Let's run this.

To all the new runners, congrats on getting started! Running is a high-impact sport that builds up bone density, knee strength and significantly improves your cardiovascular system, with science to prove this. It is one of the best forms of exercise.

I got into running in 2015, ahead of taking preventative steps to ward off cancer, which included a double mastectomy with reconstruction. I hired a running coach to get me in the best shape possible as I prepared for what would prove to be a grueling four-hour surgery. And I have been running ever since. Today, I consistently place in the top 5% of my age group in road races ranging from 5K to Marathons and placed in the top 45% for my first 70.3 Ironman Triathlon, thanks to making up time with running. I accomplished these goals through an incredible amount of hard work. In 2019 I transitioned to outdoor running from being an almost exclusive treadmill runner and hit 1,234 miles. In 2020 I hit 1,337 miles. This year I am on pace to hit 1,850+ miles in addition to my 6,000 cycling miles and 325,000 yards of swimming.??

Here are my best tips that I hope help you along your journey to good health!

As you may have experienced, running will initially take a toll on your body. Burning lungs, Lactic acid buildup, shin splints, and cramping are a necessary evil(s) to get to the other side. You may find it helpful to?break up runs into two sessions?as you build up mileage and strength. For example, do a 1.5 mile run in am and then a 1.5-mile session in the afternoon. This gives your body time to recover, and you actually will build up endurance at an accelerated rate as this approach allows you to stay on your feet longer. It is not unusual for me to run 10 miles in the morning followed by an evening session of 6 miles on the days I am scheduled for 16 miles; it saves my legs from burnout.

If you can, try to do some of your runs on?trails or soft dirt?as cement is hard on the body, especially when you are first learning cadence and how to land "lightly."

Focus on deep breathing?when you feel your heart rate climb to slow it down. Slow your pace down if you have to. The speed will come with more efficient breathing. This takes time to get used to, but it will help you run for longer periods in lower heart rate zones. A watch with a heart rate monitor like Garmin is beneficial as you learn about different heart rate zones.

Avoid the treadmill when you can.?The reason being is the treadmill is harder on the body than outdoors because you are hitting the same muscles for an extended period, whereas outdoors, you will experience various elevation which recruits different muscles. Yes, going uphill sucks, but it is much better on your joints in the long run. I used to run exclusively on a treadmill, racking up thousands of miles on my body through only indoor running. Not to mention we spend enough time indoors and this a great way to get in some necessary time in the fresh air.

Start cross-training.?I am a much stronger runner, thanks to my cycling and swimming cross-training sessions. Cycling builds up complimentary leg muscles for running. Hit the Stairmaster for 30 minutes twice a week if cycling is not an option. It will quickly build up your hips and glutes.

Do not forget about strength training. This routine does not need to be fancy; Squats, lunges, ab work, push-ups, bicep curls, shoulders, triceps, back rows, and assisted pullups are perfect. Your upper body strength is just as crucial for running as your leg strength because when you are tired, you will slouch, resulting in poor form, which leads to injury. This is why swimming is so complimentary to running. And if you are a new swimmer, you will suck wind in the water. Just rotate 25M Freestyle with 25M Backstroke, and you will build up your upper body strength before you know it!?

I also find incorporating?box jumps?for power and?squats on Bosu balls?to strengthen the ankles very helpful for running distance injury-free.

If you find?your knees are hurting during running, I suggest you focus on hip and gluten strengthening exercises because you are compensating for weak muscles in those areas with your knees. I do a lot of one-legged exercises (my favorite is the assisted pullup machine - I use it for one leg at a time leg press). I also do a lot of squats on Bosu balls for ankle strength and hip and glute strength. Glute bridges are another good one. The hip abductor and adductor machines are great for the same reason.?

Walk barefoot on your tippy-toes?for a few minutes a day to build up your feet muscles. And if you have stairs, spend a few minutes a day doing calf raises on the stairs by dropping the back of your feet and lifting.

Treat yourself to a?post-recovery Epsom salt bath. Epsom salts are a compound of magnesium and sulfate, proven to reduce muscle soreness and inflammation.

Do not forget about diet.?If you want to enjoy running for the long haul, I strongly suggest following a low inflammatory diet with minimally processed sugar and refined carbs, as these foods cause inflammation. I suspect a study will come out sooner than later that demonstrates how a high ultra-processed diet is what leads to high inflammation and water retention in joints, which causes running injuries, not the actual act of running. We are seeing an increase in running injuries because today's typical diet is 90% ultra-processed. I cook 90% of my meals at home with minimally processed ingredients. I used to suffer from hip pain while running. In fact, in 2018, I thought I was done running distance, I had that much pain in my hips, and it turned out to be my diet.

Fueling:?As you start running for longer durations, you need to think about fueling strategies for those runs exceeding an hour. I am not a fan of caffeine because it messes with my heart rate, and I am faster without it!

My favorite products are:

Untapped Maple Syrup:?This is hands down my favorite go-to source of fuel on the go for cycling and running. It is easy on the stomach and organic, and all it is pure maple syrup.

Scratch Labs:?This is my favorite drink. It's all-natural and not as sweet as other products.?

Gatorlytes: I sweat a lot during my long runs in the summer, which leaves me nauseous and takes hours to get back to normal because my sodium level plunges rapidly. I take Gatorlytes, a high dosage of sodium, potassium, calcium, and magnesium to prevent this sudden drop. I take Gatorlytes IN ADDITION to scratch labs and Untapped Maple Syrup. I do not use this product year-round, typically during spring and summer long training sessions (long for me defined by runs over 10 miles and rides over 30 miles) and longer races like 70.3-mile triathlons.

Finally... I am a huge fan of?zero drop shoes.?MY favorite running shoes of all time are the?Altra Escalante racers, the stripped-down speedy version of the Escalante. I find that zero drop shoes place more pressure on the back of my leg than in my shins, making running much more pleasant as cycling tends to put more pressure on the front of my legs. I will share that in 2019, my calves were on fire after running in Altras so badly I returned them... twice. I thought my calves were going to rip from the pressure. I couldn't find another shoe to run in that agreed with me, so I returned to Altra's after seeing them at a mobile truck at my son's Cross Country Meet. Now 2+ years later, I love Altras and don't run in anything else. Painful as h**l to break into but so worth it. And?studies?have shown that zero drop shoes?increase your foot's strength?as it does not rely on the artificial support of a modern shoe. I have been running now with rotated bones for 1.5 years, which would not be possible if my feet were not as strong as they are!