Running Away from Adulting

Hey guys! During this period of time where I'm not running as much and have been focusing more on strength, I decided to give a local hot yoga studio a try for 30 days. I have done hot yoga before as well as Yoga with Adriene at home sometimes - I'm just not consistent when I don't have a studio to go to. As I've learned in nursing school, repetitive movement (i.e., running) can be really hard on the body. By being proactive in taking care of ourselves, we can reduce and postpone the likelihood of injury and 'feeling old' when we stretch our muscles. I feel a notable difference in my body when I practice yoga more regularly, and so I'd like to take the time to highlight some of the benefits yoga can do for runners, and really for everyone. Stress Reduction I think the yogic practice and stress reduction is pretty common knowledge. I feel soooooo much more grounded when I walk out of the studio. That 60-75 minutes in a 100 degree room r

Wearing a single sweat-wicking/fleece Nike layer, running tights, and headband for warmth. So Pittsburgh's weather is weird. In the beginning of November and I was still in a tank top and shorts. Not even a week later, and I'm scurrying around looking for gloves and scarves. With the cold coming in, I've decided to put out some tips that I use to stay warm while also continuing to run outdoors. Dress Less Many websites like this one, suggest dressing for 15-20 degrees warmer. I love being comfortable, but it's so easy to overdress while running in the cold. With the added layers though, we are blocking the excessive heat and sweat from leaving our bodies - and overheating is not good! Yes, you'll be a little cold initially, but you'll thank yourself when you're not wrapping your coat and other 4 layers around your waist with 10 more miles to go. But Not Too Less! Anyone else part of the Cold Hands and Feet Club?! Even if you're not, your

Oh Pittsburgh Marathon, please come back soon! Happy Monday! So as some of y'all read on my recap from the EQT 10 Miler , I had a ton of knee pain following the race, and having a lot of difficulty with walking up and down stairs. I've taken this past week to work on strengthening, RICE (rest, ice, compression, elevation), and preparing myself mentally for the remaining days of 2017.  And what do these coming days entail? Setting up for Spring training! I've decided to utilize Matt Fitzgerald's Racing Weight Quick Start Guide .  The book is super user-friendly and allows me to keep running, add strengthening exercises, and eat a more wholesome diet geared for strengthening while also losing some excess fat stores that have scientific evidence for slowing runners down.  --- But Crystal, you aren't fat. You're at a healthy weight now. You don't need to lose weight. (insert whatever comment you will) I am doin

GUYS! If you're in the Pittsburgh area (and run), you have GOT to run this race! It's like the Pittsburgh Marathon of the Fall. There is so much energy and excitement before and during this race; it's electric! Okay, I'll try to contain myself as I write this. But really, can you blame me? Just ruining the ending for ya, but... THIS GIRL GOT A PR! And the reason I'm extra excited about this? Because I literally just got back into running mid-September. I will make a separate blog post about this transition, but for now, lets talk about the race! Expo: The expo was quite small, tucked inside the shops at Station Square. But I did get to finally meet up with my girl Jen and her NEW husband after not seeing her since the Pittsburgh Marathon 5K! I'm so inspired by her and was so excited to finally meet up with her and run. Jen and I first meeting at the Pittsburgh Marathon 5K Race Morning: So my boss texted m