Fall is the best time of year to kick-start a new running routine. With the majority of marathons happening nationwide during the autumn season including the Bank of America Chicago Marathon on Sunday October 13th, CHI-lebrity turned to Lolë Running Ambassador, Leanne Shear for tips on how to get run-ready.
Whether you’re a novice or a seasoned racer, Shear knows that in athletics, like in life, those big hills and challenging moments are daunting. Instead of dreading the trial, Shear offers this helpful advice. “When you get to a big hill, don’t panic,” she says. “This too shall pass. To make it easier, shorten your stride considerably, and make quicker, choppier steps, while pumping your arms (and keeping your shoulders relaxed) to help propel you up and over. Don’t forget to ‘pop the top.’ In other words, don’t slow down and start dragging your feet when the top is in sight. Continue powerfully over the hill and then dial back to head down the back end.”
For her pre-race diet Shear explains that, “Carb loading the night before a race really isn’t necessary and in fact has been proven somewhat ineffective, especially for women. In lieu of that, eat a healthy dinner and then a solid breakfast, including a good fat (like nut butter), protein, and good carbs (like brown rice or sweet potato).” Right before a run, she recommends either a small handful of almonds or “if you need more fuel, try the good carb, good fat, plus protein combo, for example, a whole-wheat English muffin with almond butter and banana. And of course, lots of water is essential to good performance to keep muscles hydrated.”
Then, to recover from a tough workout, Shear recommends stretching and yoga. She says, “For some of us runners, stretching and yoga is an afterthought at best. However, flexibility will definitely make you a better runner.”