A Runner’s Guide to Getting Better When you’re not Running

Coach Ruiari [00:00:01]: I found, if you're trying to get mileage up and are more focused on the mileage, which can be a dangerous path, I would use, cross training really on those easy days or to replace a double. Like, before you try the double, just get used to having to, like, spend that much time working out and have to do, like, a 45 minute bike after you did a workout in the morning, and you might just feel like, woah. First of all, I'm really tired. I need more carbs, more protein, or you might not just even have the time to do it. Right?

Cory Nagler [00:00:39]: We're taking a different approach on today's episode and not talking about running at all. You heard me right. But before you tune out completely, hear me out. There's a lot of non running activities that can actually have a big impact on your running performance, and maybe even more than your running workouts. The key to getting the most out of your workouts is knowing how to recover from one run and then prepare for the next. For example, even an easy run can feel like a slog if you don't get a proper night's sleep beforehand. You heard Rory talk about cross training in the opening clip, and that's just one way you can build fitness without increasing mileage. Maybe you're injured and unable to run, or you're looking for different ways to improve your performance.

Cory Nagler [00:01:19]: But either way, there's a ton of different approaches to improving that may not even involve activity of any kind. Some of the topics we'll cover today include, how to get ready before and after your run, and what are some strategies throughout the day to maximize recovery. In fact, if you're listening to this podcast, you're already taking a step to improving your running. There's a lot more to cover, so let's get into it. Hello, runners, and welcome to the Run to the Top podcast, where our goal is making you a better runner with each and every episode. I'm your showrunner, Corey Nagler. And I'm not an elite runner. But together, we'll explore new strategies and topics to take your running to the next level.

Cory Nagler [00:02:06]: This podcast is created and produced by the expert team of coaches at runnersconnect dotnet, where you can find the best running information on the Internet as well as training plans to fit every runner and every budget. Bory, welcome back to the show. And just to kick things off, I have to know for running podcast, what was your first reaction when you heard me reach out about a podcast, about what to do when you're not running?

Coach Ruiari [00:02:31]: What to do when you're not running? I mean, I gotta say I was a little intrigued by the topic. Could be fitting though. For anyone who follows me on Strava or Instagram, I am not running right now due to injury and potentially an upcoming surgery. So, yeah, at first, I was surprised, but then also got me to thinking, you know, could apply to people who are both not running, like me, and then, yeah, people who are running right, but what they're doing when they're not.

Cory Nagler [00:03:03]: Yeah. I think that's a great example. Even for those who are training super hard, if you're running now every day, that's Mhmm. You know, most of the day that you've still got a lot of time to get better, but especially when you're injured. Like, that's a good opportunity to to build up strength, get sleep, or do other things to kinda take your running to the next level.

Coach Ruiari [00:03:20]: Agreed.

Cory Nagler [00:03:21]: I think the other thing I found, and maybe this is something we'll get into, is that, habit forming is really important for those times when you're not running, and that's a lot easier to do when you're not slogging miles in the middle of marathon training.

Coach Ruiari [00:03:32]: Yeah. I'd say it's it's definitely weird. I I have more, free time. So first thing I've done is I'm actually strength training, with regularity. So I'm kinda sore right now. Just good.

Cory Nagler [00:03:48]: Got different kind of soreness than when you're running. So I think as we go through this, there's obviously so many things you could do that's not running related. So just to try to give this some structure, I think I'm gonna try to break it down in terms of your day relative to your run because obviously that might look a little bit different depending on, when you run, but I'll start with right before the run, right after, and then we'll get into kind of other times of the day.

Coach Ruiari [00:04:13]: You got it.

Cory Nagler [00:04:14]: Cool. Well, let's get right into it then with right before you run. Again, assuming you're healthy and able to run-in those, say, 30 minutes to an hour before you run, what are some of the things you should be doing to either prime your body or get the most out of your run?

Coach Ruiari [00:04:28]: You know, I'd say about an hour out, I'd have probably my last snack, something that's easy to digest. You know, classic example, like half a bagel. I really like those Nature's Bakery Fig Bars. I can honestly eat those right before the run, but I'd say hour to 45 minutes is kind of the sweet spot. You could even have a gel if you're not too taste adverse to to that beforehand. And, yeah, I think that's gonna be pretty key. I also have my coffee here. I'll probably have caffeine, like, 90 minutes before the workout, personally.

Coach Ruiari [00:05:03]: I am drinking coffee throughout the day and work remote, so usually it's it's not a problem for me to, not be caffeinated. And then, yeah, if you wanna get into it's gonna touch on, you know, what we might may have discussed in other podcasts with, like, the warm up routine, but super key. Like, sometimes what I'll do let's say I'm doing, like, a speed workout where I have a set location where I'm gonna do the workout. I might do a few things at home that are just easier. I have yoga mat. I'll do things like fire hydrants, donkey kicks, just some basic things to to get activated, hip openers if I've been sitting especially in a chair for many hours. And then this might be something I do once I get to the maybe it's the track, the loop I'm doing the workout. I prefer, like, a set spot where I can warm up and do the workout and come back to what I need.

Coach Ruiari [00:05:55]: I would typically do a lunge matrix, which I know many of our athletes or coaches have discussed, but I do the one by, like, Jay Johnson. So if you literally Google Jay Johnson lunge matrix, he just has a a really solid one. You see runners today doing it of all abilities. I've seen pro runners doing it, and it's just a really thorough video. You need to get almost get used to it because it can make you sore. And then there's many other resources maybe you could link for our listeners. I know coach Michael's made a really good warm up video that kinda just sequences, you know, how to when to do drills, strides, change into your workout shoes, things like that. And that might be, like, a no brainer for people who ran cross country and track competitively.

Coach Ruiari [00:06:43]: But for a lot of runners who are coming to it later on, they've never done that, set routine. Yeah.

Cory Nagler [00:06:49]: And we'll we'll definitely link in the show notes. But just for those like myself who maybe haven't heard of a lunge matrix, how would you describe it?

Coach Ruiari [00:06:57]: It's essentially like you're doing lunges, but, like around the world, like 360. So you'll do like 8 to 10 on each leg going forward, to the side, a side lunge, then at a kind of a backward angle, and then directly behind you. So you're just getting the the full range of motion, really stretches out the hip flexors, hamstrings, obviously, pretty much activates everything. Can actually make you sore if you're not used to it. So, sometimes I'll just, you know, shorten it. Do, like, 4 to 6 on each side, or maybe just do forward, back, side.

Cory Nagler [00:07:34]: So so this is like lunges. It's like a priming exercise before you run to loosen up the muscles?

Coach Ruiari [00:07:39]: Yeah. Priming exercise. Exactly. Yeah. You can yeah. You can do it before, actually at our runners connect retreat here in Flagstaff. That's one that I know coach Michael does personally, and we took our athletes through that before the run. You could do, like, a a slow warm up jog.

Coach Ruiari [00:07:57]: You could do it afterwards. Really, you can do it throughout the day. I've even done it sometimes at night, or I'm just bored just in the house. I don't know. Need to just loosen up, so very versatile.

Cory Nagler [00:08:11]: Yeah. Awesome. I also wanna touch on another point you brought up, which is nutrition, and you talked about maybe getting in that last bagel, granola bar, or gel 45 minutes to an hour before your run. Well, let's say you're like me on a busy workday, and you're getting up only 30 to 40 minutes before you run. Maybe the answer here is I should just be getting up earlier, but I'm sure I'm not alone. So how then do you wanna nail down your fueling before you get into your run?

Coach Ruiari [00:08:36]: Yeah. I I would, probably, like, prep your breakfast beforehand so that way you're not really wasting too much time and you're eating whatever that small thing is beforehand. Also, people who know me know I'm not a a huge morning person. So if my friends are asking me to do a workout with them very early, I have it kind of down to the minute, and I'll have the oatmeal, like, already in a cup ready to heat up with what I want in there. I put in the microwave. And, yeah, honestly, that that just tends to be what happens to me on race day as well. I know some people get up 2 to 3 hours earlier. Honestly, I'll usually be in that 90 minute range or less, and I just kinda have a meal that I know will sit well in my stomach.

Coach Ruiari [00:09:21]: Yeah. 30 to 40 minutes is, you know, could be cutting it close. It might take experimenting with what food works. And again, it could be not that tasty first thing in the morning. I know runners who just the first thing they have is a gel. They're like out the door. They're kind of eating a gel on the warm up. Just something to kind of get the metabolism going as you're waking up.

Cory Nagler [00:09:45]: Yeah. I always like these little cookies that are kinda like, graham crackers because I find they're just bland and sweet and digest pretty easily.

Coach Ruiari [00:09:53]: Yes. I mentioned the Nature's Bakery Fig Bars. Bovita Bars are pretty good too. Just a little cracker type cookie thing as well.

Cory Nagler [00:10:03]: Very nice. Alright. I I think that's a good walk through before you get into run, both from a stretching and fueling perspective. Let's go now into after you've done your run, whether that's a hard workout or an easy run, what are some of your immediate considerations and what you should be doing?

Coach Ruiari [00:10:19]: Yeah. Right after the workout, I mean, assuming you've already done a cool down, usually, the the first thing I'm gonna do is, like, start refueling. I typically go for the water electrolytes, first. I do have some numbers I can provide you on that. Actually, courtesy of the dietitian, Abby Chan, who spoke at our Flagstaff running retreat. I'm also friends with her too, and I kinda knew, you know, the basics of, I drink, you know, water, electrolytes afterwards, and then I wanna get protein soon. But, she did give some specific numbers, which I could get into. But I I definitely like to have some kind of protein drink, usually within 30 minutes to to an hour after that workout.

Cory Nagler [00:11:05]: Yeah. And I think for a lot of runners, it can be hard to get that in right in that 30 minute to an hour window. If you're unable to get yourself a full meal right after you finish your run, what are some ways in which you can make sure that you get in that nutrition you need?

Coach Ruiari [00:11:20]: Yeah. And one thing I'll reference, you know, not a dietitian myself, but I I really took notes during Abby's talk at the the retreat. What was reassuring to me is she said, you know, the studies are are more mixed on there's previously this, like, 15 to 45 minute window. Like, you need to get the the protein in before your body starts breaking down muscle, to repair itself. Right? So it might not be that extreme as long as you're getting in adequate amounts of protein throughout the day. It can be, you know, later that afternoon, later that evening. But, typically, I think it just feels better. It feels especially a hard workout.

Coach Ruiari [00:12:05]: You know, maybe you have to drive home from where you were. You have to make dinner. I'll usually plan ahead for that, and I'll typically have grabbed, like, a muscle milk or sometimes, like, a nondairy option protein drink from the store. It's just in my car. But any kind of snack will work. Really carbs. Your body's also seeking carbs. So, in fact, going back to some of her her numbers, typically, they advise, like, 50 to 70 grams of carbs, like, pretty soon after the run.

Coach Ruiari [00:12:39]: So if you think about that, like, a gel has, like, 20 ish to 25 carbs. So you wanna have more than that. I mean, you could. I've also read and talked to some people who believe, like, you should always finish the gels on you. Like, sometimes I'll have an x run-in my hand. It's like, I'll just save it for next time. But if you have nothing, you could eat that or just, yeah, any other little treat, snack, sugar.

Cory Nagler [00:13:09]: Yeah. I think that's a good point you bring up that your body needs not just protein, but carbs. I think people really focus on that protein piece. But if you're talking about I don't know the exact number you listed, something like 75, 90 grams of carbs.

Coach Ruiari [00:13:21]: Yeah. 50 to 70 carbs. So that's just immediately?

Cory Nagler [00:13:25]: Yeah. Or like

Coach Ruiari [00:13:25]: As soon as you can afterwards.

Cory Nagler [00:13:27]: I I think that that would be equivalent to about, like, 3 pieces of toast. So we're we're not talking about a small amount of carbs within a short window finishing your run. Mhmm.

Coach Ruiari [00:13:37]: Yeah. That's why, obviously, eating Toast after especially like a summer workout sounds tough. So, I think drink form is usually the the best route.

Cory Nagler [00:13:47]: Yeah. Makes sense. Okay. So putting aside the hydration and fueling, what else should you be doing? I remember when I was in my younger days, with a very specific training program, I was often told by my coaches, the worst thing you can do is to sit down right after your run. So what is the the best thing you could be doing when you finish your run?

Coach Ruiari [00:14:10]: Yeah. That takes me back. I think there's still signs to back it, but I I used to actually and I still do sometimes. I'll just lay on the ground and elevate my legs on the wall for 5 to 10 minutes. I think the theory was you're draining the lactic acid. I don't know if the science is saying that's exactly what's happening, but it does feel good. It gets blood flow back to your core. But, yeah, definitely throughout the day, you know, depending when you squeeze out squeeze in the workout, yeah, you might have to be stationary again and get back to work.

Coach Ruiari [00:14:45]: So I guess one way you could combat that is just by having period periodic breaks throughout the day just to get up, if possible. It can be harder in a office setting. But if you can even set aside, like, let's assume you're not at the office yet. I'd say first thing, just even a few minutes of stretching. Like, I used to have this complete stretching routine I do, but if I'm in a rush, I'll just mentally pick the 2 or 3 things I think I need the most. Do that, get in the car, head out.

Cory Nagler [00:15:18]: And are these static stretches you're doing after your run?

Coach Ruiari [00:15:23]: Typically, they tend to be more static. I tend to do the dynamic stretches before. But, yeah, it it could just be what's feeling beat up. Another go to would just be anything related to calves. I've had some Achilles issues. So that also might be a time where I I get in some, calf strength work. Certain yeah. Just heel raises to keep it in check.

Cory Nagler [00:15:50]: What are your perspective on some other recovery strategies runners often talk about, whether that's, salt baths or foam rolling, heating cold. Is is there any legitimacy to those techniques?

Coach Ruiari [00:16:04]: Yeah. I mean, I think there's more science as of late to back, like, the heat, the contrast fast. So you go from hot to cold. I've heard different time increments. I've personally done it for some planner and foot things where it's like you have it side by side like a bucket with cold and hot water, 1 minute on each, and you're just switching back and forth. So that's something that has legitimacy to it. But, ultimately, I think a lot of the things you hear about are great, foam rolling solid. I personally don't like to foam roll.

Coach Ruiari [00:16:40]: It involves a lot of effort for me to, like, I don't know, set up the mat, make sure there's space to do it, and it and, honestly, to me, it it kind of hurts. So I'm a big fan of the Theragun and, like, the roll recovery. People listening, they can't see it, but since we're also doing video, I have, like, the OG, roll recovery that it kinda looks like roller blade wheels, which is what I think the first version was. The new version's great too, but this is something that I I'm not gonna a lot of times, I don't have time to roll. I get down with the workout, sit down, and like I said, I'm working remotely, making athletes plans, but this is something, you know, right here as I'm doing the podcast. You can also use, like, the Theragun mini, and you can even, you know, potentially be on the phone, and people wouldn't know you're you're actively recovering. So

Cory Nagler [00:17:37]: Yeah. It's little harder to get down on the ground and use a foam roller as compared to, like, a Theragun when you're in meetings. Mhmm.

Coach Ruiari [00:17:44]: Are there, any that you like personally that that I haven't mentioned?

Cory Nagler [00:17:49]: So I did actually just recently get a massage gun, and I'm not entirely convinced that it's effective from a recovery standpoint, but I do know that it feels good. So at the at the very least, there's some benefits there. I've also found honestly that just getting in a little walk is beneficial, I think, as opposed to sitting at your desk right away, even if it's, you know, 10 minute walk to, to a bus stop or to just get in a little walk around if you wanna stop a few 100 meters out from your house before you get in and and sit down to meetings, I think it just helps with blood flow or at least that's been my personal finding. Mhmm. That's

Coach Ruiari [00:18:27]: a good point. Yeah. I think doing something that's realistic. Because even, as I mentioned, like, that heat contrast bath, that kinda takes time to set up. Honestly, I only tend to do it if I'm really beat up. It's not something I'm doing after every workout. Epsom salt bath, again, or ice bath can be nice, but sometimes you gotta fill up the bathtub, and it's just, you know, you have a lot of things going on at home. You have to make dinner for the family.

Coach Ruiari [00:18:53]: It's just it's not gonna happen. So if you can do something else just to get the blood flow circulation going, I think you'll notice a difference.

Cory Nagler [00:19:03]: Yeah. The other thing I've noticed to make a big impact is, from a supplementation standpoint, collagen after a hard workout. I don't necessarily take that every day, but I I do find that it does help with the recovery of the joints a little bit.

Coach Ruiari [00:19:16]: Oh, awesome. Nice. Nice. Yeah. I made a a few notes about supplements as well, and, Yeah. I've mixed it into smoothies myself.

Cory Nagler [00:19:26]: Oh, nice. What are these like fruit smoothies in a blender?

Coach Ruiari [00:19:30]: Yeah. That'll be kind of the if I have time, this is what I'll be this is what I bring to to have after a workout. So just fruit, chia seeds, orange juice, protein powder. I find that orange juice, like, breaks up the protein powder better, and then also if I add things like collagen and the chia seeds, it just kind of dissolves it while it's, like, sitting in the bottle, and it just makes it taste better too. So that, yeah, I can slam that typically after a workout.

Cory Nagler [00:20:04]: That sounds delicious on a, on a hot weather run. And I think I've also been told that, like, the vitamin d or c in in orange juice actually helps with the absorption of some of those other supplements. Is that true as well?

Coach Ruiari [00:20:17]: Yeah. I've I've heard it can can do that just like, you know, when you take vitamin d supplements. I think you wanna, yeah, pair it with with other things. So sure.

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Cory Nagler [00:23:04]: Okay. I think that pretty well covers what to do right before and after your run. But, of course, there's a whole lot more of the day where there's still things you can do to make yourself a better runner. So, Rory, for those parts of the day, maybe a little more distant from your run, what can you still be doing to make yourself a better runner?

Coach Ruiari [00:23:22]: Besides, like, the fueling, which we've talked about after the run, focusing on, like, hitting the rights amount right amounts of protein to to properly recover and replenishing the carbs. I would just be thinking about, like, the next day's run, and one way I'm prepping for that too. Hopefully, it's like a easy shakeout run to follow your workout, but definitely, if possible, you wanna get in the mindset, like, how am I best going to get a good night's sleep? Because a lot of times you think workout day? Alright. When I put in all that work, those intervals, I, like, crushed them. I hit all the times. You know, I took my recovery drinks. I stretched. I did strength.

Coach Ruiari [00:24:06]: You feel like that's when you get faster, but as many people know, just from various studies, you're you're repairing yourself and recovering when you're sleeping, which I personally, can be bad at as well. So sometimes I actually don't sleep as well before the speed workout because I'm kinda nervous about it. I you know, especially if I'm prepping for a big race, and I'll try not to get too stressed about that. But I'll always make a note, like, are there is there anything I can do to clear my schedule following the run just to ensure I can get more sleep. Again, if if you have, like, a family and kids, maybe that's the night it's an easy dinner, so you can get to bed a little bit earlier, or you do some kind of meal prep for yourself so that dinner's ready, and you have that time set aside, hopefully, where you can, like, relax and basically wind down and get ready for, you know, ideally, that 8 hour window would be great. I'd say if you're getting less than 6, you're definitely probably starting to to do some damage and not recovering as much as you can. So, yeah, sleep sit, and I'm happy to talk about some specific things I do and just to make sure I I can sleep better. One that comes to mind, and if you wanna throw any out there, that's been a a lifesaver.

Coach Ruiari [00:25:28]: I I learned it, after moving to Phoenix from the Midwest. Blackout curtains. Save me.

Cory Nagler [00:25:37]: Very smart, especially in the summertime when you get a ton of daylight.

Coach Ruiari [00:25:41]: Yep. The sun comes up so early here, and it's just strong. We have, like, 2 over 250 days of the year here are sunny, so, throughout Arizona. So, yeah, it's just something that enables me to to sleep in later and and get those qualities ease.

Cory Nagler [00:25:59]: Yeah. I think, blackout curtains, get yourself a dark room. I've also found that sometimes earplugs are helpful to have around, you know, even just little worrying if I have, like, the dishwasher on or something like that. It can be helpful.

Coach Ruiari [00:26:14]: Oh, great point. Yeah. Yeah. I I do have those. I tend to think of those more for traveling, but they're good to have by the bedside. And then, I guess, a recent thing too has been that's been helpful to me for outside noise and whatever. It could be the garbage truck or something is the the white noise machines.

Cory Nagler [00:26:33]: Yeah. White noise machine or Mhmm. Or I was gonna say get yourself a nice book or, dare I say, a podcast can help too.

Coach Ruiari [00:26:40]: Oh, true. True. Yeah. Some people, like, put the headphones in and have something kind of relaxing playing. I know there's apps to do it, but I kinda like the the physical machine you plug in. It just has that, like, I don't know, more surround sound, in my opinion, versus coming from a little phone speaker.

Cory Nagler [00:26:59]: Yeah. Okay. So, obviously, sleep, vitally important to your recovery. You talked a little bit as well about planning for the next day. What are some of the things that you wanna plan or prep in advance for your run the next day?

Coach Ruiari [00:27:12]: Well, as you mentioned, you know, sometimes you're getting up 40 minutes before your run. You got a tight schedule. You have to get to work afterwards. Just knowing what you're gonna wear the next day, it sounds simple, but when you're groggy, you forget little things. Make sure you're testing out the right gear, especially speed workout days. I tend to be a little bit pickier. If it's a roll out the door, easy recovery run, I don't really care. But, speed workout days, just having that stuff set up, including the footwear.

Coach Ruiari [00:27:44]: That's that's maybe something I could circle back to and tie into everything. It can go be from, like, the recovery slides you wear in the car to the workouts. That way you have them to put on afterwards, right, on your drives. You're giving your feet a rest to having the warm up shoes you want, and then typically on a speed workout day, I'll at the very least have a lighter flat that I like or just some some kind of shoe change because it, you know, obviously saves that shoe in terms of mileage, and then you have one that, you know, could be a super shoe that helps you to run faster, but also puts you in that mentality, like, hey. Today's the day I'm gonna work harder. I'm gonna run faster.

Cory Nagler [00:28:30]: Yeah. I think you opened up a whole lot of other can of worms here because definitely prepping your your gear for the next day is helpful. But I think having the right gear in the first place is definitely a way to improve your running. So you mentioned having different types of shoes for different types of runs. Are there any other things you wanna be thinking about in terms of making sure that your gear is setting you up for success?

Coach Ruiari [00:28:52]: If I'm staying in the the realm of shoes, I'd say, you know, we make jokes about a lot of runners having tons tons of shoes. I typically find, though, the average runner is still wearing, like, 1 pair or 2 pairs most days. Maybe it's just because I know a lot of pro runners, and they get a lot more free shoes. But, you know, even though I have to pay for most of my shoes, I will still make sure I just have kind of a healthy rotation. And it's just kind of also, one, it makes you, like, more excited for that day because you're like, oh, which shoe am I gonna wear? And then, yeah, my feet just feel better, and depending on the terrain you're gonna run on and and just the the way your foot sits in the shoe and how it enables your foot to work, I also feel like it it can strengthen you as a runner as well.

Cory Nagler [00:29:44]: Yeah. For sure. I think I definitely wanna expand it outside the shoe world as well, though. Because I think whether it's under overdressing or wearing the wrong type of clothing, it can definitely make you run pretty miserable.

Coach Ruiari [00:29:54]: Yeah. True. True. I mean, it's just a matter of, like, yeah, finding finding what brands you want. I'd say having, like, set pair of running shorts. Again, I'm not trying to make too many plugs here, but gear that I like for running shorts is probably Janji running shorts are honestly my favorite. They just have the right pockets that I want and kind of in the right spot. They hold the gels well.

Coach Ruiari [00:30:19]: They're not bouncing around. Figuring out that top for the ones you wear in a speed workout most likely might be the ones you wanna race in. So I like the the Runnin' Rabbit brand just because that material is super light in in wicking. That's a California based brand. I don't know if you've run-in that one. I'd say it's like the

Cory Nagler [00:30:42]: Yeah. I haven't run-in Janji. I think it's primarily an American brand. But one brand I really like that I think is based in the US as well is Smartfo Smartwool rather. 1, because it's Yes. Durable and really comfy, but I finally have a lot of pocket space too, which is a huge plus for me.

Coach Ruiari [00:30:58]: Oh, totally. Yeah. I mean, obviously, the market's kinda saturated, so, it can just be, like, a matter of finding the the right brand. And you mentioned socks. It took me a long time to figure out the the sock pairing, and honestly, is it Swift sock? And maybe Smartwool.

Cory Nagler [00:31:19]: Get Swiftwick? I

Coach Ruiari [00:31:20]: still look swift Swiftwick. Yeah. See, I'm blending names. Honestly, I just have a few pairs of socks that I know I can wear in a race shoe, and those work. And I will not wear them on everyday runs because I don't want them to to wear out or get holes in them. So, that can be something you you're doing on those. Again, if we're really lasering in on the speed workout days, you figure out what that pairing is with the Super Shoe because those can feel a lot different. And if you're finding it out in a half marathon race, you you can maybe gut out a hot spot in your foot or blister for a 10 k.

Coach Ruiari [00:31:55]: Half marathon and up, it's, affecting your race negatively. So

Cory Nagler [00:32:00]: Yeah. Rory, I wanna go on just a little bit of a rant based on what you just said, which is that I think a lot of runners will have one good pair of running socks that they save for their races, and then go for the cheapest socks they can find on Amazon the other days. And I just wanna say, life is too short. Like, you're gonna get blistering. It's gonna tear up and not last you as long anyways. I know it's a little bit more expensive right off the bat, but I think investing in good running socks that you're gonna use on most of your runs is a great investment when it comes to running gear.

Coach Ruiari [00:32:33]: You know, that's a great point. And, I'm sure people have that same thing. Like, when you look at your sock drawer, you always grab the same 2 or 3 pairs anyway because those feel the best. So why not have all the socks in there be ones that you really like? And you can still set aside the race socks. So great point.

Cory Nagler [00:32:52]: Yeah. Yeah. Definitely fine. It helps. One theme today has definitely been kind of the fueling and nutrition. So we we talked about before a little bit during and after your run, but I think the nutrition the rest of the day is a really important component to setting you up for success on your run the following day and making sure you recover. What can you do during the rest of the day to to continue to fuel properly?

Coach Ruiari [00:33:16]: Yeah. Yeah. To to tie in the hydration, I mean, keep a water bottle by you at all times. Just kind of like a mental reminder. Of course, you've seen the things on social media where the, I don't know. The bottles keep on getting bigger and bigger, and they have these, like, kinda coffee mug thing looking things where, you know, you're trying to drink this much throughout the day. So whatever it takes. I I also drink element tea if I know it's especially hot day or element.

Coach Ruiari [00:33:53]: I've heard people say it both ways. So, yeah, just being mindful of that, and it's kind of like you treat those workout days especially. Again, easy runs could be important if it's hot, but, it's like a mini race prep, so you're you're kind of thinking of that workout if it's on a Tuesday or Wednesday, maybe even 48 hours ahead of time, you're gonna start hydrating a little bit more than you would normally.

Cory Nagler [00:34:22]: Yeah. We were actually just having this conversation on a a group long run I was on recently about this idea of preloading electrolytes, and I think a lot of runners don't necessarily think about taking in sodium when they're not running the same way they do carbs, but it's really important if you're sweating a ton during your run to make sure you're you're getting in all those electrolytes.

Coach Ruiari [00:34:42]: Oh, absolutely. And the data we're finding out about, like, how much you lose when you run via sweat. You know, they have Gatorade even has those patches which can estimate how much sodium you're losing. And, yeah. I didn't realize, like, I don't sweat a lot, but I found that, I was seeing, like, a lot of white salt on my T shirt. So I'm like a heavy salty sweater. So not necessarily a lot of sweat, but I'm losing a lot of salt sodium. So that's something I've been increasing the intake in prior to runs as well, and I have been feeling better and less, like, lethargic during a run.

Coach Ruiari [00:35:23]: So makes a difference.

Cory Nagler [00:35:26]: Yeah. And do you do you often take just purely electrolytes, or are most of the nutrition you're taking in some kind of combination of electrolytes and carbs?

Coach Ruiari [00:35:34]: You know, personally, I there's I haven't found an electrolyte drink that I love, so I sort of take them all separately. Like, gels are my carbs, water's water, and then I add in the elements for the sodium, or I'll take, like, salt stick, the chewable tablets or the the capsules. I know, you know, there's a lot of electrolyte mixes out there. In In the trail running world, I have friends who like Tailwind and stuff, and there's one called Knack I've been trying out. But, again, not to knock those for whatever reason. I don't know. I just don't like the they feel heavier to me, and I I just like to take things separately. So that's just a matter of preference in figuring out what you like.

Cory Nagler [00:36:20]: Yeah. And I think that's the luxury you have when you're not in the middle of a run is it doesn't have to all come in one neat package. You can take multiple items if you need something for your carbs, something for your electrolytes, something to get in a little protein.

Coach Ruiari [00:36:33]: Is there one you like? I know I've I've tried the Morton mix, which was okay. But again, it just felt like it was too much going on in, like, the bottle if I carried a handheld bottle out there.

Cory Nagler [00:36:45]: Yeah. I I haven't tried the Morton Mix. I actually have some because I want it as a price package at a relay race, so we'll see how that sits. But something I found work something I found works really well for me is, there's actually a GU Raktain mix, like, I know they make it gel as well, but it's I think one serving is about a 100 cal and 200 milligrams of sodium, which for anyone who's familiar with element t, that's like a 1000 milligrams of sodium a serving, so it's not quite that high. But it's it's one of the few drink mixes I've taken that sits well and has a good combination of carbs and electrolytes. So I'll often, like, sip on that even leading up to a workout just to stay fueled without having them to to suck back a gel last minute.

Coach Ruiari [00:37:26]: And I have heard people even getting so crazy as to mix in sodium like an element or element t with, like, a rocktane mix. So then you get it all in one.

Cory Nagler [00:37:39]: Then you have to do a little chef work, though, and figure out what flavor profile works together. Right?

Coach Ruiari [00:37:43]: I know. Yeah. So so doing that prep now, yeah, could help you figure that out. And then I I guess it reminds me of, if we're talking about that just to alert runners who might not know. Yeah. It's I do run with handheld bottles in workouts sometimes, but then you'd need to figure out, like, how you might race, because I personally don't like to race with a handheld bottle. So that's just just a factor you could might wanna experiment with. I usually use the kind of collapsible plastic water bottles.

Coach Ruiari [00:38:22]: I don't like the the hard water bottles. I was actually just talking to someone on the runners connect retreat, and they just figured out that they hated their handheld bottle because it was, like, rigid plastic, and it's the solid top, and it the water doesn't come out how they like. And if that's something that's bugging you enough during a workout, it's probably means you're gonna not drink as much as you need to, and you probably won't be as inclined during a race to drink from that bottle.

Cory Nagler [00:38:47]: That that's me. I'll just go with a vest if I have to carry water because I hate having to put something in my hand.

Coach Ruiari [00:38:53]: True. And then the vest is I mean, you could have a whole conversation on that and figuring out if that's gonna work for you. Is it gonna cause you to chafe or not? Does it feel like you have, like, a full on backpack with textbooks in it? Because some of them are just heavy, and I have runners who really don't like to run-in them, but you just told me you prefer them.

Cory Nagler [00:39:15]: Yeah. No. I know a lot of people despise them. I find it works, so to each their own. I think we're we've still been very heavy today on building the these considerations around your run. But right when we started, you you mentioned the fact that you're currently in a state where you're not running, and there's still a lot of things that you're doing that get ready for when you are and and build that fitness. So, let's maybe go there, like, whether it's, you know, I think strength work or cross training are are popular ones, but what are some things, outside of the the time near the run that or other activities you can do that are are still going to build fitness and and make you better as an athlete.

Coach Ruiari [00:39:57]: Yeah. I mean, I I guess you alluded to some of them, but, I'm just finding out, like, which cross training options I like. I'm just gonna have to do it for the next up to 6 months. So I'm just figuring out if I wanna do right now I'm doing stationary bike, and I know I wanna outfit my bike with a trainer. And I think I'm gonna go, like, the cheaper route with roller. So that's just kinda stuff I always knew other runners did, but until it I'm, like, hurt. I haven't really looked into it. So I'm just gonna get that kind of set up.

Coach Ruiari [00:40:33]: And some people might be like, oh, that sounds terrible. Wouldn't you prefer to, I don't know, bike somewhere and have a destination or bike along a pretty bike path? And I definitely do, but I'm just kind of also prepping for, yeah, just those winter months when I know I'm gonna be inside anyway. And for some reason, I I kinda separate biking, like, for leisure. If I'm going somewhere, I I don't like to be in a workout mode. But for for some reason, if I'm just, like, in a set room and I have, like, music playing or TV in front of me, and I just know I have to, like, bike for 90 minutes, I can really hit it harder on a trainer than if I'm, like, going up and down hills. So I don't know. That's something I guess I'm gonna figure out, and I can report back to you

Cory Nagler [00:41:22]: on. Yeah. I know one athlete who really rose eyebrows for how effective cross training can be is Parker Balby because I I think it was something like in in NCAA when she won, and she was only doing, like, 4 runs a week and the rest cross training. Do you know, was it elliptical or the bike that she was mainly cross training with?

Coach Ruiari [00:41:41]: Oh, I'm not sure which one she did. I did hear that. And to add to to continue to the name drop, I think also NCAA standout, Nico Young, who's also at the Olympics. He had just set the 5 k record NCAA 5 k record, and I was indoors. And when I go to Tuesday track workouts, I'm lucky enough to see his coach, Mike Smith. So everyone was, like, congratulating him. Like, how did Nico do it? And and I just asked, like, wow, he already set the record indoors. Like, where is he gonna go from here? And, like, what was he doing? Like, how is he in this good of shape already? And he's like, oh, don't worry.

Coach Ruiari [00:42:25]: Like, we haven't really been doing much mileage. He's just doing workouts and cross training, and he was doing the bike. He was doing very little mileage. I mean, I wanna say you even said, like, 40 ish miles or less, and the rest was biking.

Cory Nagler [00:42:42]: So when it comes to cross training and building fitness, how much and what type of work do you think you might wanna be doing? I guess, a, if you're already running and it's supplementation, and then maybe, b, if you're injured or taking time off running, and that's your core activity.

Coach Ruiari [00:42:58]: Yeah. I'll I'll probably save, like, the the injured spiel for those who are going through that. And essentially, you'd wanna put together kind of a more complete routine, and and you can probably go hard most days and kind of do different interval workouts on the bike, which I'm doing. But, as far as those people who can run and just wanna supplement, I've found, if you're trying to get mileage up and are more focused on the mileage, which can be a dangerous path, I would use, cross training really on those easy days or to replace a double. Like, before you try the double, just get used to having to, like, spend that much time working out and have to do, like, a 45 minute bike after you did a workout in the morning, and you might just feel like, woah. First of all, I'm really tired. I need more carbs, more protein, and, or you might not just even have the time to do it. Right? So I'd I'd say that's how the the bike or cross training best fits in.

Coach Ruiari [00:44:06]: Typically, with runners, you're not gonna, like, slam a cross training workout. However, whereas if you were to just say do a double, you do a workout in the morning, half hour shakeout run, that shakeout run is going to be so slow, and what I have found is I've been really sore, and I I'm going so slow. I literally have a 110, 120 beats per minute for heart rate, which really is just very very minor aerobic workout. The plus side about say biking, you can hit that bike for 30 minutes, up the intensity, and maybe get, you know, a heart rate of 140 plus without the impact. So, yeah, I assume. I don't know the the secret workouts that Nico was doing, but I'm assuming he probably had some tough ones mixed in there to to keep the heart rate up without the impact. Yeah.

Cory Nagler [00:44:59]: I've heard rumors that for Parker Valbi, they had to put towels down because it would be so drenched in sweat after her cross training sessions.

Coach Ruiari [00:45:06]: Right? Brutal. It kinda reminds me of swimming too. It's like when you remove that impact, it's what makes cross training and being heard almost harder. Like, yeah, there's not a ton of workouts where you're just gonna go easy for, like, 90 minutes straight on the elliptical because, one, it's boring, and 2, the intensity isn't high enough. So

Cory Nagler [00:45:29]: Yeah. Yeah. It's without that impact, you can just go so long. And you look at, pro triathletes or cyclists. The amount of time they spend is massive because there's just so much pounding and when you're running that you can't go that long. But, the fact is that you can when you're cycling. So the at the top level, they they kinda have to to be competitive.

Coach Ruiari [00:45:49]: Yeah. Totally. And, one thing I'd be remiss to at least not mention, before we finish up here, just, yeah, working on the mental side is something too that I'm personally gonna be doing since I have more time. For me, sometimes that can involve, like, mindfulness and, like, some meditation apps. I've used Headspace before. They have kind of a cool one. It's like a 10 day meditation course for athletes. It's when I had the paid version, and it kind of preps you for the mindset of competition.

Coach Ruiari [00:46:21]: But I found those, little, meditation routines kinda worked well before speed workout. Just kind of making that day seem different and just feeling more focused and intentional with what the workout was gonna be. So, obviously, I'm not running or working out, but that might be just something I try to include. Start my day with meditation. And then 2, it goes along with the mental side of it. I love YouTube. Obviously, if you're listening to this running podcast, I mean, you can just learn so much from other runners out there. And, obviously, during Olympic season, just hearing the mindset and, like, how hard some of these athletes work and the little things they're doing, is just a way to enhance your running.

Coach Ruiari [00:47:10]: And it's just highly motivating to know, yeah, how much these other athletes care and to what lengths they go to to become better. So that kinda, like, almost rubs off on you a bit, especially during Olympic season, just to watch and learn from others.

Cory Nagler [00:47:26]: I love that. I think that's a great way to end off with, just being able to learn from others, especially during Olympic time. I think as this airs, we're just kinda getting towards the tail end of Olympics, but super inspiring to be able to watch those athletes.

Coach Ruiari [00:47:41]: Hey. That's when the distance events are happening too, kind of the the back half of the Olympics. So, yeah, I'll I'll be watching for sure.

Cory Nagler [00:47:50]: Awesome. Well, Rory, I think this was an incredible conversation. Wishing you the best with your, with your recovery as you work back from surgery, and thanks for joining me.

Coach Ruiari [00:47:59]: Hey. Thanks a ton, Corey. Thanks for chiming in too. Appreciate it.

Cory Nagler [00:48:03]: Absolutely. This was great. Thanks for listening to the Run to the Top podcast. I'm the showrunner at Runners Connect, where as always, our mission is to help you become a better runner with every episode. You can connect with me on Instagram at corey_nagler Worth your strap up by searching Corey Nagler And please consider connecting with the rest of our team at runnersconnect.net If you're loving the show, you can help us reach more runners by leaving a rating on Spotify or Apple Podcast. Lastly, if you want bonus content, behind the scenes experiences with guests, and premier access to contests, and consider podcast. I'll see you on the next show. But until then, happy running, everyone.