Top 3 Go-To Running Shoes:

1. Asics Kayanos: These have the perfect amount of support and cushion for a longer run
2. Brooks Launch: light enough but with good support makes them Great for shorter faster runs
3. New Balance Fresh Foam Zante: light and flexible so they are the perfect shoe for 5k-10k road races

Must Have Running Accessories:

• “The stick” Marshmallow stick: great for rolling out muscles and reducing tension for muscle recovery
• GPS watch: anything from a Garmin or Apple Watch, whether you want to know pace, distance, heart rate, or elevation a GPS watch is great for logging all sorts of run information.
• Light compression socks/calf sleeve: these are great when legs are feeling fatigued and heavy. I might wear them during the day if I’m supporting an injury or even during easy runs.

Pre-Run Meal

• I am mostly a morning runner so My go-to before most runs is a bowl of Oatmeal (old fashioned only) with some brown sugar, cinnamon, and maybe some fruit. If I’m feeling adventurous And I absolutely cannot run without that cup of coffee in the morning.
• If I’m going for an afternoon run or race I still have to have that cup of joe, and maybe an hour before I will have a small snack, often PB toast.

Favorite Running Trails/Places

• Paint Creek trail in Rochester, MI. We would meet here every Sunday for long runs while running at Oakland University. It is a great trail that is an all dirt path and spans from Rochester to Lake Orion. Great to get in that long long run.
• Kensington park: I just recently started going here since moving out to Novi, MI. Kensington has a great 8.5 mile loop around the whole park, so if you’re looking to get in a longer run and don’t want to map out a route Kensington already has one, and it is plowed in the winters which is huge plus for the winter runners out there.
• Another west side favorite is Maybury park. Maybury is located in Northville, MI and is a state park that offers tons of trails and paths for biking, hiking, and running. It has great shade and you feel like you’re running in a forest.

Favorite Cross Training Activities

1. Yoga: If I have time for anything else in my day I will try to get in some sort of yoga stretches or practice. This is my number one favorite injury prevention activity for runners. It often addresses core and hip stability as well as improving overall flexibility.
2. Cycling classes: I’m not one to get out on the road for a bike ride, but if I’m looking to decrease stress on my bones and joints, cycling is a great way to get your heart rate upand strengthen muscles of the lower extremities. I also love a class because you can just follow along with the instructor who will make it a fun experience and the hour will fly by.
3. Crossfit: I’ve been on and off with crossfit over the past 5 years. I love the high intensity aspect of the “WODs” or workouts. These classes work on building strength and power which can give you that edge in races. I also love having a workout planned out for you all you have to do is show up.

Favorite Road Races:

• I have been a long time fan of the Traverse City Cherry festival races. They offer the 5K, 10k, 15k, & up to half marathon distance. The half marathon starts out on the old mission peninsula running through vineyards and following along the traverse bay. The scenery is fabulous.
• Clarkston BackRoads: this is a great late fall race and offers 5K, 10K, and half marathon distances. This race offers tons of trails and dirt roads, though quite hilly it is a great race to end the season.
• Boston Marathon: It probably doesn’t come to much surprise that my favorite race has been the Boston Marathon. It was the overall experience of this almost holiday in Boston that made it unforgettable. There isn’t one point on this whole 26.2 mile course that doesn’t have crowds
  cheering you on the whole way. Despite the long marathon distance and the heartbreak hill this race just flew by and I can’t wait to race it again someday.

 

Lia Palomino, PT, DPT

Neil King Physical Therapy