Runner Problems: Solving Common Struggles that Only Runners Understand

Cory Nagler [00:00:01]: It's that fear that, like, every little niggle, every little sore throat is going to sideline you. Unfortunately, I'm legitimately sidelined right now, but I think I probably have at least, like, 10 scares in a training block where it's, you know, turns out to be nothing.

Coach Hayley [00:00:15]: I mean, I've been trying to, to improve my ability to deal with this for years and I don't think you can't stop it. I don't think you can stop it. You can't stop the worrying. I think it's more about employing like some kind of mindfulness techniques where you just accept the worries out there and, you know, just let them be there and live with them.

Cory Nagler [00:00:36]: RC Crew, I love to run, and I'm sure you do too if you're listening, but that means accepting the highs and the many challenges that come with it. Many of these challenges, like constantly worrying about niggles, could be completely foreign to your non running friends. You might choose to run, but that doesn't make it easy. Today, I'm airing all my running grievances with Haley, by talking about the crazy problems that runners can relate to, but non runners probably find completely insane. We'll try to even offer up some solutions where we can. Running is expensive, exhausting, and sometimes, takes up my entire weekend plans. But you know I wouldn't trade it for anything. Still, it's fun to share common frustrations, like trying to carry all of your things on the run, or spending more time checking the weather than your emails.

Cory Nagler [00:01:20]: If this sounds like you, you're in good company. 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. This podcast is created and produced by the expert team of coaches at runnersconnect.net, where you can find the best running information on the Internet as well as training plans to fit every runner and every budget. Everyone listening in, I'm gonna apologize right off the bat if you're hoping for a shorter episode because today we're talking about runner problems. And there are just so many to talk about that I feel like we can make this into a five hour episode.

Cory Nagler [00:02:13]: But Haley, we're gonna try to keep it to roughly an hour because I know that you have some movers coming and we've got a deadline.

Coach Hayley [00:02:19]: Yeah. Yeah. Moving house, so quite a lot going on. But it definitely could go on a long time, this one.

Cory Nagler [00:02:26]: Yeah. And we we we did in advance discuss this and it was hard to narrow down the list. But one that didn't make it that I'm gonna now say as a bonus is just having so much workout equipment. Cause I think you were talking about how hard it is to move everything over.

Coach Hayley [00:02:38]: Yeah, exactly. I've like accumulated a lot of workout equipment. And yeah, moving the gym is kind of the hardest part about moving house. And it makes it sound like I have a big house having a gym, but I really don't. I just sacrifice a lot of other space to be able to have a gym, which, when I'm injured, I'm just, like, so grateful for because it's so much easier to just go into your, your own gym than it is to actually have to, like, get in the car and go somewhere. So I'm always grateful when I get an injury. And I've been using it quite a lot this week, so, I'm pretty happy about it. But moving it is a real pain because everything's so heavy.

Coach Hayley [00:03:16]: But, hey, we we'll get there.

Cory Nagler [00:03:19]: I know. It it doesn't feel necessary until you really need it, and then you're thankful for it. Right?

Coach Hayley [00:03:23]: Exactly. I I've really appreciated it recently. I've had a few things that have led to me doing some cross training. Mostly not actually inflicted by running, but, yeah. It's good to have the equipment there. And then just things like strength and conditioning. If you've got a few weights than that, you're you're a lot more likely to do it, I think.

Cory Nagler [00:03:42]: Yeah. I think that's a very much a runner's mentality to say, but it you know, I'm injured, but at least it's not a running injury. So it's okay. Yeah. Yeah. Alright. I'm I'm gonna get into our more official list. And I think the the first one we wanna talk about, and and I have a feeling talking about all of these is gonna be kinda cathartic.

Cory Nagler [00:03:59]: Like, we get to just voice all of our grievances with the running world. But, the first one is gonna be GI problems. And this is one that's such a tricky one. And if you've been running for a while, you're familiar with, and I I feel like you almost have to be okay with using a porta potty if you're a runner.

Coach Hayley [00:04:14]: Yeah. Definitely. Yeah. I think we've all had GI issues at some point, whether that's like upper GI stuff, like feeling sick and heartburn and, or like lower GI stuff, like needing needing to go sit the loo on a run and, your stomach cramping up. You know? There's there's a whole range, and they're all really unpleasant. So I think most of us have experienced them. You're, like, super lucky if you haven't.

Cory Nagler [00:04:40]: Yeah. And I I think we've talked about this on more nutrition focused podcast. But when you're running, there's a lot of jostling of the stomach and impact for us. So it makes sense that you would have GI upset.

Coach Hayley [00:04:50]: Yeah, it does. I've I've been doing some cycling this week as well because of, not being able to run. And there's just not that GI kind of concern with cycling. You can just eat a lot on the bike and you just don't really get any issues. It's definitely that kind of jostling of everything in there is the main problem. And then there's also that like diversion of, of blood flow from the, from the GI system to the work in muscles and to the skin to kind of cool you down. So there's like a lot of factors that make running a bit. It can be a bit of a nightmare for the digestive system.

Coach Hayley [00:05:25]: And I think, yeah, we could do like a whole episode on the GI system and running, probably do about three episodes on the GI system and running, but, there's probably a few quick tips that we can give people to help.

Cory Nagler [00:05:38]: Yeah. Definitely. I I will say, one thing that I'm really thankful for right now is, you know, I've been sidelined a bit from running for injury, which sucks, But I'm a huge hot sauce fan, and I constantly have to dial back in marathon training. So this is the one time of the year when I feel like I'm trying to go crazy and get it in before since I'm a morning runner, especially, like, in the evening times, I try to really, really dial it back. So maybe that's one tip is stay away from anything super fibrous or super spicy.

Coach Hayley [00:06:06]: Yeah. That's so true. When you're when you're running, you have to be so much more careful about eating things. Whereas, like, if I'm going on the elliptical or something, I'm like, oh, well, I'll have my lunch get straight on. You know? Like, you don't really have to think about it. Those one one plus of of being injured if there are any. Yeah. Like, avoiding foods that that, you know, are your triggers.

Coach Hayley [00:06:24]: I think we get better as runners at kind of dealing with this over time because we learn, you know, when we can eat and what we can eat because we've all got like different tolerances and different triggers. My husband is like one of those people who's ridiculously lucky. When I first met him, he used to do this kind of challenge where he he ran like down this, this kind of trail we had, like, which was about like 50 miles to the other end where there was like a pub, had a cook breakfast and ran all the way back, like just after eating the cooked breakfast. And he could just do that just fine. So some people have like massive GI privilege, but that's not most of us. And I think we just need to learn like our triggers and our tolerances and stick to kind of some general rules about food and running about like leaving some time before a bigger meal and, also some time after a snack, but maybe a bit less time and learning what foods do sit well with you when you run. And, I think, you know, there's also, there's also like a very large degree of trainability with the GI system. I've definitely found that as I've been running longer, I can handle a lot more before I run and a lot more variety as well.

Coach Hayley [00:07:27]: Like, my GI system is definitely so much better than it used to be. And yeah, I think one thing I see is that when people do have GI issues, they tend to like try and run before having any breakfast or when they've got nothing in the stomach. But But I think that can actually just make things worse over time because they aren't training the gut. So actually, it's just trying to tolerate a little more and a little more. You can actually train it, and that might be better than, kind of, you know, avoiding everything before running because then it never you never get that training effect because I think it is very trainable.

Cory Nagler [00:08:00]: A %. Yeah. We always say nothing new on race day. You you don't wanna do anything that's gonna upset your stomach, but it is massively trainable. And, you know, if you run first thing in the morning on an empty stomach and you wanna see if you recover better with more, like, you know, start with a pretzel or two and you can make your way up. But I find that adding in new foods during training can be a great way to teach your stomach to handle it better.

Coach Hayley [00:08:23]: Definitely. You know, I see so many athletes who are like, oh, I must run before breakfast. And I can't eat anything at all before running. So I have to run-in the morning before breakfast and like running fasted all the time just isn't great for most people and especially women athletes. It's just not, there's evidence that it's not just not great. So I say to them, you know, just try and have a little bit of something and then nearly like they're really kind of resistant often at the start. Like, I know I can do that, but then they find something they can manage just like a really small thing, like half a banana or something. And then, like, over time, they can just build up and then it benefits them and they're running.

Coach Hayley [00:08:57]: So, like, don't think just because you can't you think you can't eat anything at all. You can probably train that to some degree.

Cory Nagler [00:09:05]: Yeah. A %. Okay. We have so many more topics to get to. So Hailey, why don't you tell us about our second item on the list?

Coach Hayley [00:09:12]: Yeah. So, like, runners skin problems. I think we've all experienced those. I think blisters is probably the main one. It is for me. I know, we had chafing on our list as well and I think sunburn, but, I don't know about, everyone listening, but for me, blisters is the main one. I don't I mean, I guess, because I live in The UK, maybe I don't get much sunburn. It's not like a massive issue here.

Coach Hayley [00:09:38]: I find like, unless you're running like in the middle of the day on about three days of the year, I don't find that I get massively summer, but obviously that is an important one for a lot of people, but just things like wearing sunscreen covering up. If you go out when it's really hot, stuff like that can be really useful. But I think blisters is one that can be kind of hard to, to sort out and to, to overcome. I know I've had so many blister problems in the past. And it's took me a long time to figure out what works for me. And I think with blisters, it's all about just, well, for one thing, it's about having the right gear. So shoes that fit you really well. And for a lot of people that includes like having a wide enough shoe, especially in the toe box.

Coach Hayley [00:10:22]: Like that used to be my, a big cause of blisters for me until I found like some shoes that were a bit more foot shaped and that sort of stopped that problem. And then having a good sock as well as like a running technical sock. If you get blisters around the toes, you can get, like, toe socks as well that she, you know, each toe has a, has a sort of individual covering. And I found there those are really good for the blisters that I used to get, but there there are a lot of great technical socks out there as well. So shoes and socks, the right kind of probably the best place to start there and probably kind of help with some forms of chafing as well, because that can kind of, affect the fit as well. I guess as well, blisters, knowing how to treat them, having the right products. There's a great website called blisterprevention.com that I get all my, tips from because they literally have, sections that every kind of blister in every place, you know, like under the big toe, under the foot, you just look at your kind of particular blister and they have great tips and, products for like that particular blister. I found all the solutions there to be amazing.

Coach Hayley [00:11:26]: And over time, I've just learned how to treat all my blisters and I have like full proof solutions for all of them. Like,

Cory Nagler [00:11:33]: when

Coach Hayley [00:11:33]: I did my ultra in January, which is 50 miles, I couldn't believe I got zero blisters and zero foot prompts, which was like amazing for me because it's been such a massive issue for me in the past. And I think just, yeah, the, the right shoes, the right socks and learning techniques from that website. Yeah. It's kind of sorted that for me. What kind of skin problems do you get, Corey?

Cory Nagler [00:11:57]: Honestly, I don't have that much more to add because I feel like you covered it, but as we get closer to summertime, sunburn is definitely on the list, especially when you're getting in long runs and spending a lot of time in the sun. So put on sunscreen, get a good sport quality one that's not gonna come off in the sweat. But I also find, like, sunglasses and hat are so key to keeping out the sweat and also staying protected and trying not to get your face burned because personally, I burn very easily and my face will be bright red if I don't take all the right precautions.

Coach Hayley [00:12:26]: Yeah. Sunglasses are a great one. I never go running in, you know, on a sunny day without sunglasses. I think it's I mean, for me, it's really important to kind of protect my eyes. I wear contact lenses, so I always think maybe that makes my eyes a little more susceptible. I don't know. It's just kind of something that I think. And but I think sunglasses are really great for runners because stops you kind of squinting, which can strain your eyes a bit.

Coach Hayley [00:12:49]: And I found that I get migraines if I run-in the sun without sunglasses. So, invest in a good pair of sunglasses for sure.

Cory Nagler [00:12:56]: %. Okay. Moving on to another problem that only runners would possibly understand, but it's having all your plans revolve around running. And I think this is relatable to anyone who feels like you have to go to bed early on Saturday because you have your early long run on the Sunday or, you know, if you're injured or it's a rest day, finding what the heck do you do with your time. Even now, like, I'm not putting in as much training while I'm a little sidelined for running, and I feel like I have all this extra time that I don't know what to do with.

Coach Hayley [00:13:24]: Yeah. Definitely. I'm I'm kinda the same at the minute, although, I do find cross training can take up a lot of time. Cross training and rehab is probably what I do with my time, but I'm not running, but I have had injuries in the past where I've had to take a little bit of time off cross training as well. And it is a bit like, woah, what do I do with all this time? Yeah, I think that's really challenging. Is it going to feel really mentally hard, but, definitely I also have that other feeling when you are running and you're like, maybe you've gone out for the night. I had this last weekend actually, and everyone else is kind of enjoying themselves at like 11PM. And you're sat there thinking, oh, I really hope I can kind of sneak away soon.

Coach Hayley [00:14:03]: Cause I have a run tomorrow and I really want to get my sleep. So maybe when you're not running, you can kind of take advantage of those opportunities a little bit more and allow yourself to, to have a bit more fun and stay out a bit later. Although sleep is obviously important for injury recovery as well. So I feel like that one's a bit of a, you never get, you never get to enjoy that one.

Cory Nagler [00:14:24]: I know it there there's no real winning. Is there?

Coach Hayley [00:14:27]: No. I don't think so. Once you're a runner, your your life revolves around running. And and you can't you can't really win, I think.

Cory Nagler [00:14:35]: Yeah. There there's kind of an ongoing joke that you don't choose running. It chooses you. And I I feel like it's kind of true. It's a very type two kind of fun that suits itself to a certain personality.

Coach Hayley [00:14:45]: Yeah. That's so true. It's like, I kind of half feel bad about wanting to leave at 11PM because I have a run to do tomorrow, and then I'm half kinda happy about it as well. I don't know what that says about me.

Cory Nagler [00:15:00]: Yeah. I know what you mean. There's something about it to go for a solo run that that feels kinda selfish. But at the same time, I know that I'm just more pure minded, productive, and, you know, just overall in a better mood if I get in my run.

Coach Hayley [00:15:14]: Yeah. Yeah. You kind of you actually feel really thankful for it the next morning, I think, because this this event that I went to last week, I obviously didn't really as a runner and looking after myself and try not to get into doing all that, I didn't drink and I did go home fairly early. And then the next morning, I got up and went for a run, locally. And I saw later on in my run, a couple of people who had been at the party and they looked so terrible. I was just like running happily past. And I was like, oh, I'm so happy now. They look like they were belly awake.

Cory Nagler [00:15:47]: It's a good feeling. Yeah. I've I've gone out January 1 for runs before, and it does make you feel really good about yourself even if it's later morning. I think yeah. I think last year, I went out at, like, 10:30AM, and it still feels like the streets are completely bare, and the people coming out are not in good shape.

Coach Hayley [00:16:02]: Oh, yeah. I love having, like, the whole streets to yourself and the trails to yourself when everyone else is still in bed.

Cory Nagler [00:16:09]: Yeah. It's great. Okay. Next one on the list is the cost. And, of course, when we talk about the cost of running, I think most people don't appreciate it's not just a pair of shoes. You have your shorts. You have your tops. You might have a separate running outfit, let alone your carbon plated shoes, and then race entries have gone up a lot.

Cory Nagler [00:16:28]: I find I don't know what they cost near you, Haley, but I used to be able to find five k's near me that were, like, $15.20 bucks locally. Now it's hard to find anything for, like, under $80.

Coach Hayley [00:16:38]: Yeah. Oh my god. The cost of running these days is actually bankrupting me. I swear. It's terrible. Like, yeah, races. I mean, since I've been in longer races, ultras are so expensive. I mean, I can literally already really justify like, like one or two a year.

Coach Hayley [00:16:53]: That's just the cost. And then if you drop out, you know, it's like my money is awful. There's so much money. And then shoes, shoes just get more expensive all the time. You need a different kind of shoe for everything. You know, super shoes are ridiculous and everyone kind of says you need those as well. And God, yeah, it's just impossible. Isn't it? And then I think the worst thing is for me, definitely this year and last year, it's just sports, medical expenses, like the amount of physio, you know, I've paid for MRIs as well, like physio.

Coach Hayley [00:17:27]: Yeah. It's just crazy. It's not a cheap sport. This is probably the one I could get most ranty on, to be honest, because running just costs so much money. I find.

Cory Nagler [00:17:38]: Yeah. But I think you gave me a really good tip on this one and you, you kind of talked about after one of our other podcast report recordings that you almost have in your mind a a set amount of money that's set aside for physio and it's gone. And I find that actually helps me because, you know, when when you're injured and you need treatment or or even just proactive treatment, it's so, so important. It's easier to wrap your head around it if you kind of accept that it's just it it's part of the sport if you're putting in enough training.

Coach Hayley [00:18:05]: Yeah. Yeah. Oh, gosh. Yeah. I I said that before, but I think my physio has been a bit more since then. I'm not feeling quite so positive. And because they wouldn't like actually two of them have been non running injuries. The two that have cost me the most have been non running injuries.

Coach Hayley [00:18:22]: So I think that makes me feel a bit more, more negative towards it because I'm like, I didn't even do this running. You know, I I need to go into the physio because I think I'm freaking more

Cory Nagler [00:18:31]: were running. Right? Yeah.

Coach Hayley [00:18:34]: Just run more and

Cory Nagler [00:18:35]: you won't get hurt if you're if all you're doing is running.

Coach Hayley [00:18:38]: Yeah. Yeah. I think just just don't move house. Don't don't walk on the upper and then you won't injure yourself and you'll be fine. I've had some toe stubbing instance. That's the that's the problem. So yeah, I think there's still good tips. I think physio is kind of that long term investment and even better kind of doing those injury prevention things before you need to see the physio, you know, just sensible increases, Being good with all those recovery things, fueling.

Coach Hayley [00:19:09]: I think the more I sort of, the more I see these days, I think fueling is one of the biggest factors in, in staying injury free and then not having all those costs of possible scans, physio, things like that. I think just fuel, fuel what you're doing fuel after training and get enough protein. I think that's so important and train sensibly. And you know, strength Even gels are expensive though. Like, I don't know where you are, but

Cory Nagler [00:19:36]: yeah. Wharton costs like $5.06 a gel. If, if you're taking those multiple runs a week.

Coach Hayley [00:19:43]: So here. Yeah. That's one we didn't say before, but that's so true. Sports nutrition and just general good nutrition, you know, getting all the stuff you need is a massive cost. I'm like, the thing is you kind of have to invest in that a bit. Yeah. That can, if you don't, that can lead to like more physio costs. So, yeah, that's so true.

Coach Hayley [00:20:02]: I don't know if I I might have mentioned this on a previous podcast when we talked about costs, but, I've kinda started making my own sports drink, which is a lot cheaper and you can use it, like, instead of gels. And I think there's a lot of stuff out there on the internet about making your own gels as well. I, I think, one of the coaches who used to work for us connect has a, has a good recipe for like, kind of, you can gel. So yeah, there's kind of ways to, to make stuff. It's probably not as good as the real thing, but you probably, it might taste a bit different, but you're saving money if you're making your own, your own sports nutrition products, and then still kind of having those injury prevention effects of, fueling those long runs and longer workouts.

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Cory Nagler [00:23:25]: I think we need to keep moving along. But, Haley, if you wanna share that recipe with me after, I'll put it in the show notes because I think it would be interesting for people. Cool. Awesome. Next, let's talk about obsessing with the weather because I think everyone checks the weather, but it is such a unique thing when you're a runner. It's hard not to almost refresh every hour in that week leading up to the race.

Coach Hayley [00:23:44]: Yeah. Yeah. I feel like maybe other countries have this worse in The UK because our weather kind of okay. I mean, it's not like we have hurricanes or, like, extreme heat or something. But still, that kind of refreshing the weather before a race is is so relatable. I think it being windy is something that we get a lot of hair and that has ruined a lot of race times for me. There's just, you know, there's very little you can do about it if it's going to be a windy day. Obviously there's ways to prepare for heat.

Coach Hayley [00:24:13]: You can prepare a bit for the cold, but wind is just like my least favorite weather. So I'm kinda like, yeah. Where's the wind? What way is it blowing? And I check that, you know, not just races. I kinda check it for workouts as well because a lot of my my good workout trials are, like, a bit exposed. So it's like, is this going to be another windy day when I need to kind of accept that one direction is going to be, like twenty seconds per mile slow and the other way, I mean, you could just do it. So you always have a tailwind, but then you just feel like, like a big cheetah. So, you know, you gotta you gotta be fair as well.

Cory Nagler [00:24:48]: Yeah. A %. And I I I think there's something to be said for on your workout days or hard days, getting used to the fact that sometimes the weather is just not gonna be in your favor because you can't control it on race day.

Coach Hayley [00:24:59]: Yeah. I guess it's good practice if you work out in in all safe weathers, you'll be more prepared on race day. And I think I do try and get outside like in any kind of weather to to prepare myself, but obviously we don't get a lot of unsafe weathers here. So, you know, I feel, I feel for people who have like hurricanes and more extremes than we have. I think, you know, there are cases where indoor exercise is justified. But if it if it's safe to do so, maybe exposing yourself to to a few different weather conditions can can help get you ready mentally for race day for sure.

Cory Nagler [00:25:35]: Oh, a %. I think safety comes first. If there is major heat warnings or evacuation notices, don't don't put yourself at risk. But otherwise, if it's just a little bit uncomfortable, I think then maybe it's okay if your times are slightly slower. Yeah. Okay. Alright. Haley, do you wanna read out the next one?

Coach Hayley [00:25:55]: Yeah. So I think we had always being hungry or thirsty, which is very relatable to me. I think you you get it a lot if you're female for for sure, because people don't expect you to eat so much, especially if you're kind of a small female. People are like, woah, how can you eat so much? How can you eat so much and still be slim? You know, like, but you know, that's why we, this can be one of the reasons why we run. You definitely get to eat a lot more, a lot more fun things. But you know, I think I've learned over the years to just always have snacks and drinks with me. I was talking to an athlete about this the other day, actually about having car snacks. So my car is like full of snacks and even like, you know, some spare bottles of unopened water and things.

Coach Hayley [00:26:44]: I always find when I'm in the car. That's when I'm like, I wish I had a snack. And then, you know, if you are somewhere, your car might be with you and then you can go and get a snack anyway. I think car snacks are the way to go. That's what I've decided.

Cory Nagler [00:26:58]: I I think at this point, I've just come to accept that as a runner, I'm pretty much like a child in the sense that whether it's GI issues or like, when it comes to fueling, it's pretty much that my body is boss. You gotta be ready to eat at any time, go to the washroom at any time. And it's just it's part of the sport.

Coach Hayley [00:27:16]: That is so true. You have, like, you need to eat if you feel like you need to eat as a Rama. If your body's asking for food, you need to give it to it. Like, I feel like if you don't, there's just, you know, all sorts of potential for like just not being prepared for you gotta do just not having that brain power and like an important work eating or like just not being able to work at all. Your brain just stops working when you don't have the fuel. I think you need to make sure you you give your body what it needs or your brain just kind of shuts down. That's what I find.

Cory Nagler [00:27:50]: Yeah. And I think maybe unique to runners is even eating sometimes when you don't feel like it. Like, I know personally when I get in big long run workouts, I'm typically not hungry for two to three hours after. But I know that if I don't get a good meal within the first thirty to sixty minutes, like, I I just feel miserable the rest of the day.

Coach Hayley [00:28:07]: Yeah. That's actually something that is also very unique to running, isn't it? Just having to eat when you really don't feel like eating. I had like maybe a minor stomach bug a few weeks ago. Not that it wasn't like making me throw up or anything. It was just making me feel like I didn't want to eat. I think that's what it was anyway. But like, because I felt well enough to keep training, I had to keep forcing myself to eat. Whereas if you want a runner, you probably just be like, ah, I just have a bit less during this time, but you know, that kind of forcing yourself to eat, especially after a long run or a hard workout, you just never feel like it, but you need to, like, make yourself eat.

Coach Hayley [00:28:42]: That's actually one of the worst parts of running well, not the worst parts, but I really don't like that because it's like food should be enjoyed. Right? I hate when eating feels like a chore.

Cory Nagler [00:28:53]: Yeah. Yeah. Definitely. You think it would be so much fun to just, you know, you eat as much as you want when you want, but it's almost the reverse that I feel like it forces you to be a little bit more controlled with your eating.

Coach Hayley [00:29:04]: Yeah. I think, you know, maybe for some people this doesn't happen as much because my S my sister who's recently been coming back from some, she runs, she's coming back from, from, from some things and I coach her. She was like, oh, I can't wait till I do long runs again. So I can just like eat everything after the long run. And I'm thinking, do you really feel it that? Cause I like, you know, it takes me some time before I actually want anything. I have these hopes that I will feel like, you know, oh, you know, I can have after my long run, I've done all this energy so I can have this and this, but then I was finished. And I'm like, especially

Cory Nagler [00:29:36]: now

Coach Hayley [00:29:37]: it's like standard practice to fuel a bit more with gels on the long run. It kind of makes you even maybe have less of an appetite after. And if you've been doing a long run and you've been taking gels and then you get back and you're like, now I have to eat something. It's not like the fun experience that you kinda hope it'll be.

Cory Nagler [00:29:55]: Yeah. Just from personal experience, I know that if I get back from a longer run and I'm hungry right away, usually it means I'm severely under fueled. Because when I fuel properly, usually it takes quite a while for it to actually hit me.

Coach Hayley [00:30:06]: Yeah. That's a really good point. Like, I think it's almost a good sign that you've been fueling your long run enough. If you come back and you're like, oh, I don't really want anything. Like maybe not a good sign if you're actually feeling sick, but like if you just come back and you're like, I haven't really got an appetite. Like maybe that's a good sign that you have, especially if you haven't really got an appetite for sweet things. I know like, you know, I was running like maybe ten years ago. It wasn't such a thing to take gels all the time on runs.

Coach Hayley [00:30:30]: I wasn't like now there's so much good evidence for really fueling everyone and not doing fasted runs. I know I do like a fasted run, which I don't recommend and I don't really do anymore. And I come back and I just want to eat all the sweet things. So yeah, I think I remember that feeling, but I tried not to let it happen anymore because it's not necessarily like a good sign.

Cory Nagler [00:30:52]: And have you had the experience, of waking up in the middle of the night and doing that internal debate of, am I hungry enough that it's worthwhile to make myself a full snack or meal? Or am I better off just trying to sleep?

Coach Hayley [00:31:05]: Yeah. Definitely. I when you wake up in the night hungry, that is also a sign that you haven't fueled enough in the day, I would say. Unless you've done like a massive effort, like a race or something where you don't, where you kind of know the, you haven't really met those calorie needs and you're just going to do it over the next few recovery days. Like, I feel like if that's happening a lot in training, you do need to, to feel more, but it's easier said than done because I definitely, I definitely have had that happen to me quite a lot. Not so much now I'm feeling, but yeah, in the past, and it's definitely a side of eating more. And I have some find that I can't get back to sleep. You know, if I don't get up and eat something, I just can't get back to sleep.

Cory Nagler [00:31:46]: It's hard. Yeah. And and I'm the same way. But I feel like sometimes if you're hungry enough, it's just it's still more important to get that fuel. And even though it's hard to sleep in and you're right with it, meaning you're not eating enough, I find that I always get that kind of during the buildup phase because I find, like, once I get to peak mileage, I'm kind of used to how much to fuel and I know what I need. But as I'm scaling up, sometimes I I feel like things get a little out of whack.

Coach Hayley [00:32:10]: Yeah. Definitely. Yeah. Like coming back from injury is is a big one for that, I think. Because maybe you try and be a bit better with your nutrition when you're not running. Like, you try to just make healthier choices and maybe don't have that second helping. And then once you start to build mileage, you kind of forget, actually, you kind of need those things. You need those treats.

Coach Hayley [00:32:29]: You need the desserts. And it takes a while for that switch to flicker and you start to eat all the things that you were kind of maybe trying not to eat. Yeah. Definitely.

Cory Nagler [00:32:40]: Yeah. You're so right. I could go on and on in this one, but I'm gonna talk about what another another huge gripe of mine with running, which I think is probably very true for both of us right now. But it's it's that fear that, like, every little niggle, every little sore throat is going to sideline you. Unfortunately, I'm legitimately sidelined right now, but I think I probably have at least, like, 10 scares in a training block where it's, you know, turns out to be nothing.

Coach Hayley [00:33:06]: This is actually one of my worst things about running now that you mentioned it. I hate this. I think I'm particularly bad at it. Maybe I, yeah. I mean, I'm also sidelined at the minute, but because I didn't really have time to, because basically I stubbed my toe very badly whilst moving house. I didn't have time to think, Oh, is this a nickel? Because it literally happened that I kind of fell on the floor and knew that it was kind of bad. But, usually this is like one of my, my kind of biggest things is just worrying about every little niggle. And most of the time they don't turn into anything.

Coach Hayley [00:33:43]: Right. But it's just that it just grates on you mentally that worry that is this the one that's gonna take me out? Is this is this something? Is this something serious? And especially, you know, when you're coming up to a race and you think if I lose a week to a, to a cold or a flu now, you know, there's no coming back from it. I think this is a really hard one. And I, I mean, I've been trying to, to improve my ability to deal with this for years and I don't think you can't stop it. I don't think you can stop it. You can't stop the worrying. I think it's more about employing like some kind of mindfulness techniques where you just accept the worries out there and, you know, just let them be there and live with them because, yeah, keep them in perspective that there are worse things that can happen, but I don't think you can fight them. I think I think they're here to stay unless you have found anything that works.

Cory Nagler [00:34:38]: No. I I think it's an important call out that, like, if you're actually injured or really, really sick, especially below the chest, like, do take some time off. I think what we're talking about here is is just, like, even the little things, they it can really stress you out when you think it's gonna sideline you. And my my only mentality that's helped me even a little bit is the fact that I kind of know and take a lot of reassurance in the fact that if I do have to take a few days off, you're actually not losing that much fitness. And even if I end up, like, not skipping any run, I find just having that knowledge makes me feel a lot better.

Coach Hayley [00:35:16]: Yeah. I think I would you agree that the fact that, you know, that you've got that elliptical option because you do a lot of cross training on the elliptical and you know that if you just switch to elliptical for a week, you're still gonna maintain that fitness. Does that help? Because I find that knowing I've got that cross training set up in my house that I could easily switch to something kinda helps me a bit with that fare. So, like, I feel like that could apply, you know, anyone could kind of think about what cross training options they could have. I mean, not everyone's able to have a kind of home gym setup, but just, I guess even just having like a cheap bike or knowing where a local gym that allows you to like pay as you go kind of is just some kind of thing that you can do if you couldn't run. I find that definitely helpful somehow.

Cory Nagler [00:36:04]: I I think it helps a lot. But the problem for me is even though from a fitness standpoint, I know I can get a lot out of cross training, I just don't enjoy it the way I do running, and I think that's relatable for a lot of runners. So there's still kind of a period of loss when I have to cross train, and there's still that fear that it's gonna be taken away from me when when you start to feel those needles come in.

Coach Hayley [00:36:24]: Yeah. I hear that. I think I might have an answer though. I have you had have you tried Zwift before? You know, the cycling thing? For cycling, I have. Yeah. Yeah. Because I've recently started trying that and I think I kinda gives me some of that feeling of running. Like, it kinda gives me a bit of that endorphins, a bit of that kind of enjoyment.

Coach Hayley [00:36:43]: Like I feel like I'm, you know, I've been trying it during this injury period that I've just had. And I'm kind of thinking I'm going to kind of keep some of it in there because it does just give it's the closest thing I've found to running enjoyment because I hear you the elliptical it's, it sucks your soul. Like, it's just, oh, it's just the worst. Isn't it? Yeah. But, but swift biking indoors, I've been kind of enjoying it, you know, like it made me miss running less. If I yeah. I think that that could help me.

Cory Nagler [00:37:21]: Yeah. I agree with you. Unfortunately, I don't have the space in my condo for Zwift in a bike, but otherwise, I think that's a great tip.

Coach Hayley [00:37:28]: Yeah. It does. I mean, to tell you the truth, the thing that I stubbed my toe on was my turbo trainer, by the way. Ironically, the thing that was supposed to stop me getting injured.

Cory Nagler [00:37:40]: But At least you can cross train on it if it injures you.

Coach Hayley [00:37:43]: Oh, yeah. But the reason is because because I don't really have space for it. It's kind of like close to a walkway. So so yeah. That went well for me. But now, you know, I've injured myself by walking into it. So now I have to use it. I don't know if I I'd rather just never have had it in the first place and I couldn't have injured my toe.

Coach Hayley [00:38:04]: But, yeah, it's kind of a great cross training option. And I mean, yeah, it takes up space. But if you do have some space, it is probably a lesser taking up space thing. And like yeah. But I'd say that having just stubbed my toe on it. So it's not it's not not the greatest endorsement, is it?

Cory Nagler [00:38:29]: No. Probably not. So maybe just tuck it in a corner and Yeah. Somewhere safe and and you'll be okay. But Yeah. Let let let's move on to talking about endless time getting running, because I think I love to run, you love to run. I hate cross training. The other thing I hate is all the prep work.

Cory Nagler [00:38:46]: I don't like stretching. I don't like all the extra layers it takes, especially in the winter time. You know, going on an hour run, I think it's really a two hour investment once you talk about the prep work before and after.

Coach Hayley [00:38:58]: Yeah. I mean, I think I used to be like that, but I have got it down a lot more recently. Like, I don't think it I don't think it takes as much time. I definitely hear what you're saying. It, it takes a lot of time, but I think, yeah, just I've, I've managed to cut it down a bit. I, I have like, I don't really stretch before because it it doesn't really work for me to stretch before, but I do stretch after and that does take some time for sure. But I'll I'll try and do it while I'm, like, you know, making the coffee or something, like multitask. But, in terms of getting ready beforehand, there's definitely a lot of, you know, I have to find like just figuring out where to put on my stuff, like my phone and my keys.

Coach Hayley [00:39:40]: And, yeah, just working out what she used to wear is another one, I guess. And working out the route is another thing that that kind of takes up time for me, but I guess then Yeah.

Cory Nagler [00:39:52]: The root and shoes are stuff I try to do the day before now.

Coach Hayley [00:39:56]: That's a good idea. Yeah. I think if I ran early, I definitely do that. Like, I'm lucky with the flexibility that I don't run particularly early. I kind of work a bit before I run. So I'm already when I'm working and kind of half thinking like, what shoes am I going to wear? What clothes am I going to wear? Like checking the weather, but yeah, I think in terms of a warmup routine as well, I've got a pretty, I've kind of cut it down to a very focused, brief kind of dynamic stretching of just like some problem areas beforehand, but I know I used to do a lot more and I think if you are pressed for time just working out maybe with a physiotherapist, but they are, but they are expensive, working out, you know, what are your primary areas? What do you really need to loosen up before you run? Just keep it to some like key exercises because like in terms of static stretching beforehand, the evidence for it isn't really that great anyway. So unless you feel like you get a big benefit from stretching beforehand, it's not really necessary. Like, don't feel bad if you don't have time for it.

Coach Hayley [00:40:53]: Like, it's not yeah. The evidence on that isn't great. So best to stretch after unless it helps because we're all so unique. And if you do feel stretching beforehand, it helps them go for it. But maybe try and keep it to some brief problem areas as well.

Cory Nagler [00:41:09]: Yeah. Everyone's different. For me, most of that time is foam rolling. I find that just kinda like helps me especially going first thing in the morning. I think if I go later in the day, I don't need it quite as much.

Coach Hayley [00:41:19]: Yeah. Honestly, that's why even though I could kinda go earlier and then start work after, I think one of the reasons I do some work and then go, which I appreciate that I'm kinda lucky to be able to do, is just so everything feels a bit warmer when I start and I'm a bit looser after a few hours after being up and therefore I don't need to spend as much time on that warm up routine. So maybe one time saving tip is just like, if you have the flexibility to, for example, go either at the start of the day or the end of the day, like see when you feel best, because then you'll probably need to do less kind of loosening up and stuff, I guess. If you go later in the day, your muscles tend to be kind of worked and loose anyway, unless you've been sitting down or day, I guess. And then, and there's a whole new load of stuff you need to loosen up. But yeah, just if you don't have so much time for that stuff before I find really easing into the first few miles of your run, just like really shuffle it out to start with, can be really useful as as a warm up to just get everything loosened up anyway.

Cory Nagler [00:42:15]: Yeah. And if you're lucky enough that you can just work in your workout clothes, that too is gonna make it easier. Unfortunately, not really my circumstance, but it it would certainly be nice.

Coach Hayley [00:42:24]: Yeah. I mean, I, so I, I am lucky enough to do that thankfully because I'll start taking even longer, but I sort of feel like one thing I do is I start working in a certain set of clothes cause I put on the ones I think I'm going to run-in by the time it gets to the run. I'm like, actually, I'm gonna wear something different. Like, I'm looking out the window now the weather's different or, you know, now I just don't fancy wedding in these clothes and then go and get changed. So maybe don't be like me. Maybe like, you know, be be more more decisive early on or something.

Cory Nagler [00:42:53]: It it it all comes back to the weather. It's not just race day.

Coach Hayley [00:42:57]: Yeah. The weather is really important.

Cory Nagler [00:43:01]: Okay. I can't remember whether this gripe was me or you who put down, but the fact that, like, every cute fuzzy animal is actually a danger when you're running.

Coach Hayley [00:43:09]: Yeah. I know we've had some chats about animals being dangerous before. I think it related to cows, which I don't know if it's that's quite a UK specific thing. But, like, I've had some serious instances with cows around where I live, and cows are just terrifying to me. So yeah.

Cory Nagler [00:43:24]: Okay. But do do do you think cows are cute?

Coach Hayley [00:43:27]: Yeah. We have some really cute cows around here. Have you not ever seen a Highland cow or a Highland calf? They're amazing.

Cory Nagler [00:43:34]: I have not. And the the first thing I think about when I think of cute animals is not Highland cows, but, yeah, I'm Googling it right now.

Coach Hayley [00:43:41]: Fast Or anyone listening, Google a highland calf. Highland cows from Scotland, I presume, are just the cutest thing you've ever seen. Like These

Cory Nagler [00:43:50]: are so much hairier than I thought they were gonna be.

Coach Hayley [00:43:53]: Yeah. They're so cute, but also kind of terrifying. And we have a lot around where I live and they just the thing is they sort of seem to disguise themselves as like rocks or something. So you're running along and you're like, kinda like, oh, you just see a rock at the corner of your eye. And it's only it moves. And this thing with horns kind of looks at you and it's terrifying. So that's that's my most terrifying animal around where I live.

Cory Nagler [00:44:15]: Maybe I don't have the breakdown of what proportion of our listeners are in, like, rural versus cities, but I I encounter a lot more, you know, dogs, skunks, raccoons. I feel like those are maybe a little bit more common than the Highland cattle.

Coach Hayley [00:44:28]: Never even see a skunk. Never. I mean, I exist in The UK as far as I'm aware. And I've never seen a raccoon, but I imagine coming face to face with a skunk is pretty terrifying. Like I I'm pretty sure we don't have them here, but I, yeah, I've never even seen a real life skunk, but I imagine that is like scary

Cory Nagler [00:44:48]: because It's it's terrifying because, like, oftentimes, they're out in the morning time when it's still dark, especially, like, when you get kind of at that point of, like, winter or fall when it's, like, not too cold for them to be out, but you still have a lot of darkness. And it it's hard because you don't see them until you're, like, very up close.

Coach Hayley [00:45:06]: That's scary. Yeah. Because I imagine they count large. Like, do you have a lot of skunks? Like, how many skunks? Like, how regularly do you see skunks? Like yeah.

Cory Nagler [00:45:15]: So I think that the time of year I find the most is, like, November when it's dark for, like, my entire run. And I would say, like, on average for a 10 mile run, I I might encounter, like, one to two skunks, which doesn't sound like a lot, but, like, every run and sometimes more is quite a bit.

Coach Hayley [00:45:31]: So so this is, like, really highlighting the country specific differences here because I have had to turn back on countless runs this past year due to cows. However, I've never seen a skunk in my entire life in in real life. You know? Like

Cory Nagler [00:45:49]: What what about dogs? Because I was recently attacked by one and I I love dogs, but it was scary.

Coach Hayley [00:45:54]: Dogs are kinda universal experience. I guess I see a lot of dogs and like you do see ones and you can't, I mean, I love dogs as well and I'm not afraid of them in any way, but like some of them, like if had, you know, the worst dogs in around here, I think where I live are like farm dogs. So if the footpath goes like a farm or something and there's a dog, maybe it's like tied up or the chains kind of long and they're the ones that seem like really feral. They're like snarling and growling at you. They're the ones that really scare me, like the ones that are out walking with owners. I don't really get too many bad experiences around there, but there's like farm dogs are like terrifying to me. And I'm not scared of dogs at all, like in general, but yeah, I think, I mean, I feel like what, dogs around here where I live more of a problem than being attacked by a dog. It's like a trip has it dogs are like a major trip hazard around here.

Coach Hayley [00:46:46]: Like I've had a really hot, my knee falling over a dog this year. They just should get in your way and like you kind of fall over the top of them. Like, I think that one of the best things I found is just, you know, if you're, if there's like a dog owner ahead of you, but the dog just kind of shouts, so they know you're coming and maybe they can kind of get the dog under control and off the trail. Cause otherwise they do kind of run-in your way. And most of the ones I meet are really friendly, but like, yeah. Cause I find that people keep the non friendly ones on leads around here anyway, but just the falling over them. It's a real problem. I think.

Coach Hayley [00:47:19]: Yeah.

Cory Nagler [00:47:21]: Yeah. I think for the little ones, I find that too, you know, you don't want to steam roll them.

Coach Hayley [00:47:25]: Yeah. You don't wanna, like, trample them or anything like yeah. Some people's dogs are so tiny. I'm, like, scared. I'm gonna hurt them. Like, where is it? Where is it? Yeah. Definitely.

Cory Nagler [00:47:35]: It it makes me think of, like, races when you have little kids too. Sometimes, like, I I think often they're very keen to get near the front. You know? It's not like a a full grown adult who has a sense where their skills are relative to everyone. And I'm always really worried about, you know, being that person who's gonna steamroll them to the ground.

Coach Hayley [00:47:53]: Yeah. I find that, like, I don't really go to tracks for working out much anymore, but I used to work out a track and sometimes there'd be like children about, and they, you know, they would just walk across the track and I'd just be so scared that I just like run smack in someone of them and like not flying. And I think it kind of happened once and I felt so bad. Like they're okay. Cause to be honest, we weren't that dissimilar in size, but like still I was going quite quickly and they kind of rocketed across the track and it was horrible. Like, I was like, oh god. Did their parents see me?

Cory Nagler [00:48:27]: Alright. I'm gonna be looking out for Highland cattle now the next time I'm in The UK, but I definitely have nothing to come on the run.

Coach Hayley [00:48:33]: Dude, I mean, like, they do look cute. They are quite local to this area. Maybe because, where I used to live, it was more like regular cows, but I still think they're fake. I mean, there's a lot of cast about, like, baby cows and they're so cute, but also the kind of teenage cows are the really bad ones. Like, big tip. If you come to The UK, do not enter a field of teenage boy cows, even if, like, there's a foot bath go through it because they think of you as, like, a game. They kind of herd together and charge. Like, I had to jump an electric fence before because they're just, yeah.

Coach Hayley [00:49:07]: Don't just avoid the field, I'd say.

Cory Nagler [00:49:10]: This full electric fence story I remember is on another podcast. So any long time listeners who have heard that episode, dig it up and listen again because it's a great story. Alright. Let let's talk about something a little bit more universal, which is not so specific to Canada or The US, but endless laundry. And this is so hard, especially in the wintertime with all those layers getting dirty. It it takes forever.

Coach Hayley [00:49:33]: Oh my God. The laundry. I think that's, it's true with cross training as well because everything gets so sweaty. Like, you know, if you, if you're wearing a pair of running shorts, maybe if you don't have time, you're like, I'll wear them two days outside or three days even. But, maybe that's just me, but if you, if you haven't got any right, you're just like, oh, I'll wear them another day. But if you sweat on a cross training machine indoors, there is no wearing that kid again. Is that like, it's just so disgustingly sweaty. It's gotta be washed straight away.

Coach Hayley [00:50:06]: Like, like, and straight away, I was, it just like smells out the house. Right. Like cross trading ads to the washing and winter running. Because then it just gets muddy and disgusting. So, yeah, I that is also a really terrible thing about running because you are always doing laundry.

Cory Nagler [00:50:23]: Yeah. The the one thing with cross training is I I don't always wear split shorts, and I typically do when I run outside, and I find I'm more inclined to reuse shorts. I I don't know if it's kind of, like, not the only thing I'm wearing.

Coach Hayley [00:50:37]: Yeah. Yeah. I guess, though. I mean, I feel like anything I wear on an indoor exercise machine is just maybe, like, maybe that's the thing because I'm doing it in my house. Right? And you're doing it in the gym because gyms tend to be, like, air conditioned. There is no aircon in my house. It is hot. It, like, I did.

Cory Nagler [00:50:55]: Is not well air conditioned.

Coach Hayley [00:50:57]: He did not. Oh, no. Maybe it's as bad as my house then. Like, there's kind of like a big window, like, insert where all my gym stuff is. So the sun just heats it up. It's like free heat training, you know, like, so sweaty.

Cory Nagler [00:51:13]: Yeah. Okay. That that definitely sounds brutal. Alright. I'm gonna move on to burnout, and maybe I'll let you describe what you think is worse Cause I feel like there's so many different types of burnout you can experience as a runner.

Coach Hayley [00:51:28]: There are. And like, we could do again, like five episodes on burnout. I think and I think to be honest, there's just so much overlap between the different types of burnout as well. Like you might be feeling like you're mentally burnt out, but often there are elements of kind of, you know, having run too much, having not eaten enough, having not fueled enough, having not slept enough, all those physical things also go into the mental burnout. And then, if you feel like the burnout is kind of more from a physical perspective, often there is kind of mental elements going in next week. Can't honestly can't really separate the mental and physical, the mental and physical stress, all kind of produce stress hormones in the body. So really it's all going into the same bucket. So I think it is hard to separate different types of burnout because often a lot of overlap.

Coach Hayley [00:52:14]: I think we all we've all experienced it, right? Like a time when you just, maybe you just really don't want to go for a run or maybe you want to go for a run, but your legs just feel really sluggish. It's just not feeling like yourself. For me, when I feel like what I think of as burnout for me often feel quite like inflamed. My legs feel quite sore and inflamed. I guess what a tip I often give if people are feeling burnout is just like, tell them to just really get on top of the fueling and maybe just like fuel more than they think they should. Cause it's surprising. I find how, and, and there was some kind of study about on this actually, where, which is really interesting where they looked at a lot of cases of, of what they thought were overtraining and found that like a large proportion of them were probably under fueling. So if you do feel burnt out, just really fueling everything, fueling more, especially carbohydrates, like maybe take carbohydrates on like a lot more shorter length of runs than you normally would take a gel, you know? That actually can help.

Coach Hayley [00:53:15]: Even what you think of as mental phys mental burnout can actually be kind of an under fueling thing. So I always look at that area first, but yeah there's, you know, there is other contributing factors like if you're running your easy runs way too hard, I think that's another thing that can can lead to burnout quite quickly. And then obviously the mental things like if you just don't feel like you're improving over time, I think that can lead to burnout quite quite easily as well. If you feel like there are a lot of mental elements to the burnout, even even though there's probably not just mental components, there's often physical contributing factors, switching it up, training for a different event can be quite useful, I find. Yeah. So much we could say on this. We should we should do an episode on burnout. I think that would be a good episode because I have lots to say on burnout.

Coach Hayley [00:54:04]: But, yeah. What are your experiences?

Cory Nagler [00:54:09]: Yeah. I'll take stock of that because I actually do think it would be a really good episode. So maybe even just for that, I won't spend too too much time. But personally, I think I've dealt more with the sort of psychological burnout than on the physical side just because I I do find my my coach is usually pretty good at kinda giving me advice of of how much is too much physically. But when you're deep in a marathon cycle, it gets really tough and maybe even some harder times when I've had to cross train a lot because I know that I can get fitness from cross training. And you can maybe even do a little bit more because it's less impactful on the body. But I I just I don't enjoy it the same way I do running, and I find it takes that much more mental energy for me to get through the workout.

Coach Hayley [00:54:54]: Yeah. The cross training burnout is real. Right? Like, that's how I started doing Zwift cycling this week because I I did, you know, a lot of kind of hours on the elliptical just at the start of the week. Like maybe even just a few days. And I was already thinking, God, this same motion, you know, this non enjoyable thing that isn't really giving me those same levels of endorphins as running. And yeah, cross training is tough and it's hard to hard to kind of get through it when you ask. And, you know, you've got a period of prolonged cross training. And I do think that's where something like Zwift can be really helpful if it is something that could be an option for you.

Coach Hayley [00:55:31]: I think it's you know, if you have a road bike, it is on the, like, cheaper side of what you know, of kind of possible cross trading options if you are thinking of kind of investing one. I don't know that getting a subscription to it. If you've already got the stuff would be more than a gym membership. So just feel like there's a bit of like gamification and doing it with other people that gives you that kind of running specific endorphins a bit. But definitely, I was getting a bit of mental burnout from from that elliptical earlier in the week. Sure.

Cory Nagler [00:56:06]: Yeah. I think that's so relatable. Alright. I'm gonna put this back pocket because I actually do think this would be a really great topic. So we'll we'll we'll save that in the bank for later. I feel like we've almost touched on this next one, the treadmill. The elliptical kinda sucks, but even though it's running, the treadmill just really isn't the same as actually getting in a run. And that's something I think a lot of runners don't understand.

Cory Nagler [00:56:26]: And I I hear some runners saying, I just hate running. And I'm like, have you ever run outside? And they're like, no. Will I go on my treadmill? And I'm like, it's not the same thing.

Coach Hayley [00:56:34]: Yeah. Definitely the treadmill. Running? Okay. I'm going to say this might be something that's quite unique to me, although I have heard it from other athletes running flats on the treadmill, like just running level is terrible. However, I have been known to enjoy like an uphill treadmill. I find that a lot more easier to deal with. And if there's any particular reason that I need to go on the treadmill, like maybe it's snowy for a few days or something, I find that taking advantage of doing some like uphill training on the treadmill can kind of soften the mental blow a bit for me. You know, just even just like say I've set this for athletes recently, because I think you can get like so many like bonus benefits from it.

Coach Hayley [00:57:14]: And also there's really a lot lower impact. So it can, you've got that benefit of reducing the risk of impact injuries as well. You have to go on a treadmill cause it's like a snow day or something. Just doing something like three by ten minutes or like 5% or something as like a tempo workout, but on a hill at a slower pace, I just find that so much mentally easier, than doing the similar thing on the flat. And in fact, if I have to run on a treadmill for an easy day, I'll just kind of set it to like somewhere between I'll vary the incline throughout, but just keep not caring about pace, just use heart rate. And I just find that so much more, so it's easier to do mentally. Just putting that incline in there. And I think that does kind of help with those possible of yeast injuries.

Coach Hayley [00:58:02]: It might come a bit more of you on the treadmill just because you're using more of a similar motion and it does make it more fun, I think. And then the other thing is it stops you thinking so much about pace, which I think is one of the things that makes the treadmill terrible for me is that the same paces just feel so much harder on my treadmill and every treadmill is different. And I think they often not calibrated quite right. So I think just forgetting about pace on the trip and then using maybe your heart rate or how you feel maybe varying the incline. So you don't think about the pace just, yeah, that really helps me with treadmill running. And then just finding some good entertainment, I think like something to watch or something to listen to. Plus I find it helpful to like cover up the time. Otherwise the time seems to go so slowly, just like put something over it.

Coach Hayley [00:58:46]: I think. So you're not constantly staring at it, but then, you know, you've got the downside or you take the towel off to check and you're like, woah, that's only been five minutes that felt like an hour. So it does. It's not like, it's not like a super effective method, but I think the just the incline thing just helps me with treadmill running.

Cory Nagler [00:59:07]: Yeah. The treadmill sucks. I have nothing to add to that other than run to the top, a great way to pass the tab on the treadmill. Let's plug and put this right here.

Coach Hayley [00:59:14]: Find a good podcast. Yeah.

Cory Nagler [00:59:17]: Okay. I wanna see if I'm unique in the in this next one because I I think we kind of agreed on this idea of you're constantly going through new gear as a runner, and it it's tied to the price thing. But one thing I find is I get really, really excited about new shoes, but I kind of dread anything else. Like I get attached to my shorts or my favorite pair of socks. Are you the same way?

Coach Hayley [00:59:42]: Yeah, definitely. All of my running it is like so old Cause I just have favorites and, I can't find the same thing again. So I just wear it over and over and over. Like my running kit is just ancient. Like I, yeah, I've had to, you know, there's like sports wash, like special cleaning stuff had to like buy that just to make sure it stays clean because it's just so old. And the sweat's probably like a bit ingrained that I'm like, yeah, we need some, some heavy duty kind of wash on this, but yeah, I guess so attached to stuff and like, yeah, it's the costing as well. Right. I'm like, I don't want to pay for these new stuff.

Coach Hayley [01:00:18]: There isn't even as good as the stuff I have. So I just reuse reuse and then like I even sew stuff up, like if you get holes in so I can just keep reusing it. Yeah. But shoes shoes are very exciting. I get very excited about new shoes and occasionally new socks as well. But not not this time new gear.

Cory Nagler [01:00:37]: I'm I'm not so resourceful to tie or sew things up. The one thing I will say is definitely check with the brands on some of their policies. I had one pair of, Saucony shorts for instance, that after not so much time I had some issues with. And when I wrote to their support people, they immediately said, hey. You're eligible for a replacement. Do you want a new one? So, you know, a lot a lot of the brands are actually pretty good if, if the gear doesn't last, as long as you might expect them to.

Coach Hayley [01:01:05]: Yeah. That's a great tip. Like, it kinda works for a lot of stuff. I think if something doesn't last as long as you expect it to, don't just, like, accept it. Or if something isn't the quality you expect, like I've, I've even had gels before that had come and they've had like a little hole in and I'm like, this just isn't on, but like, you know, you could just throw those ones away and keep growing. But like I emailed the brand and they sent me like a whole new box. I think manufacturers are generally really, really kind about that kind of stuff and they'll, they will replace. And, and actually some sock brands have a policy down there where if you get like a hole in a certain amount of time, they'll replace the sock for you.

Coach Hayley [01:01:44]: I think that can be useful because my socks often get holes in them.

Cory Nagler [01:01:49]: Yeah. Yeah. I know. I hate it when my favorite pair of socks get holes in them because I always have, like, this is my favorite sock for warm weather and my favorite sock for race day, and it sucks when you have to go find a new one.

Coach Hayley [01:01:59]: Yeah. Definitely.

Cory Nagler [01:02:02]: Okay. Alright. I'm gonna let you, read out the next one.

Coach Hayley [01:02:07]: Yeah. So I think our next one was was about, like, strangers on the run, and, like, seeing someone on the trail that makes you feel a bit, a bit wary, and being worried about that kind of being alone and and meeting someone who maybe doesn't, you know most people you meet are really friendly, but then you worry when you see perhaps, like, a lone person that you didn't expect to be there and you're a bit worried about what they're up to. Like, yeah, like stranger danger, basically. I think this is I mean, this is very kind of prevalent in women, I think. It's just the fact that we do feel a bit more vulnerable when we're out running. I mean, I I'm sure there's some guys out there that get it as well, but definitely I know from speaking to people that it's something women do tend to think of a lot more. And often a lot of, like, incidents of people being harassed or having things happen to them, like, in the press, it is mostly women. So I think it is it is sensible to take, like, reasonable precautions.

Coach Hayley [01:03:13]: I know I definitely if I'm running on my own, so I kinda isolated and I see, like, a lone person just kind of hovering on the trail, I definitely have that thought, like, oh, should I turn around? Like, I feel like it's sad that I have to think that, but I definitely have turned around before because I see someone or maybe I like, I always have my phone, which is a great tip. I think always bring your phone. Like I see some kind of like, people on like social media and say, oh, go out for a run without your phone. Cause it's good for your minds and not have your phone. I'm like, don't do that. Always, you know, always bring your phone if you can, like, for safety. Like, you don't have to look at it. Like, don't go running without your phone.

Coach Hayley [01:03:52]: But I've had instances where I'll, like, I've rung at my husband before as I'm running past someone I'm a bit worried about just so I feel a bit like someone knows where I am and like, maybe they're less likely to kind of do anything, which they probably wouldn't. But I do feel that you get a bit of a feeling about some people who just seem to be like hovering on the trial with like no dog or, they, some people just look a bit suspicious. And I think it's definitely sensible to take precautions. Like tell someone where you're going for a run, like just like text someone, you know, I'm going out this time, I'll be, I'll text you in a back or something like, especially if it's night time, because I don't think it's reasonable for me to say like, oh, don't run-in the dark or don't run-in places that aren't feeling safe because I think, you know, we have to do what we have to do is some people only run at dark. Some people only have options for running that, that aren't the most well lit or whatever. So I think it's, you know, it's about taking precautions, like tell someone where you're going, tell some someone how long you're going to be and say, you'll text them when you get back. You know, things like wraith alarms as well. Like, if it if it makes you feel safer, like, you could carry something like that.

Coach Hayley [01:05:01]: And if you do have the option to run with someone, then, you know, do so, if that's your thing. I mean, some people just really like running alone, and that's okay to you. Just take some of the other precautions. Yeah. Anything to add, Corey?

Cory Nagler [01:05:17]: Yeah. I don't think I have that much more to add. And, honestly, some of what you said makes me reflect on just how privileged I am because I often do head out for my runs without a phone, oftentimes in the dark. I'm lucky enough that I feel safe enough to do that even if I did maybe have one encounter where, you know, some guy who was clearly not mentally well did assault me when I was out on a run. But, I I think that was a real one off instance. And I I think a lot of what you say is, really good due diligence to stay safe. It's like let let people know where you are has, you you know, have something on you. And, it you know, it's unfortunate that these are things that you have to worry about as a runners, but it it's kind of the reality, especially when a a a lot of us are getting in runs early morning or late evening when the sun is not up.

Coach Hayley [01:06:08]: Yeah. I mean, I know having talked to my husband, he doesn't think about it either. He'd definitely go running without a phone. Like, I think it's just one of those things that just is a lot more on your mind if you're female and it is one of the things that if you said this kind of thing to a male runner, maybe they haven't thought about it so much unless they've had instance in the past, that made them think about it more. But I know I've talked to a lot of female runners who feel similarly like, you do get that kind of little rush of of fear when you run past someone who looks a bit suspicious or, you know, I've had the instance where I'm like, is that car following me? Like, are they following me? Like, and you're just not sure. And, yeah, I think that's where having a phone or just yeah. Carrying a phone, you can be really helpful. And I I never really run without my phone, like, unless I'm running with someone else.

Cory Nagler [01:06:54]: Yeah. Yeah. Definitely. If you do have any resources to add on that piece as well, we can definitely add them in the show notes. Cool. Alright. Moving on to one which is a little bit more lighthearted, but definitely still a struggle for runners is just trying to carry everything. And maybe this relates to on the piece of, like, trying to bring your phone because that's probably one of the reasons I don't bring it is it's just once you have your gels and your keys and other things, it's a lot to bring with you.

Coach Hayley [01:07:22]: Yeah. Yeah. I had this problem for many years, but I feel like my problem is kind of solved because I found this perfect belt that like carries everything so well. But even then, you know, it's not, it's not perfect. There's still like some days I'm like, ah, you know, I don't want to wear my belt, but I basically do every run with this one, one particular belt that I found out. I recommend it to all my athletes and it's just like saved me in terms of carrying stuff. Cause it stays up well. I've never found a belt that stays in well apart from this one.

Coach Hayley [01:07:50]: I think especially again, like being female, we tend to find the belts don't sit so well and they can move about. I know from speaking to other female athletes that they have had problems with this, but this belt just seems to sit well and you can and I I wore it for my little test run this morning that I tested out my little injury with. And I had my phone, my keys, and a gel all in there perfectly. And yeah, I find it take it on every run, so that has massively helped. So find a a belt that sits well for you. The brand I really like is a Naked Belt, it's called. But they're a little higher price point, but I think if you, if you can, they are worth it because they last a really long time and you can fit everything in. Cause I just find that a lot of running it does not have adequate pockets.

Coach Hayley [01:08:39]: But the spouse has really helped with that. Otherwise, I used to be the same. Like, where do I put this? Where do I put this? I tried I tried other carrying options, you know, like a foam band or or something, but nothing has ever really worked for me like this belt.

Cory Nagler [01:08:56]: Yeah. No. That that's a really good tip. I think, my favorite is actually called the spy belt. And I think they are produced in The US, I I believe in Texas. The only thing is they're great for gels and stuff, but they're not quite wide enough for my phone, I find. Wow. But but otherwise, definitely highly recommend, for anyone who wants a a kinda smaller, lighter belt, especially that that's my go to usually in races for carrying gels.

Coach Hayley [01:09:20]: Mhmm. Cool. I've not heard of that one. I don't know if they did here, but it sounds good.

Cory Nagler [01:09:26]: Nah. Maybe not. Okay. I think, this this one is a great one to wrap up on because I do know we're coming up on time, and you're gonna have your movers coming over soon. But the fact that when you describe your running to family members and friends, they oftentimes think you are completely insane and question your life choices. And no matter how much I think I'm doing a very good job at explaining why I run, I feel like it is completely nonsensical to anyone who's not in the sport.

Coach Hayley [01:09:58]: Yeah. Oh, that's so true. I mean, I am I'm lucky that my kind of immediate family run as well, so they get me. But, like, I, yeah, my husband's family, my, my parents in law and my, my siblings in law or whatever. They, they think I'm, I'm so crazy. When I go to stay there and they're like, oh, she's she's going I know they're thinking, oh, she's going out for a run. We they're nice about it, but I think they don't really get it. They don't get why I'd rather go out for a run than kinda stay stay and relax for a bit.

Coach Hayley [01:10:30]: But, yeah, I guess we all do things that other people don't really get why we find them fun. So I I think it used to bother me more, but now I'm just like, it's my choices. You know, I'm happy with my choices. This is what I like to do. If other people like, as long as I'm not, you know, like, causing any problems for anyone, it shouldn't really be a thing. But

Cory Nagler [01:10:51]: I think that's part of why an episode like this is so cathartic because it's it's great to know that there is this community of runners who completely relate to all of this little stuff that, again, it it makes no sense to somebody who's not involved in the sport.

Coach Hayley [01:11:05]: Yeah. That's so true. Like, it's it's so great to to moan about, like, run a specific things with other runners. I'm I'm kinda lucky that I can do that with, like, my mom, my sister. But, yeah. Like, some friends, you know, they just would not understand why why I'm like, oh, you know, I've got these these running shoes or whatever or, why I'm so excited about them. And what's a super shoes is a common thing that I have discussions with, with people about them. They, they just, they don't really understand super shoes for some reason.

Coach Hayley [01:11:38]: But, it's just so great when you meet another runner and you're like, like you find out, you know, you get a job and you realize like your boss is a runner or you realize your neighbor is a runner. Like it's so awesome. You're like, oh, another one, someone I can talk to you. Where I'm moving to my new house, I realized one of our neighbors is a runner and I'm like, yes, he'll understand And when I'm like doing strides up and down outside the house, because my neighbors around here must think I'm totally crazy. I think neighbors like it's good to have run a neighbors because I'm sure my neighbors just think there is something wrong with me when they see me because I felt like a hair loss, like, the house. Sometimes I've finished my round. I'm doing some strides up and down the hill, and I'm sure they're looking out their windows. Like, what is she doing out there?

Cory Nagler [01:12:21]: Yeah. I I think the super shoe thing could be its own episode too. Because it used to be if it had a carbon plate, it was a super shoe. And now those have kind of found their way into all sorts of shoes, and I don't know if that's the case. But, in in any case, I think what you're saying is is totally true that it's awesome when you have those people where it's like, you get it. You get why I love these, you know, cushy extra soft shoes and and why I need to spend all this extra time getting sleep to run early morning the next day. It's it's it's a lot of fun.

Coach Hayley [01:12:48]: Yeah. Going out with runner friends is a lot of fun because you're like, can we just, like, go for coffee rather than go out drinking or can we just go home at a reasonable time? Like maybe let's go for dinner at like six and then just, you know, not go out afterwards or something. So, yeah, like runner friends are good ones to have.

Cory Nagler [01:13:07]: Hundred percent. Haley, before we wrap up, any final shout outs, grievances for the running world that you wanna shout out?

Coach Hayley [01:13:15]: I think we have covered them all. I don't think I could think of anything. Yeah, I guess just like being the only thing that's come up recently is just being afraid of injuring yourself, doing non running things because it has happened. But now like, because it's happened a few times, you know, if I lift a box or something, I'm like, oh my God, like, what if I, you know, put something out or do something and then I can't run, you know, like I've injured myself, not running more times that have injured myself running now. I'm sure. And it just makes me so cautious. I'm like, I don't wanna lift this heavy thing or, you know, I don't wanna play around with my niece and nephew or something because I'm sure I'll, like, I'll help myself. So, yeah, I think that's the only thing that comes to mind.

Coach Hayley [01:14:00]: How about you?

Cory Nagler [01:14:02]: I'm trying to wrap my brain if there's anything that we didn't touch on today because I do think it was Oh, okay. Pretty comprehensive. I think I'm trying to think, is there anything that we didn't get to? I I think it's probably the early wake ups. And and I know there's other times to run, but I find for me, it just doesn't work. That's the one time it does work. So I I do consider myself a morning person, but it's kinda just de facto because that's the only time that works. So it's it's the getting up and in total pitch blackness.

Coach Hayley [01:14:36]: Yeah. Yeah. That's true. I I mean, I don't do that so much anymore, but, like, I definitely remember those times.

Cory Nagler [01:14:44]: Yeah. Definitely. Alright. If anyone listening has other grievances we didn't bring up, definitely feel free to put them in the comments. If you're listening on Spotify, Apple Podcast, or, another platform, we'd love to hear it and maybe even do a podcast about it. But, Haley, this was awesome. I had so much fun today. Thank you for joining me.

Coach Hayley [01:15:02]: Yeah. This is fun.

Cory Nagler [01:15:18]: 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 underscore Nagler or through Strava 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, then consider subscribing to our newsletter by going to runnersconnect.net/podcast. I'll see you on the next show, but until then, happy running, everyone.