Summer on the Run: Blog 17 -- First rule to fuel: Stay Hydrated

Summer on the Run: Blog 17 -- First rule to fuel: Stay hydrated.    Jan 21, 2013 | By Summer Sanders

Continuing the Summer on the Run 12-week blog and video series, blog 17. Use hashtag #GoRun on Twitter to follow Summer and be part of the ongoing conversation.

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Fueling during training is something we all overlook at some point. It hurts when we do! It's important to put thought into it now, not later, so you can get it right on race day.

And one of the biggest parts of the fueling equation is hydrating properly. What you drink is one of the most important factors in how you feel after your workout and can help you on all of your long runs.

I've found the best way to stay hydrated is to have my own water bottle and carry it with me everywhere I go. My kids, Skye and Spider, each have their own water bottles, too. It's a good rule to let everyone choose a cool bottle, and then stick to only drinking out of your own. Aside from staying hydrated, you'll stay healthier. After fighting the flu last week, I learned how important it was to keep my germs to myself! If we were all sharing water bottles, I could have gotten everyone sick...

Read the rest of this blog HERE on ESPNW.

Summer on the Run: Blog 14 -- Involving Family, Friends makes workouts fun

Summer on the Run: Blog 14 -- Involving Family, Friends makes workouts fun. Jan 14, 2013 | By Summer Sanders

Continuing the Summer on the Run 12-week blog and video series, blog nine. Use hashtag #GoRun on Twitter to followSummer and be part of the ongoing conversation.

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Learning from our parents and providing a good example for our kids is such a beautiful thing. You can't get around that. I learned so much from my family while growing up without even knowing it. That's what made it so valuable -- it felt natural.

We become our kids' heroes. Whether we want to or not, the next generation looks up to us. I guess it's a lot like being a sports figure. The best way to teach others is by living a certain way and doing the best you can as often as possible. Being true to yourself gets you noticed, and it's something you can't fake.

Read the rest of my blog, and any other in the series on ESPNW. 

Summer on the Run: VIDEO -- A Family Affair

Continuing the Summer on the Run 12-week blog and video series, first video is up! Use hashtag #GoRun on Twitter to followSummer and be part of the ongoing conversation.

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Adding video to my espnW Summer on the Run blog. Check it out!

A Family Affair: Summer Sanders talks about getting her kids involved as she continues her training for the Disney Princess Half Marathon.

Summer on the Run: Blog 9 -- Rest days Are Essential

Summer on the Run: Rest days Are Essential to Training

Jan 2, 2013 11:17 AM ET | By Summer Sanders

Continuing the Summer on the Run 12-week blog and video series, blog nine. Use hashtag #GoRun on Twitter to followSummer and be part of the ongoing conversation.

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I don't notice how tired I am until I hop into bed at night. It's my first chance to stop and think about myself. It's a great time to stretch and work through any aches and pains. It's also an opportunity to reflect upon my recent workouts, good and bad.

I ask myself (and you can do the same): "Did I get that hard speed workout done?" If you had to skip it, like I sometimes do, figure out when you can get it in this week.
I do my long runs on Wednesdays because it works best with my schedule. What's your best long run day? Make sure your training plan works for you and whatever you have coming up this week. It may be different from week to week, and that's OK.

Summer can't stop singing this week, whether it's Elton John's "Mona Lisas and Mad Hatters," or her kids' favorite Fun album, "Some Nights." Her favorite weekend tune to carry you through your upcoming tough workouts: Eminem's "Lose Yourself."

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Summer on the Run: Blog 6 -- Incentives that help me run through the cold

Summer on the Run: Incentives that help me run through the cold            Dec 21, 2012 12:56 PM ET | By Summer Sanders

Continuing the Summer on the Run 12-week blog and video series, blog six. Use hashtag #GoRun on Twitter to follow Summer and be part of the ongoing conversation.

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I  don't have just one mantra because every day is different.

Lately, I've realized more than ever that life is short, and though sometimes I want to give in to the temptation to stay inside and skip a run, I know I can push through it. Once I'm done, I always feel so much better.

I'm not a cold-weather runner, so I struggle with the elements this time of year. This is my first time training for a winter half, so I'm dealing with all of it right now... 

Read the rest here on ESPNW. 

Summer on the Run: Blog 5 - Reasons to get out there and run

Summer on the Run: Reasons to get out there and run

Dec 19, 2012 12:50 PM ET | By Summer Sanders

Continuing the Summer on the Run 12-week blog and video series, blog five. Use hashtag #GoRun on Twitter to follow Summer and be part of the ongoing conversation.

I run because it opens me up. It's me time, and every moment I'm out there is a challenge that I have to meet.

It's not easy. It reminds me of when I was swimming -- it's freeing, it relieves my stress and it gives me focus. Those good feelings are not tied to one sport. They are part of athletes' universal language.

Running also opens up my creativity.

I always have my smartphone on me, which is crucial when I run. I think of all kinds of ideas while I'm out there... Read the rest here on ESPNW. 

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Summer on the Run: Post 4 - Training with my girlfriends

Training with my girlfriends lifts me

Dec 17, 2012 1:33 PM ET | By Summer Sanders

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Summer Says ...

Top 5 motivations to #GoRun:

1. Seek euphoria and avoid "the yuck:" I strive to get that feeling of euphoria that comes after a run and avoid the bad feeling -- "the yuck" -- of not exercising. When I go for a good run, I feel better and happier not just for a few minutes, but all day long!

2. Food: I love to eat and give myself a little reward at the end of the day. After a run, I don't feel guilty about indulging in my favorite treats like ice cream, cookies or whatever dessert I'm craving. But I also know I feel best when I eat these goodies in moderation.

3. Fit into those favorite jeans: There's nothing that puts me in a bad mood like jeans that are too tight! I am fully aware that, at 40, my metabolism isn't getting any faster. I need to keep up my pace to fuel my metabolic rate, and I'm OK with that.

4. Competition: It's in my nature to work hard. When I'm given a challenge, like the Disney's Princess Half Marathon on Feb. 24, I think about what my swimming coach used to tell me: "No deposit, no return!" I could never argue with that. When you're pushing through a hard workout, remember that phrase.

5. Friends: When my friends call or e-mail about a race they want to do, I try my best to get ready to join them. We all have equally busy schedules, so we respect one another, cherish our time together and look forward to the time we get out on the road with one another.

Check out more posts from Summer Sanders as she prepares for Disney's Princess Half Marathon on Feb. 24:

  

 Read more Why I'm running ...  Get a running start   Overcoming road blocks   

Continuing the Summer on the Run 12-week blog and video series, blog three. Use hashtag #GoRun on Twitter to follow Summer and be part of the ongoing conversation.

I'm inspired by my girlfriends, just as I'm inspired by professional athletes. I admire those who stick to their commitments and goals, especially when it's not easy. We're all so busy and have a lot of things in our lives that we need to balance.

I have been traveling a ton lately, so I jumped at the chance for a run with my girlfriends. One of us picks the day, another chooses the window of time and a third selects the place. It's best to go with the flow when you're planning to run with other busy people.

Read the rest HERE on ESPNW.com. 

Summer on the Run: Signing up to run with a smile

Summer on the Run is a 12-week blog and video series that follows former Olympic swimmer and avid runner Summer Sanders on her journey to train for Disney's Princess Half Marathon on Feb. 24. Every Monday, Wednesday and Friday, she will share training tips, and a little inspiration, as she gears up for the main event. Use hashtag #GoRun on Twitter to follow Summer and be part of the ongoing conversation.

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Signing up to run ... with a smile

I started running as soon as I hung up my suit. The day after I retired from swimming, I ran with my best friend on Campus Drive at Stanford University; it's a 4-mile loop. I remember loving it from the very beginning. There was so much to see and take in, which was a huge difference from swimming, even at the Olympic level. In the pool, you can't see everything around you or take in the feel of a new place.

But I also remember that running didn't come naturally. Accomplishments are more worthwhile when you earn them -- when you have to work hard to really get something new. I stick to that when my kids, Skye (age 6) and Spider (4), tell me I'm sweaty after a run...Continue reading here at ESPNW.