Cold Weather Running Mantras.

Do you believe in running mantras? I certainly think it helps to have a few things you say to yourself to get you OUT THE DOOR when the temps are dropping. Because let’s be honest. It would be much easier to roll back into bed when it’s freezing out. So, here I am, the cheerful motivational cold weather run lover to save the day and make you get your hiney up and get to running.

Here are some of my favorite cold weather running mantras.

-No such thing as bad weather, just soft people.
-The faster you run, the sooner you’re done.
-Find your STRONG.
-It’s *snot* that cold!
-It’s only cold if you’re standing still.
-The temps may drop, but the running won’t stop.
-I put in my time, no matter the circumstances.
-Cold weather running…it hurts so good.
-If you wait for perfect running conditions, you’ll never get anything done.
-OUTRUN the weather.
-Fitness isn’t a seasonal hobby. Fitness is a lifestyle.
-Today’s forecast…’holy crap I can’t feel my face’ DEGREES!
-The cold clears your head. RUN.

What are some of your cold weather running mantras?

Weds Spin Playlist.

Hello there! I’ve got a spin cycle playlist you will absolutely love today!! These songs are also great for running or any high energy workout! Hope you enjoy!

Also check out where I’m teaching spin cycle classes next if you’re in the Dallas/Ft. Worth area. Or if you just like to stalk me. Ha.

And follow along on Spotify where I post playlists on a weekly basis under thedancingrunner.

Let’s go for a ride!

https://open.spotify.com/playlist/5p2ybzcmprjIjl9EDRne4q

Plain Jane (Remix)- A$AP Ferg, Nicki Minaj: Warm up
Gimme Dat- Ciara: Accelerations
Like This- Promise Land: Tapbacks
A No No- Mariah Carey: Hill climb
Stir Fry- Migos: Jumps on a hill
All Around- SOVTH: Sprints
The Hills- The Weeknd: Rolling hills
Back to Back- Drake: Hill climb
That’s What I Like (PartyNextDoor Remix)- Bruno Mars: Seated/standing run
Get Right- J.Lo: Accelerations
Get Down- Retrovision: Active recovery
Ice Cold- Netsky, David Guetta: Rolling hills
Motiv8- J. Cole: Hill climb
Champagne Showers- LMFAO: Sprints
Trouble- Offaiah: Hill climb
Almost Went Too Far- Joe Armon-Jones: Cool down

What songs are you loving this week?

Halloween Ride- Weds Spin Playlist.

Hi there and happy hump day! Well since we are exactly 1 week out from HALLOWEEN I thought I would hit you with a Spooky Spin Ride! These songs are also great for running or any other high intensity workout. Hope you do enjoy!!

And yes…that is a Pinterest find above.

And be sure to check out where I’m teaching spin cycle next in the Dallas/Ft. Worth area! Also peep me on Spotify under thedancingrunnner.

Let’s go for a ride!

https://open.spotify.com/playlist/0V0mIZZalvZvZPWucIGugr

Candyman- Christina Aguilera: Warm up
Scream- Michael Jackson, Janet Jackson: Accelerations
Teeth- Lady Gaga: Hill climb
Get Ghost- Mark Ronson, Passion Pit, A$AP Ferg: Jumps
Voodoo (Extended Mix)- DVBBS: Sprints
Dark Horse- Katy Perry: Rolling hills
Touch Me (Throttle Remix)- Starley: Seated/standing run
Dirty Mind- Flo Rida: Hill climb
Bad Girls- M.I.A.: Jumps on a hill
Don’t Wake Me Up- Chris Brown: Tapbacks
King’s Dead- Kendrick Lamar: Accelerations
Bangarang- Skrillex: Active recovery
Bad and Boujee: Migos: Hill climb
Hoohah- Fox Stevenson, Curbi: Sprints
Blacked Out- Yussef Dayes: Cool down

What songs are rocking your workouts this week?

Weds Spin Playlist.

Happy hump day to ya! It has been a crazy week work wise (and jumping right back into ADULTING after a 50 miler– ALWAYS A BLAST) but- thought I’d stop in and deliver this week’s spin cycle playlist! Hope you enjoy and if you’re local come see where I’m teaching next in the DFW area.

Also follow me on Spotify where I post updated workout playlists on a weekly basis.

Let’s go for a ride!

https://open.spotify.com/playlist/5423AaBGbBsUu6zPakCCX9

Flawless- The Ones: Warm up
I’m the Ish- DJ Class: Tapbacks
Sorry Not Sorry- Demi Lovato: Rolling hills
Praise the Lord- A$AP Rocky: Accelerations
Play Hard- David Guetta: Rolling hills
Dose- Ciara: Hill climb
Let Me Love You (Zedd Remix)- DJ Snake: Sprints
For Your Entertainment- Adam Lambert: Active recovery
Can U Werk Wit Dat- The Fixxers: Hill climb
Drop That Low- Tujamo: Jumps/Tapbacks
The Beat- Mike Williams: Sprints
Rinse & Repeat- Riton: Tapbacks
Finesse- Cardi B, Bruno Mars: Hill climb
Hit the Lights- Jay Sean: Jumps on a hill
Bad Bad News- Leon Bridges: Cool down

What songs are you grooving to this week?

Weds Spin Playlist.

Happy hump day! Fun fact today also happens to be National Women’s Health and Fitness day! So, woohoo for that. Here are some ways my ladies can celebrate.

Also here’s just a little humor for my fellow cycle instructors out there. Full time and part time hustle. It’s oh so true.

Without further ado let’s get straight to the spin cycle playlist! Hope you enjoy. Follow me on Spotify and check out my teaching schedule here.

Let’s go for a ride!

https://open.spotify.com/playlist/60j3g2Jzh6RRNCkyC778gx

Catch a Body- Livvia, Quavo: Warm up
Started- Afrojack: Sprints
Backin’ it Up- Pardison Fontaine, Cardi B: Rolling hills
Mr. Saxobeat- Alexandra Stan: Tapbacks
Pony (Jump on it)- Tough Love, Ginuwine: Accelerations
Meet Me Halfway- The Black Eyed Peas: Hill climb
Wavy Riddim- Vato Gonzalez: Jumps on a hill
Get Me Bodied- Beyonce: Seated/standing run
Turn Up the Music- Chris Brown: Sprints
Locked Out of Heaven- Bruno Mars: Active recovery
I Could Be Wrong- Lucas & Steve, Brandy: Hill climb
Yella- Smookie Illson: Accelerations
Every We Lit- YFN Lucci: Rolling hills
Cherish the Day- Sade: Cool down

What songs are rocking your workouts this week?

Weds Spin Playlist.

Hey there and happy hump day! We are back on that spin cycle playlist groove! I’ve got some great songs for your workout/running/spinning pleasure today!

And be sure to check me out on Spotify- thedancingrunner and see where I’m teaching classes next in the DFW area!

Let’s go for a ride!

https://open.spotify.com/playlist/0jrzpq3YWxZ3WykAcycStf

Taste- Tyga, Offset: Warm up
Kalifornia- South Rocketz: Accelerations
Dame Tu Cosita- Pitbull: Rolling hills
House Work (Carnival Mix)- Jax Jones: Tapbacks
Go to Work- Tim Omaji: Seated/standing run
How Deep is Your Love- Calvin Harris: Hill climb
Level Up (Remix)- Ciara: Jumps on a hill
Tip Toe- Jason Derulo: Hill climb
Hit It!- GTA: Sprints
I Like It- Cardi B: Active recovery
Just Got Paid- Sigala: Rolling hills
Chun Li- Nicki Minaj: Hill climb
Run the World (Kaskade Mix)- Beyonce: Tapbacks
Werk- CID: Accelerations
All Over You- Majid Jordan: Cool down

What songs are you loving this week?

Personal Running Pet Peeves.

So it is probably something not a lot of people talk about in the realm of running since the sport is really mostly a positive and encouraging one. But I am here to talk about it. Why? Because we can! Runner pet peeves…I am here for it. Allow me to give you a few of mine in no particular order. Of course, with gifs very much included. 

Oh, how I miss me some RHOA a la Phaedra.

Non-runners thinking a 5k is a marathon. Actually to me this is more funny than anything else. Come on people. Marathons are so common now. Really…26.2 miles is quite the feat but let’s be honest. A lot of people do it. So, you should know by now. Stop asking how many miles it is. Thanks.

Just people at random honking at you in their cars while you run. Same goes for cat calling. It’s just not cute. I just want to get through this last mile without you annoying the crap out of me with these noises. Peaceful. That is how I like it.

People that join run groups and leave their headphones in the entire social run. I wanna get to know ya, okay?! At least keep an earbud out so you can be safe. Don’t come to the social run and be anti-social. You won’t be invited to the cookout next time. 

Another FAQ by the non-runner- Doesn’t running BOTHER YOUR KNEES?! Actually, no it doesn’t. Sometimes other things but damn I’ve got some pretty strong knees. I must say. Thank you baby Jesus for that. 

People that stare you down as you pass them while running. I know, you wish you were running with me or something like that. Okay. Join me next time? I don’t bite. Usually. 

Runners that run a little too close to you when you are running together. Okay, bud. We are both super sweaty and your arm keeps rubbing up against mine and I kind of need some personal space?

Maybe you just like affection!? This is not the time for that. Let me have my runner bubble. 

What are some of your personal running pet peeves? 

AUGUST BLOG DISCOVERY

I am so honored to be featured on Sofia’s “August Blog Discovery” this week!! You guys should definitely check it out and follow her wonderful blog as well!

I love blogs. I read probably closer to 50 blogs regularly ranging from studying to horses to fitness. I read blogs in both English and Finnish and am constantly on the search for new interesting blogs to follow. Sometimes the sheer amount of interesting blogs available gets so overwhelming  that it’s impossible to keep track of them all! To help fellow blog enthusiasts find some interesting reads in the fitness and running world, I’ve decided to start a post series where I hand pick a new blog I’ve discovered lately and share it here! This is going to be fun.

The first monthly pick goes to The Dancing Runner! The Dancing Runner is a running- focused blog written by Chelsea, who describes herself as not ever being a very athletic kid but rather more of a writing and fine arts type. She attended her school choir and wrote…

View original post 377 more words

7 Ways to Love Running in the Summer Heat.

I know we all read a lot of running articles on ways to “beat the heat” and ways to make running suck less when it is the summertime. And yes…I get it…training in the heat is TOUGH (especially if you live down south or anywhere with triple digit temps). But hey! There are ways you can actually learn to…dare I say…LOVE training in the heat! So, let’s discuss some ways you can do just that. I just may turn you into a summer run lover if you shy away from it during these months.

Wear the lightest clothing possible…sports bra/shorts/tanks are my daily run clothing of choice. Honestly I completely nix any sleeves whatsoever during these months because I know I’m going to be rolling them up in 5 minutes otherwise. And how annoying is that? If you’re looking for some great shorts…I always like to recommend lululemon speed shorts. They’ve made them more flattering over the years, they have awesome styles and the quality is top notch.

Cover up that head with your favorite run hat. I used to totally not be a HAT person but that has changed over the years. I like my head to be protected and my face protected from the sun. So lather up that sunscreen, pop that hat on and go.

For any runs over 90 degrees…keep the miles on the shorter side. I actually like pushing the pace a bit if I’m going to run in triple digit temps in the heat. So sometimes when I do my double run days I’ll run 3-5 miles in the evening when it is super hot. Heat training at its finest. Gotta love when 5 miles actually feels like 10. Ha.

Consider the fact that your pace may be slower in the heat, and be okay with that. I know…this is always the hardest part. Try to make sure you remember that these runs are more about EFFORT than anything else. So if you live in Texas and run in the brutal summer time, okay you may be slower on some runs than your friends that live in New England or Maine or whatever. But guess what you are going to be one tough cookie come the fall when It starts cooling down. And it will feel so much more amazing to run in the cooler weather…leading to faster paces and faster race times. And your mental game will be ON POINT since you have been running and keeping your fitness in the summer months. Believe it.

Hydrate like your life depends on it. I like the handhelds or Camelbak hydration packs especially if I am running trails. Often times when I run on roads also I like to include a convenience store stop towards the end of my run as a reward. Yes, the folks at 7-Eleven know my sweaty ass all too well.

Get your favorite beach towel on deck for the car if you drive to your run destination to meet friends. That way afterwards you have a lovely fun towel to wipe off the sweat and keep your car dry. I simply cannot tell you what I would do without a trusty beach towel.

Bring a cooler filled with chilly goodies for post run! Hydrating beverages like coconut water, icy water with Nuun or some type of electrolyte mixed in, and/or icy watermelon is always a hit. Bring a couple of icy beverages to share as well if you have them!! Your runner friends will love you…forever.

Share some of your summer running tips with us!!

Weds Spin Playlist.

I know it has been a minute but the Wednesday spin playlist is back! I have a couple of playlists for you today!! For those of you that are new here these songs are great for any type of high energy workout. But I also include a spin cycle workout for my fellow fitness instructors! Hope you enjoy.

And check out where I’ll be teaching classes next in the Dallas/Ft. Worth area!

Also, follow me on Spotify here: thedancingrunner

Let’s go for a ride!

Desperado- 3LAU Remix: Warm up
1942- G-Eazy, Yo Gotti: Standing run
Rise- Laidback Luke: Sprints
One Kiss (Remix)- Calvin Harris, Dua Lipa: Tapbacks
Nice for What- Drake: Rolling hills
Bubblegum- Jason Derulo: Jumps
Now and Later (Henry Fond Remix)- Sage the Gemini: Rolling hills
Bailar- Deorro, Pitbull, Elvis Crespo: Sprints
Sweet Dreams- Breathe Carolina: Active recovery
Wanna Be Startin’ Somethin- Michael Jackson: Hill climb
Hustlin- Rick Ross: Jumps on a hill
+1- Martin Solveig, Sam White: Tapbacks
I Like It- Enrique Iglesias: Rolling hills
Thumbs Up- Kill the Noise: Accelerations
I Could Be Wrong- Lucas & Steve, Brandy: Hill climb
Balance- Roy Woods: Cool down

Dinero (CADE Remix)- Jennifer Lopez, Cardi B, DJ Khaled: Warm up
Ayo (Jersey Club Mix)- Kyle Edwards: Accleerations
No Limit- G-Eazy: Jumps
What’s My Name- Rihanna: Hill climb
Paster Bounce- Dmitri Vegas: Sprints
Video Phone- Beyonce: Hill climb
Do it Right- Martin Solveig: Seated/standing run
As Your Friend- Chris Brown: Tapbacks
You Don’t Know Me (Dre Skull Remix)- Jax Jones: Tapbacks
Dark Sky- Dropgun: Sprints
Private Show- Offaiah: Active recovery
Drop that Low- Tujamo: Sprints
Turbulence- Steve Aoki: Rolling hills
Replay- Iyaz: Jumps on a hill
Bottle Pop- The Pussycat Dolls: Hill climb
Baile de Favela- Morten: Accelerations
Gold- Kiiara: Cool down

What songs are on your playlists this week?