🚨 Brooks Adrenaline GTS 21 = my new favorite running shoes (i know… i can’t believe it’s not Nike!) 👀 i always wrote off “stability shoes” as something for people w/ motor/balance issues, but i’ve now realized the area they target is exactly the problem i’ve been facing the past year. stability shoes reduce excess movement (especially side-to-side), to ensure your knee, calf + ankle stay aligned. Brooks has their own unique technology to address this called GuideRails, which “allow your hips, knees, and joints to move within their unique motion path while you run – all without traditional posts. This innovative new form of stability doesn’t ‘correct’ your stride. Instead, it assists your body in finding its natural path, or Stride Signature.”
Compression calf sleevesare something else I have also found to be very useful for me – they boost circulation, which helps deliver more red blood cells to muscles, allowing for faster recovery! European Journal of Applied Physiology conducted a recent study + found that athletes who wore calf sleeves during their workout needed less downtime between sessions than those who didn’t.
Cold weather gear: Gymshark leggings, buff, gloves, nike long-sleeve half-zip top, nike trail shoes for traction in snow/slush/ice.
Half marathon – was going to do this in 2020, then didn’t want to have to do it virtually, but now it’s looking like it’ll just need to be that way b/c i will not wait another year! 13.1. goin’ down in 2021. Will definitely post more training updates along the way! ✨
just wanted to post a lil’ update since i currently have a ton of projects in the works + have not been the best at reaching out/catching up w/ anyone lately ✨
in addition to working as a full-time Creative PM (+ currently navigating some team restructuring), i’ve been running a DePop shop + sales have picked up a good amount throughout quarantine. i also have an Etsy store, which i recently am trying to give a new look + feel and fresh product designs. 💻📈
+ been working on rebranding my fitness/wellness instagram account + posting updates more regularly (@courtneynicole_fit) 👁
i also run 4-6 miles – 5-6x/wk + 6-7x/wk am also completing 100 pushups/day, 200 crunches/day + some weight-lifting/strength-training 🤸🏼♀️
trying to eat healthy, recently cooked more dishes (insert images here) although admittedly i am currently super obsessed w/ hawaiian bagels.😍🥯
keeping up w/ reading – might hit 100 books/year mark for the 3rd time 🤓 📚🤞🏻
plus, replying to text messages every so often, manifesting my goals, etc. –– also reconnected w/ an old friend, which was a little spontaneous (or possibly divine timing?? 🔮), unexpected + absolutely a complete and total blessing. 🤍✨
🧿 wishing everyone lots of love, success + fulfillment! 🧿
breakfast – cup of coffee, oatmeal + vitamins (multi, probiotic)
pre-workout – Celcius energy drink (~1/2 can)
always stretch (hamstrings, calf muscles, ankles, hips), jog slowly at the start to warm up + sometimes foam rolling before (if needed)
lace-up – current shoes are Nike Free Rn 5s (longtime Free Rns fan)
music/motivation – Apple AirPods + Apple Music playlists
tracking – Nike Run Club App (distance > duration), Apple Watch Series 5
tips – if something doesn’t feel good, stop + stretch a little more. if out of breath, take a quick pause to catch it – don’t force anything! i also find i do some of my best thinking out on my runs, so i’m often writing things down on my phone in the Notes app.
muscle recovery – stretching immediately, ice specific muscles (if needed)
hydration – water, BCAA drink mix + protein shake upon return from run, later on will have water, coconut water or sugar-free Gatorade or Nuun drink tablets (electrolytes)
hygiene – try to always shower asap, but if i need to finish up the strength training portion of workout first, i make sure to still wash my face immediately to prevent pores from becoming clogged (+acne forming)
I first started running the way most of us probably did – being forced to run the mile in elementary school gym class. I was always out of breath and one of the last to finish besides the walkers, but I always tried my best. From this early on there was something about running that really made me want to be good at it.
I never pushed much further than a mile until I joined cross-country in middle school. I began to realize running farther than a mile really felt GOOD.
I’ve never stopped running since. However, I didn’t go from the ~2 mile middle school races to 10 miles easily or quickly. I began just running on my own all throughout high school and ran my first 5k when I was a sophomore in college. I did another 5k as a junior, but I never really thought of running as a serious thing I do – I just felt like it was something I could do for charity/as a way to bond with people around me. (I did one of these 5ks with my boss at the time, who has completed an Iron Man race!!! I did not keep pace with him whatsoever but it was a cool bonding experience).
Over the next few years (end of college + post-grad), it became therapeutic for me, but still casual. It was just something I did that I never really thought about. I gradually began to run longer distances (4-5 miles).
In 2017, when I moved to Thailand, it became essential for my mental well being – it was my way of dealing with the stresses of being in a foreign country, the everyday communication misunderstandings + exhaustion, the worry about being far from home, etc. It became a lot harder for me due to the heat and humidity, so I went back to 2-3 mile runs. (I did have a gym at my apartment building but it didn’t have AC, so I’d usually just run on a path near a river since it was a nicer view.) It also became harder to fit running into my schedule since I was working full-time for the first time.
In 2018, running became something much more to me. It became proof of what I can do – what I can set my mind to. It became a love and a passion. I began running 5-7 mile each time. I experimented a lot more by starting to take different paths or running in the early morning instead of the afternoon + in different weather conditions.
I ran an 8k in March (Shamrock Shuffle), a 10k in July (Chicago 10k) + just completed a 10 mile race (Chicago 10 mile) in September (2018). I hope to complete a half marathon next!
When I run a race now, it’s a completely personal experience – I observe what thoughts cross my mind in a meditative manner and I feel myself working things out and processing emotions I didn’t even realize were there much more efficiently + methodically. At the same time, it’s a completely collective experience, as I’m passing others and as others pass me, there’s this sense that we all know running is freaking hard and therefore we’re all cheering for each other. We’re proud of each other for putting our bodies through this, for being so brave to challenge ourselves to our very core + we all want every single person there to win, to cross that line, to share that adrenaline rush of emotion when you’ve completed a goal that at one time seemed impossible.
In honor of completing my 10-mile race last weekend, I wanted to document the way I got there. When I first set out to write this, I planned to list physical steps I took (see below) but then I started + everything above just flowed b/c running is so many things to me now: it’s individual, it’s collective, it’s mental + physical, it’s pain + pleasure. If this article helps motivate even one person in the world, I will feel that I’ve accomplished something b/c running can truly change your perspective about the world, about what you’re capable of + changing a simple way you think can change your life + so much more.
Here’s what I do:
I run every other day because that’s what I found works best for me personally. I do a hard run + then take one recovery day. I might work on my upper body or core the next day because balance is important but I give my legs at least one day’s rest.
Pay attention your pace & keep checking in to make sure you haven’t strayed–
I think this is the biggest problem most people run into because people will start out too fast at the beginning and wear themselves out before they get very far or speed up when the adrenaline/pre-workout is really kicking in and use up those energy reserves too early on. This is especially easy to do during races because people either get competitive and want to pass others so they pick up the pace or if you find yourself running next to someone else you might just naturally adjust to their pace without thinking about it. So my biggest tip is to try to constantly stay conscious of your pace throughout. (If you listen to music, you can try to pick songs with a tempo that matches your personal pace to make it a little easier on yourself).
I use the Nike Plus app to keep track of my runs, distances, pace, etc. I really like the badges feature so there are always new goals to complete. It also lets you know every time you’ve broken your own record times/distances.
I maintain a pretty healthy diet the majority of the time. That could be another whole post in itself so I’ll just say what I do before/after a run. Before a run I try to stick with veggies/carbs because they digest much faster than protein. Protein is definitely needed after a run though so your muscles can repair. I also like a natural version of Gatorade to hydrate and make sure you’re getting your electrolytes back (listed below). Finally, running is so good for you but causes a lot of inflammation in the body so I take turmeric tablets to try to counteract some of that. (There’s a ton of good recipes for adding turmeric powder to food/smoothies too if you don’t like tablets).
(Everyone who knows me knows I’m really into NATURAL health supplements and prefer vegan when possible- so here’s what I use.)