Ask Zab: What stuff should I buy?
Shoes! Pack! Nutrition! What should I buy??
OK team: there’s no best pack. No best shoes. No best gel. You gotta ask the right questions: what’s the right one for your body, and the adventure you’re undertaking, with your budget? Now we’re talking. It doesn’t matter what your favorite pro or influencer is using unless you’re exactly like them. And if you are. . . what are you doing here??
If you need individual help, get it. But start with understanding your needs, not crowdsourcing.
Want more help?? Check out our coaching services!
Have a question for Zab? Submit it here!
Ask Zab: When is a niggle an injury? And do I have to stop running?
Everybody hurts. . . sometimes.
But not every little niggle or ache is an injury. How do you know what’s “ok pain” and what’s not?
NO one (not me, not a PT on tiktok) can tell you whether you’re injured without assessing your specific situation, so don’t take this as medical advice and don’t do anything stupid. That said, there are some general guidelines that you might find helpful:
Does it alter your gait?
Does it get worse as your run goes on?
Do you have point tenderness or bruising?
Then stop! Take three days off. Do not pass go!
Does it get better as you warm up?
Does it come and go without a reliable trigger/pattern?
Is the pain mild enough that you don’t change your mechanics?
Then proceed with caution. . . and take a look at your mechanics, strength, warmup/cooldown routine, and tissue care practices. This is a wakeup call!
Want more help?? Check out our coaching services!
Have a question for Zab? Submit it here!
Ask Zab: I want to try trail running but I’m scared I’ll fall. What’s the secret?
Those trail runners sure seem to be having fun out there. . . but how do you keep from face-planting, twisting an ankle, or otherwise messing yourself up?
I hate to break it to you— you WILL fall. But it doesn’t have to be a big deal! Here are some tips:
1. Learn how to fall
Roll, don’t fight it, and stick to less exposed trails until you’re more skilled and confident (like, you don’t have to run on a cliff).
2. Don’t run with distractions
Mindful running FTW, but if you’re listening to something, make it something that doesn’t totally take all your focus, and make sure you have the volume low and one ear open
3. Take smaller steps
Especially downhill, think quick steps. Try to double your rhythm.
4. Do some stability exercises
Single-leg strength work, or even just balancing on one foot , helps. If you don’t strength train, or typically do exercise like squats and deadlifts with your weight distributed evenly, this will be humbling.
5. Don’t try to match your road pace.
In fact don’t even look at your pace. Go by time, not distance, if you’re training, since you the terrain will dictate your pace and the stress on your body
6. Get cool shoes
Use footwear with appropriate traction– for some trails road shoes are fine, but if it’s rocky, wet, muddy, or slippery, trail shoes with bigger lugs and sticky bottoms will help.
Ask Zab: I’m new to running— what should I focus on first?
Pace? Distance? Time? Calories? Something else? What’s the best thing to focus on when you’re just starting out as a runner and you want to improve? Maybe you’re in it to gain some fitness. Maybe you want to finish a race. Maybe it’s something else. . . but in most cases, my ansewr is the same.
Start with fun! If you hate it, you’ll quit— and none of the rest matters.
Find the thing that gets you excited. Playlist? Podcast? Outfit? Trail? Post-run coffee? Whatever it is, own it.
Is it better to focus on time or distance? Your body speaks time spent at a given effort, not miles covered under your feet. So focus on the time you’re working for. You can go as slow as you need to— yes, you can walk— as you build up your fitness. Eventually you’ll be able to cover more distance in a given time, and then you’ll be able to add time.
What pace should I run at? Are you trying to win a professional track race, or set a world record? No? Then there’s no special pace you need to hit. Focusing on pace can give us arbitrary targets that don’t have anything to do with our physiology.
How many calories do I burn running? Your watch or your treadmill aren’t accurately measuring your calorie burn. And thinking about running as a way to “work off” or “earn” food is. . . maybe not the healthiest overall place to be. Fueling and weight loss are complex topics. . . and they don’t lend themselves to a simple number you can target. Yes, you’ll burn calories. Yes, you’ll increase fitness and health. Try to let those things be what they are!
Ask Zab: help! I signed up for a race and have no idea what to do next!
Ever sign up for something that sounded really fun. . . then wake up the next morning thinking “what on earth have i done?” Hey, happens to the best of us. Some the the best adventures happen this way! Here are some steps to take to go from “oh sh*t” to “let’s do this”.
Recapture the excitement. What grabbed your attention? Adventure? Being with friends? A cause you care about? Center that reason, stoke that fire, and use it.
Ask yourself "where am I today?". Approach yourself with kindness and curiosity. Successful preparation requires accurately identifying, and honoring, your starting point.
Get out your calendar. Don't let it sneak up on you. Count backwards from the event and see how long you really have to prepare. Sketch out a plan to make use of that time.
Recruit some helpers. Let your family and friends know what you're up to. Let them support you and cheer you on. Let them share their expertise. And if you need help, hire some. Need coaching? Physical therapy? Nutrition support? Don't wait until you're in the hole to built a support system.
Nail the basics. Taking care of your body and mind in basic but powerful ways will set you up to succeed at whatever big goal you're chasing. Prioritize sleep, nutrition, and stress management. You'll feel better and bounce back from setbacks easier.
Ask Zab: do vegans need to eat pond scum to get enough omegas?
Omega-3s are needed for lots of things– they're anti-inflammatory, help modulate blood clotting, and seem to help regulate blood pressure and cholesterol. They’re also good for brain function and mood.
Yes, you can get the important ones from fish and fish oil— but that’s not the whole story.
Everyone, vegan or not, could stand to eat more omega-3 fatty acids and fewer omega-6 fatty acids. How to do this? Eat less processed foods, and choose your cooking oils wisely! Expeller-pressed canola and olive are better choices than vegetable oil, corn oil, or safflower oil.
Plant-based sources of omega-3s for vegans (and everyone)
flax seeds (grind ‘em up or they pass right through)
chia seeds
walnuts
tofu
fortified foods
Should vegans supplement with omega-3s?
It can be hard to get enough of the plant form for people who may have a higher-than-average need (think cardiovascular risk or mood disorders). It takes paying attention— and a too-low intake can catch up with you over the years. So a supplement of DHA/EPA (specific omega 3s) from algae oil can be a good “insurance policy”.
In fact, the algae-based supplements are less likely to contain contaminants than fish versions, and are also in an optimally absorbable form. Always look for a 3rd party verification label on any supplement— like NSF or USP.
Ask Zab: how can I train for a race when I’m working 12 hour shifts?
Where my nurses at? If you work long shifts on your feet, it can feel like a momentous effort just to get enough energy to last the whole 12 hours. It can start to feel like the job is taking over your life, crowding out other things you might want to do– like, say, training for a race.
The good news is, yes, you can do it. And if you do it wisely, you’ll feel better at work, too.
It’s not just nurses— anyone working an active job with long shifts can benefit from these strategies. So yes, CNAs, physicians, surgeons, RTs, warehouse workers. . . I see you.
How to stay energized working 12 hour shifts AND training
Pick a goal and a plan that you can actually execute
Use a flexible training schedule
Credit time on feet
Go before work, not after
How to stay healthy working 12 hour shifts AND training
Wear compression socks
Fuel and hydrate smartly for work and training
Approach your relationship with caffeine intentionally