Strava Addicts

I’ll be the first to admit, I am a Strava nerd.  I love the App.  It combines some of my favorite things; running, nerdy data, social media and competitions.  Are you a Strava nerd too? 

If you do any of the following, you might be a Strava nerd too.

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Runner Problems-When Nature Calls

Let’s be honest, we have all been there. Probably multiple times.  You are on a run, and nature is calling.  Panic begins to settle in because you are miles away from the restroom.  This is a potty emergency!

It’s almost a rite of passage.  Your not a real runner until you have experienced a bathroom crisis while on a run.  Although embarrassing, you are not alone. So check out some of these Runner problems-When nature calls.

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Beer Mile and Beyond!

I am sure most runners have heard of the beer mile, right?! It takes two of our favorite things and mushes them together, drinking beer and running.  There are some variations, but the most commonly accepted version includes a single runner consuming a beer, then completing a quarter mile lap.  The runner continues this for each quarter mile until the race is finished.

*Here are the official beer mile rules 

Running isn’t challenging enough! (sarcasm) Adding in other challenging elements and blending our favorite things always makes things more fun, and competitive. (plus vomit!) So I thought, lets create some other variations of the beer mile. (aka digestive athletics).


Not everyone likes beer, and its fun to mix things up.  Sometimes its fun to add a variation with a theme.  Check out some of my ideas below.

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Runners for Dummies Chapter 5- Taking care of your sick or injured runner

Here’s the best-selling guide to taking care of your runner.

Do you have a runner in your life? This fun, friendly guide to runners prepares you for this tough but terrific time. From the basics – housebreaking, feeding, training – to the latest on runner care, supporting your runner, and the new designer breeds of runners. You get everything you need to understanding their odd behaviors.

This is the final chapter of a series, be sure to check out Chapter 1 , Chapter 2 , Chapter 3 and Chapter 4.

Chapter 5- Taking care of your sick or injured runner



Runner loves to run, and when they can’t run, the struggle with more than just physical symptoms.  In this chapter we are going to look at runners habits, what NOT to say and things you can do when you runner is injured or ill.



Runners lack a reasonable amount of subjectivity about their injury or illness. Runners DO NOT want to admit they have an injury and will refuse to acknowledge the severity of the pain.  Many runners will avoid seeking medical advice in fear that they will be told not to run. Once the finally given and recognize that they do have an injury that requires some time off, even one day off, can begin to fill your runner with anxieties about missing runs and loosing fitness.

Here is a quick infograph on determining whether the pain your runner is experiencing is regular muscle soreness or an injury.

So, now you have determined that you runner is injured and will need some time away from running to heal.  Here is a list of things NOT to say to your runner, while they are sidelined.

  • You should (bike, elliptical, cross fit or other activity that is not running.) We know these activities are an option, and sure many runners will do them to maintain their fitness.  Runners like to run and these other activities are not running.
  • Have your tried (rest, ice, compression, tape, foam rolling, cupping, magic unicorn farts…). Unless you are a medical professional, than most of this advice is redundant and annoying. You mean well, but of course your runner has heard of ice and stretching.
  • That happened to (other person) and they had to (insert large amount of time or scary medical intervention). This is just mean, your runner is stressed and probably already coming up with worse case scenarios in his/her head. Adding anecdotal stories only increases your runners anxieties and gives no real help.
  • You run too much anyways. Don’t say this! Who gets to decide how much is too much. Sure, it may be an injury from over training, but that just means your runner progressed slightly faster than his/her body could adapt.injured-meme
  • It’s only running. Your runner is aware of bigger world problems, but running is still important. Running offers a lot of benefits physical and emotionally to runners and not being able to run is hard. Please don’t belittle your runner this way.
  • I googled your symptoms and I think (insert non-medical advice you found on Google MD) Again, your runner should only be getting medical advice from a liscensed medical professional. So many things can be symptoms or signs of multiple problems.  Misdiagnosis can further injure your runner.
  • I told you running is bad for your/See this is why I don’t run. Running is not bad for you, or our knees. There are far worse things than running.
  • Now you’ll have time for other hobbies. Your right, I could become a serial killer! Just kidding, but really, I don’t have other hobbies. My hobbies include running, sleeping and eating. When I can run, the other two just make me a bum.

Your injured runner needs support.  Try to be available to your runner without pushing the subject.  Maybe think of activities that you and your runner can enjoy together and invite them along.  If you notice your runner isn’t better after a week of rest, I strongly encourage you take them to see a medical professional.  Once your runner is beginning to feel stronger, it is important to discuss preventative measures so that you runner can safely return to running. Encourage your runner to return to running slowly, train on a variety of surfaces and complete some basic strength training exercise to increases muscle imbalances.

imjured-runner-meme-2  injured-runner-meme-3

Tips for taking care of your sick runner

Just like injuries, your runner will not want to admit they are sick.  They don’t like missing runs.  There are some minor illnesses that your runner can continue to run through, backing off intensity or mileage may still be a good idea though.  The general rule is symptoms above the neck are safe to run through.  Things like stuffy nose and sneezing are not put your runner at risk.

When you runner is sick, the immune system must work hard to fight off possible infections.  The body will wear down easier and energy levels may decrease.  If symptoms persist or get worse a couple of days, taking a break is probably best.

Please be careful with anti-inflammatory drugs and your runner.  They many not be as helpful as you think.  Check it out here, for more information.

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Runners for Dummies-Chapter 2 Don’t honk at the runners! Plus, other tips to keeping your runner happy

Here’s the best-selling guide to taking care of your runner.

Do you have a runner in your life? This fun, friendly guide to runners prepares you for this tough but terrific time. From the basics – housebreaking, feeding, training – to the latest on runner care, supporting your runner, and the new designer breeds of runners. You get everything you need to understanding their odd behaviors.

This is the second chapter of the best selling book. If you missed it, check out Chapter 1, Types of Runners

*Please note, these articles are meant to find humor in the silly behaviors of runners.  

Chapter 2-Don’t honk at the runners! Plus, other tips to keeping your runner happy

Runners are a strange breed of human.  You can find them in packs or solo participating in some odd behaviors, which you don’t understand.   Do you have a runner in your life?  Here are some Do’s and Don’ts for runners.


  • Don’t honk at the runners. I think most people honk to be nice, or encouraging.  Unfortunately, it’s usually startling to a runner.  The runner doesn’t know its coming and they aren’t sure if they are in dangers way. So please, don’t honk at the runners.
  • Don’t call a 5k a marathon. This is not a put down on 5ks, at all.  Racing a 5k is miserable, the entire way.  I am not down playing 5ks.  I get asked about all of my marathons, a lot.  “Did you run another marathon this weekend?” No, I raced a super difficult 5k, but I did not run a marathon.  They are different races. So if you aren’t sure about the distances, just ask about the race.
  • Don’t tell them running is bad for their knees. Seriously, have you studied up on this? Probably not.  Some studies have shown that running will actually decrease our risk for arthritis and other knee problems.
  • Don’t Cat-call Cat-Calling is no okay, period! Cat-calling at a woman who is running by herself can quickly turn an enjoyable run, into a fear for her own safety.  At the very least, it makes women uncomfortable.
  • Don’t shout, “You’re almost done!” This is another well-meaning thing that our nonrunner friends and family do. Sure, mathematically 1 mile out of 26.2 doesn’t seem so bad.  To a tired, fatigued runner, it can sound like another marathon.  Instead, tell them how strong they look, or how proud of them you are.
  • Don’t tell them they run too much. Really, who are you to decide?  If they aren’t making you join them for all of the miles, then you don’t get an opinion on how much, is too much.
  • Don’t discuss weight. I don’t know why, but people seem to think talking about running is an open door to talking about weight. In my case, I get told how I don’t weigh enough.  Constantly, told running makes me look unhealthy.  On the flip side, I have heard people make comments to runners who carry more weight, too.  They will say unthinkable things such as, “You don’t look like a runner,” or “all that running you’d think you’d be skinny.”  That is not okay!
  • Don’t say, “I only run when someone is chasing me.” Or any other not-that-catchy over used answer. Most of the time, this response isn’t even following an invitation to run.  People find out you’re are a runner and want to tell you about the invention of cars or other lame reasons they don’t run.
  • Don’t refer to runners as “real runners”- Before I completed my first marathon, people would tell me about their “real” runner friends. It doesn’t matter how fast or far someone is going. If they get out the door and run, they can call themselves a runner.  Don’t put down or belittle their efforts. “Real runners” don’t do this to each other, it’s usually nonrunners.
  • Don’t ask if they are fast-This is just really awkward question to try an answer. “Fast” is a very subjective term.  If the runner is fast, they either have to down play their speed and act all modest or sounds like an arrogant snob if they say yes.  If they aren’t all that fast, and they say “no.”  They still run!  They still have goals that are important to them.  You can ask about their times, and ask about upcoming goals and races but avoids the arbitrary “are you fast.”
  • Don’t ask them to skip a run-Runners who are in training have to make sacrifices and some days it’s down-right tough to get motivated. Try not to be the negative influence that deters someone from reaching their goals. Its worse when it’s a close friend or family member nagging you’re about skipping a run.
  • Don’t give excuses, about why you can’t run. This is usually a response, again, that wasn’t follow an invitation to run.  “I would love to run, but I don’t have enough time.”  Sure you do, you just don’t make it a priority. Looking at my running crew, I am surrounded by doctors, teachers, nurses, engineers and other busy jobs. Most of them have kids and other things going on in their life. It’s a balance and they make running a priority because they enjoy it.  You have time, you choose not to prioritize it.  That’s okay, but don’t make excuses.  People also love to give a medical report to runners as an excuse.   Most of the time, running would help the person, or at least another type of physical activity to promote a healthier lifestyle.  If you don’t want to run or like to run, fine.  Stop with the excuses though, especially when you weren’t asked.


  • Do make signs/Cheer them on at races-Racing is tough, you are putting a lot of strain on your body. A cheer station or sign can have an amazing uplifting impact on a runner.  It means more than you know.  Even knowing I have a friend or family up ahead, on the course, can lift my spirits as I get closer.  For the minute or so I have them in sight, it distracts me from the pain I am pushing through.
  • Do feed them, and often. Running burns a lot of calories, so if you have runner friends. Join them for food, and coffee.  Snacks will always earn you brownie points.  When a runner hasn’t fed in a while, they begin to enter a strange state known as “hangry.”  This is an uncontrollable angry state that the runner enters and the only cure is food.
  • Do ask them about their running (if you genuinely are interested.) Runners work hard, and they love to talk about their running journeys. So if you are interested, ask.  But beware, this can become quite a lengthy conversation.  Ha ha
  • Do acknowledge their dedication and be supportive of their sacrifices. Running takes time, dedication and sacrifices.  There will be good days and bad.  May runners go to bed early on Fridays so they can get up at zero-dark-thirty to get their long run in on Saturday. It’s physically demanding and mentally exhausting.  Keeping positive along the journey can mean so much to a runner.
  • Do offer them massages. Okay, okay we will leave this one for significant others, unless you want to purchase massages as gifts.  Running is hard and there are aches and pains.  A back, leg or foot rub is a wonderful way to show your running spouse you love them.

Be sure to subscribe, so you can continue to learn more about your runner.  Other  chapters include;

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Runners for dummies-Chapter 1, Types of runners

Here’s the best-selling guide to taking care of your runner.

Do you have a runner in your life? This fun, friendly guide to runners prepares you for this tough but terrific time. From the basics – housebreaking, feeding, training – to the latest on runner care, supporting your runner, and the new designer breeds of runners. You get everything you need to understanding their odd behaviors.

*Please note, these articles are meant to find humor in the silly behaviors of runners.  I fit in many of these categories myself.  

Chapter 1- Different types of runners.

There are many different breeds of runners.  You won’t find many purebreds as most runners are mixed or hybrids.  Here is a list below of our different breeds and common behaviors.

  • Road Runners- Road runners are often found in snazzy matching outfits. Looking for speed and PR race courses.  Your road runners can be a bit obsessed with splits and elevation charts.  Looking for the flat and fast courses.


  • Trail runners- Typically a close nit, group. They run with the motto, “no man left behind.” They are usually in it for the journey not the clock. Adverse weather conditions and mud make them really excited. Be careful, many trail runners are not potty-trained and will drop trow in the middle of the woods when the mood strikes.


  • Mileage Junkie- Obsessed with running all the miles! To increase their weekly miles they are often running multiple times a day. Often times the runners will sacrifice quality for quantity. Running all of this mileage takes up a lot of time and creates a lot of laundry. Be prepared to for larger grocery bill with this breed.


  • Gold Digger-These runners appear fairly normal. However they are obsessed with BLING! They choose their races based on the medals and swag they receive at each race.  The bigger the better! Can we say “Flava-Flave.”



  • Speedsters- This breed of runner likes to run fast. Seriously, every single run is run way too fast.  They don’t understand the idea behind active recovery and the importance of training zones.  Unfortunately, this can put many of this breed on the fast track to injuries.  Be ready to nurse this breed back to health.  This breed can also be very stubborn.  Telling them to slow down, will not be enough.


  • Competitive Jerks- This group of runners does not back down. Everything can be a competition.  They will do ridiculous stuff, just for bragging rights.  Don’t be alarmed when they are wanting to compete in a beer mile or eggnog miles “for fun.” These runners can come off a tad arrogant but are always down for friendly competition and great time.


  • Hobby Joggers-This is probably the most enjoyable of runners. They are laid back and enjoy getting in shape. They are often found in packs at the coffee house after.  If you are considering getting a runner, this is runner is the least maintenance.


  • Gear Junkies-These runners complete ever single run holding or wearing every accessory or running tech they own. They can’t complete their run without the latest watches, heart rate monitors, wireless headphones and more. Having a gear junky can get quite expensive.


  • Purist- These runners are the opposite of gear junkies. You may find them with an old school Timex watch but that’s it.  You won’t catch them jamming out with headphones on a run.  They believe in running the old school natural way. Some of them will begin to run without shoes.  They are happiest getting lost in the woods for hours, disconnected from the tech world. They often have very clean and pure diets to match their running style.


Be sure to subscribe, so you can continue to learn more about your runner.  Follow up chapters include;


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