners need from their Inner Circles and who might offer this sort of support?
Hugs and a shoulder to cry on. Injured runners tend to be crabby, grouchy and depressed. It helps a lot to find someone who can offer pretty much unconditional and limitless support. This person should never say things like: “Not being able to run isn’t such a big deal; it’s not cancer or something like that.” Even if that’s true, it’s not helpful. Instead, you are looking for someone who can say: “I know it’s awful to not be able to do the thing you love.” Over and over and over again. A spouse or partner is a good bet here, but a sibling or best friend or even a parent might fit the bill.
Reminders of past glories. If you’re away from running for a long time, it’s useful to have someone remind you of how great it is — and how great you have been. During an extended time off, you might lose touch with how much you love running or what it feels like to have running as a regular part of your life. Training partners can help with this. I’m not going to lie — it’s sometimes hard to talk to healthy runners who are currently enjoying all the things you are missing. But training partners can remind you of your own prior successes and why it’s worth it to keep plugging away at recovery. They might even be willing to cross train with you. Some of the camaraderie of running buddies can be found over coffee, lunch or drinks. Don’t lose touch with these folks even when it hurts to talk to them.
Faith in the recovery process. Injured runners need reminders that recovery is possible, even likely. Stories of other runners with similar injuries who are now better are solid gold, especially if those runners have gone on to major successes. Physical therapists and coaches are both potentially great sources of faith in the healing process. A good physical therapist should be able to measure your recovery concretely. The right coach can help chart a course back from the end of injury to starting to run again. Injured runners often need help remembering that the path back to running exists.
Company in the darkness. Sometimes pretending things aren’t all that bad is just too much work. It helps to have some folks to share the suck-fest with. It’s actually quite valuable to have someone who will simply agree with you when you tell them how awful everything is. A light in the darkness is a wonderful thing, but sometimes company in the darkness is even more important. Other injured runners are a likely choice here, but try to find someone with a deep well of compassion and remember to be their company in return.
Who’s in your Inner Circle? Are you in someone else’s Inner Circle right now? Do you have anything to add to this list?
Anise shares a family favorite in our next recipe of the Salty Running in the Kitchen series! Every family has that special dish that makes you remember childhood fondly and creates wonderful memories. My mom was a SAHM who baked, cooked, cleaned, and took care of her four kids like it was her job. We always had homemade cookies (except Oreos, because, well, it is hard to make them taste “real”), but the Christmas cookies were special.
This recipe may have originated on a box since it’s on paperboard, but it was well before I was born and nobody remembers the exact source. Proper credit intended.
These are the best sugar cookies ever. They can have food coloring added to make them festive, they can have a variety of decorations added and we’ve used them for other holidays depending on the cookie cutters for the shapes. Here’s where they become “anise” — while the recipe calls for either vanilla or a combination of vanilla and almond extracts, I have preferred using anise. I am one of those licorice-loving people and there is nothing better than making these with anise.
Anise’s Family Christmas Sugar Cookies
We’ve decided it is high time time for the Salties to put our spice pseudo-names to work in the kitchen! This holiday season (and beyond) we are sharing our favorite recipes that take advantage of our favorite kitchen spice. We hope these recipes will help you get to know each of us a little better, while also sharing “what runners eat” without all of the hashtags.
These recipes are not designed to fit into any special diet, they are not prescriptive for fast running, nor are they guaranteed to change your life in any way. Except in the way that good food brings us together, fuels #allthemiles as well as our awesome lives, and just might be so delicious that you go back for seconds. Because at the end of the day, we are more than how many calories we ate, the size of our running shorts, and the perceived “cleanliness” of our diet. We run. We eat. We live.
To kick this off, we are going to start with a recipe that incorporates many of our spice names, and is a seasonal favorite
Salty Running Paprika Vegetarian Chili (serves 4)
It was 6 AM, and I was finishing a set of 1600s on a high school track. The sun had just risen and I was feeling accomplished — peaceful even, given the beautiful sunrise. There were a few other runners and walkers near me starting their workouts. One of them approached me as I switched my racing flats out for my cooldown. “Excuse me,” the older gentleman said. “I was just watching you run and couldn’t help but wonder … how many carbs do you eat in a day?”
I was completely dumbfounded. Not only do I have absolutely no idea what “how many carbs” means — pounds? Grams? Loaves of bread? (I am aware that people count macros but I don’t — it sounds like a nightmare.) But I also wasn’t sure what kind of answer he was looking for. Did he think I ate too many carbs? Not enough? Was he going to make me feel bad about my diet after I’d just been so proud of running 1600s in 6:05? Eventually I stammered “Oh, just enough so I can feel good running! Have a good day, bye!” and took off for a cool down.
This is not the first time I’ve been asked about my diet as a runner. People tend to either assume that, since I run, I’m obsessed with a perfect diet or seeking advice about the perfect diet. Neither is true. They tend to be shocked that I drink my fair share of diet Dr. Peppers and spend the summer looking forward to September when candy corn will be sold. I remember reading a Runner’s World article about people who “squeaked” into the Boston marathon and reading the line, “They are willing to give up wine or dessert, but not both.” I read that line and thought, “Is it bad that I am totally unwilling to give up either?”
I have friends who eschew sweets and alcohol for weeks or months leading into their goal races, and while I’ll probably clean up a bit the week before a big race, I won’t give up my treats for long periods of time. Maybe it’s because I’ve struggled with disordered eating in the past or maybe because the child in me doesn’t like to be told what to do, but I don’t want to spend the already-stressful taper worrying about what I can and can’t eat. If I were an elite runner, and my livelihood depended on me being lean enough to perform well, I might feel differently. But since I’m just an occasional age-group winner, I’ll keep my nightly ice cream. I give up a lot to run: no late nights, no Saturday mornings spent sleeping in, feet that look embarrassingly awful. I don’t want to give up dietary treats either.
Running and nutrition is such a personal matter. Many runners, myself included, have sensitive stomachs and have to be selective with our pre-race and racing nutrition. I run 99% of my runs with no food beforehand, save for the occasional cup of coffee. I know, I know — I’m sure you’re gasping and shaking your fists at the computer screen. Please know that I’ve tried eating before morning runs and it always ends with cramps, nausea or sprints into the nearest porta-potty, or if I’m not as lucky, woods. And yes, I’ve tried waking up early, but if I have to start running at 5 I’m not waking up at 2 just to eat.
My tried-and-true system of a big snack before bed has worked for me for years, but is usually met with shock. Once I admit this to other runners, the suggestions come flying in. “Try UCan!” (I’ve tried it, it makes me gag), “What about bananas?” (cramps), “Maybe toast?” (ditto) “I really like oatmeal before a run!” (only if I want to spend 16 miles pooping intermittently). I think it’s hard for us to accept that other people eat differently than us, or that other runners can disregard a nutrition gold standard and still perform, but it can happen. There are even runners who don’t fuel during a race, or who chew gum or suck on hard candies instead of gels or chews, or who don’t immediately find a fuel source that consists of a 3:1 ratio of carbs to protein within the oh-so-crucial 30-minute window after a workout.
It’s true that many runners care about nutrition, both from a performance viewpoint and weight-loss perspective. But not all of us do, and not all of us are looking for nutrition advice from random strangers on the track. So when it comes to nutrition, you keep doing you and I’ll keep doing me.
What is your preferred time of day to receive unsolicited dietary advice from random strangers?
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