Run Girl Radio

Girl you know there will be days you’ll have to run in the rain and unfortunately can avoid it or skip out. Maybe its even on a race day & you REALLY cant avoid those! 

I live on Vancouver Island, by the mountains & coast here in Canada…basically rainforest region, and it rains 136 days a year. So basically 1/3 times I have a run planned it’ll be wet.

It’s so much harder to run in the rain if you’re always under prepared/unequipped. I want to debunk a myth and give you some good information to show you why you should do what I’ll explain and gift you some mega shortcuts to the solutions that help me on a run even in the chilliest & rainiest of seasons!

Old untrue myth: 

“40-45 percent of body heat is lost through the head and neck due to increased blood flow in comparison with the rest of the body. Combined with the wrists and ankles, this can approach 60 percent. These areas need to be covered!”

More accurate current truths (proper research) we do know:

“The face, head and upper chest are up to 5 x as sensitive to changes in temperature as other areas of the body.”

“Wet clothing results in 5Xs the heat loss vs dry clothing.”

Kevin Sirmons, 2016.

“Theres up to 42% reduction in total heat loss when we add a vaporizer barrier to wet clothing, and similar reduction when we increase insulation to the wet layer.”

Otto Henriksson, 2012.

In this episode we cover (literally) the areas that will make all the difference when running in the rain:

Mittens will keep fingers warmer than gloves - Ideally wool or a manmade fleece version will provide a warm and wicking layer, avoid cotton! Also choose mitten gloves, avoid separating your fingers apart!

Option 1: Lululemon run for it all gloves

Option 2: Thinsulate glove-mittens

Option 3: Wool glove-mittens

Baseball hat keeps the rain off your face

Option 1: This Lululemon hat allows you to have a high pony/bun & still wear the cap!

Option 2: This one off Amazon also has ear warming built in!

Keep the ears warm with a headband/ear muffs!

This one off Amazon is a great option

Neck gaiter or tube scarf/buffs are huge.

Endūr has some great gaiter options get 15% off when you USE CODE: HOLLYD15

Socks with wool to wick & keep warm:

Option 1: SmartWool socks for performance

Option 2: Amazon 3 pair value pack

Dry off wet running shoes ASAP with minimal damage, dripping & mess! Shoes won’t need washing necessarily especially if you sticked to pavement not trail. So just get shoe warmer - a tumble dryer will wreck your shoes and propping up by a baseboard heater is a major fire risk and can damage the wall/paint etc.

Option for these compact & portable electric shoe dryer inserts

Or vertical shoe stand more permanently in your mud room/entry way!

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You're going to want to listen in ladies. I’m going to share with you:

✨2 MUST DO's to altering your treadmill at home/at the gym to make sure your running is just as effective as you transition inside

In this episode you’ll learn the basics of neurotransmitters and how to tap into and release 4 of the feel good hormones so you can be feeling all the benefits from your actions big and small!

Endorphins

Oxytocin

Serotonin

Dopamine

Learn how to boost each of these and more specifically cater your running and training to do so!

Let me know how you’re going to implement these this week and beyond. DM me on instagram, I’d love to see the faces behind the listeners on this podcast!

https://www.instagram.com/accelstrengthconditioning/

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Meal replacements, counting macros, and thinking with the diet mindset is what we need to be moving away from especially as females who are active and influencing the next generation.

In this episode we will be reframing how we as women need to start thinking about food as fuel vs diet culture and what to give our bodies and how to listen to them to prevent knocking our physiology off kilter.

Let's dive in and learn about the Female Athlete Triad and what it means for us women at all ages. Can we shift a movement towards food as fuel to support our new exercise habits? Regardless of being either a high performance runner, or a beginner runner, putting in mileage and increasing your activity levels IT IS A MUST TO FUEL properly and for our physiology!

Message me your biggest "aha" moment from today's episode! https://www.instagram.com/accelstrengthconditioning/

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5 morning get up and go hacks you can implement today!

P.s. everything you need to know about July’s Learn My Stride Series on this link. $120 discount off for you ladies! Here's your quick access to being one of the 18 women running & learning in the sun with me! https://www.accelstrengthconditioning.com/Learn%20My%20Stride%20Series

In today’s episode I want to give you 5 implementable tips that will get you feeling good about getting up and transitioning smoothly into your morning run without battling decision fatigue first thing in the morning when…you’re half awake as it is! You’ll leave today's episode with literally 5 things you can do for the rest of this week and BEYOND to get you up and flowing right into that run routine seamlessly!!!

Heck yes I’m serious about messaging me to hold you to your morning run this week! If it's going to help you instigate that habit I’m game!!! Here's the link to my instagram, follow me first so these messages come right into my inbox and I don’t miss a single one! https://www.instagram.com/accelstrengthconditioning/ just hit “message” and let me know the magic of your running plans so I can cheer you on and check in

I’m here to show up for you guys because thank you, you’re here showing up for me

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Have you ever questioned if you “deserve” to call yourself a runner? ‍♀️

Oh my gosh, time to re-write and re-design our belief systems. Get out of “comparisonitis” and get confident in our position in our journey of running!

I have been there too and have to catch myself as I spiral with constant self sabotaging judgmental thought patterns! Would the way you talk to yourself internally be the way you talk to your best friend? Probably not! So let’s be kinder to ourselves and break the BS talk down together.

Follow along with this episode to identify where you’re tripping up, and start to run smoother in your mind, and in your runs!

Write your affirmation down or say this out loud:

“I am a runner right here where I am with how I am showing up. It is my decision to call myself a runner and nobody can take that from me or make me feel like I’m undeserving of this title I proudly choose to use!”

Leave me a voice note or DM me as to where you were self sabotaging and tell me confidently your reaffirmed though pattern as to WHY YOU ARE A RUNNER!

Follow us on Instagram https://www.accelstrengthconditioning.com/pl/2147493143

Or Facebook https://www.facebook.com/accelstrengthcondtioning

Leave me a voice memo! I want to feature you and answer your questions!

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I’ve been around the block when it comes to feet

I believe knowledge should be shared, and that is why I'm here on this platform providing these useful tangible tools and morsels of information I can to get you ladies shooting forwards & achieving your running goals!

Quick tips to inspire positive thoughts, draw up self affirmations, or a daily mantras to enable you to show up and be the best YOU every day, and unlock your potential to make good running decisions all week long!

I’m about to show you one of the coolest ways to remind yourself to smile & treat your soul with kindness and grace, so bust out those sticky notes or grab that dry erase marker and follow along to todays quick episode.

If thinking up and writing down your own is tricky I have the solution for you! 

A self-compassion card deck created to support self-care practices & routines. Each card is made with original art and writing by Delaney Rayne. Delaney is a local (to Victoria BC) female owned business and the artist behind this impactful deck of cards. Even the deck is professionally printed by a local printing company on Vancouver Island! Supporting small & local at times like these is incredibly positively impactful...speaking as a business owner myself!

It has made the perfect gift for women in my life during the holidays and for birthdays, one friend of mine in particular who's a massage therapist who could get her client to draw their own card at the beginning of each relaxing massage appointment to add to their experience!

p.s. I'm not affiliated in any way, I just genuinely love and support her incredible products. I use my cards every day and prop one up on my desk to keep me grounded and read anytime I stop for a pause. 

Take a sneak peak at the other creative pieces like cycle calendars & art prints by clicking here

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