Many of you most likely have not gotten both your vaccine(s) yet.  But I hope at some point, you all do.

My advice is only based on personal experience. I AM NOT A DOCTOR nor do I have any medical background.

So that’s my topic for today: Five Things to Do After You Get Your COVID Vaccine

1.Exercise your Arm.

Soreness at the injection site is the most common side effect of the vaccine.  (BTW: I did think that my arm was more sore after the Shingles Vaccine.)

I found that when I exercised my left arm by lifting a weight throughout the day, the pain disappeared. It worked for me.  Just try it.

I have also heard, for the same reason, to get the shot in your dominant arm.

2. Hydrate.

You may feel feverish or have a headache.  I am someone who rarely drinks water.  I made sure that I drank a lot of water.  I think it helped. I felt fine.

3.  Move.

It is common to feel tired, achy or under the weather.  You may be tempted to stay in bed and just rest.  But you should not.  I don’t mean run 10 miles but go for a walk, take a bike ride, or go for an easy run.  I did force myself to go for a walk. I felt much better after the walk than before. I then went for a slow run the next day.

I even ran a half marathon a few days after my 2nd shot.

4.  Think Positively.

Mind over matter, right?  Don’t worry or stress about the side effects. The side effects (that I have mentioned) are usually mild and subside after a few days. They show that the vaccine is working, because the vaccine stimulates the immune system as the body forms antibodies against the virus.

No matter how awful you may feel, it’s better than getting COVID or worse giving it to someone else.

5. If your side effects are severe or last more than a few days, contact your doctor.

Extreme side effects are supposedly rare but everyone reacts differently.  Do not take ibuprofen or acetaminophen, unless advised by your doctor.

Happy Running! Have you had the vaccine? If you did, did you have a reaction? Would you have done anything differently? Any other advice. Please share.

I would have gotten the vaccine in my dominant arm. I would have worried less before the vaccine about a reaction (or at least talked about it less lol).

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I used to play tennis almost everyday.

Now it’s just my hubby who plays. IOW, we have lots of tennis balls. lol

I am also an advocate on not spending all the $$ on all the gadgets. (I don’t even own a foam roller.)

So that’s my topic for today: Five Running-Related Uses for a Tennis Ball

Disclaimer: I have not taken any myofascial release therapy courses nor do I have any medical background. My knowledge comes from tips from my PT, from my chiropractor and from websites and blogs.

1.To Relieve Tightness in Your Fascia

I don’t have PF but I do suffer from a multitude of foot issues.

All you need to do is place the tennis ball on the ground and step on top of it. Roll it along the length of the bottom of your foot. Apply as much weight as you can on any tight spots.

2. To Stretch Out Calf Muscles

Mine get tight because I sit at a desk all day long and I just have tight calf muscles (in my right leg.)

Place the tennis ball on some books and then put one calf on top of the ball. Start with the ball at the bottom part of the meat of your calf. You can cross the other leg on top to help apply more pressure if you need it. Then rock slightly side-to-side a couple of times and then move the ball to another spot on your calf, working over the entire meaty part of the muscle right up to below the back of your knee.

3.  To Dig Out Those Peroneals

The Peroneals are the muscles down the outside of your lower legs. Place a tennis ball on the ground in front of you and then bend your knee and place the side of your lower leg on top of the tennis ball. Start with the ball below and outside your knee. Press down on your lower leg with your hand to apply more pressure so that the tennis ball digs in. Then move your leg so that you make small circles on top of the ball. Work your way down the length of the side of your lower leg.

4.  To Loosen Your Hamstrings

To do this, you need to sit on the tennis ball while sitting on a chair.  Take the tennis ball and place it at the top of your hamstring right under the bottom of your butt and then rock side to side on the tennis ball and roll it from your inner thigh out toward the outside of your leg. Work your way down your hamstring toward your knee.

5. To Release Muscles Along the Spine and Lower Back

This is a big problem area for me. I think again it is caused by sitting too much (job-related)

The best tool to roll out your back is the peanut, which can easily be made by using some duck tape and two tennis balls (or put two tennis balls in a sock and tie the end as I did above.)

You need to lay on the ground with the peanut starting above your glutes. (One ball should be on each side of your spine.) Tuck your knees into your chest and then relax your feet back down to the ground. Touch your feet back down and crunch your lower body again, bringing your knees into your chest. Hold and release. Repeat that lower body knee tuck a few times then move the balls up higher, making your way all the way up your back along your spine.

Happy Running! Do you use any of these techniques? Any others to share?  Any free tools to suggest? Please share.

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When in January, Peleton offered a FREE two month trial, I jumped on it.  I used it almost every time I did a short run and every time I rode my stationary bike.  I tried almost all of the instructors.  However, I never got around to trying it for strength training, walking or yoga.

I enjoyed the playlists. I enjoyed the instructors’ energy. I enjoyed the variety of both. And it seemed that all the “cool runners” were using Peleton. LOL. FOMO

But I chose not to continue once my trial was over.

Here’s FIVE reasons why:

1.Length of Running Classes (& Data)

The classes seemed to run either 30 minutes or 45 minutes.  I usually run 3 miles during the week or 10 miles on the weekend. It’s annoying to start the class after I start running or it finishes before I’m done. Then I have to take more than one class. Also I don’t have unlimited data so I have download the class when I have wifi, start the class on my iPhone and then turn off the data when I’m running outside. (I don’t have a treadmill or access to gym to run inside.)

2. Music Interrupted by Chatter

I love the Broadway tunes and the Artist Series and listening to many of my favorite artists.

I know that the instructors are trying to motivate you.  But if I choose a particular music, I actually want to listen to the music.

3. I Don’t Own a Treadmill

Most of the running classes are designed for the treadmill.  I always run outside.  So when I run, I have to ignore the cues for increasing elevation and speed. There are a few just audio running classes, but not as many.

4. Many Free Options for Strength Training and Yoga classes

If I ever decide to go back to yoga and/or do some strength training, there are zillions of free online classes and/or YouTube videos for both. Thanks Marcia and others for posting them.

Samara, my favorite instructor

5. Cost

The Peleton membership is NOT expensive but I feel that this money could be better spent. I had the $$ at the time since I was not socializing or racing or doing much of anything.  But I hope that changes in the future.

6. Missing my Podcasts

and lastly, I used to listen to Podcasts when I ran.  Once I signed up for Peleton, I rarely had time to listen to them. I am missing Sarah, Nicole, Ali, and my other virtual podcasting friends.

Happy Running! Do you use Peleton? Why do you like it? If not, why not? Please share.

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I have been writing this blog since March 2008.  I started the day that I signed up for a class to learn to run a 5k.  I planned to stop once I ran that race. I did not.  I continued running and eventually ran half marathons and one marathon.

Many times, I have considered stopping.

I mean, what more is there to say?  Does anyone care if I stop?

But here I am … still blogging!!

So that’s my topic for today: Five Reasons (as a Runner) to Blog

1.To motivate myself to run

You can’t write about running unless you run, right?  I post my planned running schedule for the week and I feel guilty if I don’t do those runs (well, only a little guilty.)

planned to run and I did….

2. To track my progress toward my goals

This was more important when I first started.  My goal was to run a 5k.  And I did.  Then it was to finish a 5k under 30 minutes and I did.  Sometimes my goals are more lofty than others.  Several years later, I wanted to run a half marathon and I succeeded.  Of course, then I added other distances, even a MARATHON.  Sometimes my goals are to PR, of course, but mostly now it is to finish each race and to remain healthy.

I ran 26.2 miles in NYC!!!

3.  To review my races to help plan each year’s schedule.

I love to run races.  I can’t always remember when happened at each race.  So I recap the race on my blog and then I can look back at my review.  It helps me plan for the race by knowing the logistics, the difficulty of the course and often, it helps me decide whether or not to run the race again.

RnR Montreal Half – NEVER AGAIN!!

4.  To connect with other runners

Most of the time, it is only virtually.  But the runners who read my blog are now my running friends.  They cheer me on.  They offer sympathy after a poor race or run.  They have lifted my spirits when I have been injured.  They are the ones I turn to when I need advice.

❤ my blogger friends!!

5. To inspire others to run

Of course, I want everyone to want to run.  It has greatly improved my life.  My wish is that by reading my blog, an older lady starts to run, continues to run and reaps the same rewards from running as I have.

not sure I have inspired these local runners but I met them because they had read my blog.

Happy Running! Do you blog? If so, why? Have you ever considered stopping?  Please share.

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I am in Florida right now and preparing for my third in-person race of the Pandemic.

So that’s my FFF topic for today.

Here are 5 Things to Consider if You are

1.Does the Race follow the CDC Guidelines?

They should be posted on the race website and in addition to following federal rules, you have to feel comfortable with the restrictions.

Here’s an example from the 5k that I ran in NYC:

• You may not attend the event if you have experienced symptoms of COVID-19 or tested positive in the fourteen (14) days prior to the event.
• You must wear a face covering throughout this event other than when running.
• When running, you may remove the covering only when you can maintain social distance and the covering must remain around your head in some fashion so it can easily be reapplied. The covering must be worn for the first 500 and last 500 feet of the race (it should be on when you reach the mile 3 marker.)
• No guests are allowed at the race site
• Upon entry to the race site, a medical professional will take and record your temperature.
• To avoid crowding, you must show up on time for your designated wave and leave immediately after completing your race.
• Running in a group of two or more is not permitted.
• If you test positive for COVID-19 within the fourteen days following the event, you must email theteam@nycruns.com so that we may notify staff and participants as necessary.

And I did feel safe before, during and after that race.

2.Do you have a gaiter or mask that you can run in?

Most races now are requiring that you wear a mask when you start and finish the race and during the race, if you are closer than 6 feet to another runner. I have worn a gaiter both times that I ran a race because it was cold and it was easier to pull up and down when wearing a beanie.

That being said, if it were warm, I would probably opt for a mask.

3.How will you hydrate?

Many races are eliminating water stations or asking that you bring your own bottle to be filled instead of providing cups touched by the volunteers.

I didn’t worry about it during my frigid 5k but during a longer race, I would need water.  I hate to carry a water bottle or wear a hydration vest.  But those are both good options if they work for you.

During my half marathon, I just carried a folded paper cup in my pocket and at all the water stations, I had it filled.  The cup was only touched by me and I re-used it.  Many racers commented that it was “pure genius.”  I would suggest having 2 just in case, one rips or leaks.

4. Why are you running this race?

Of course, during these scary times, you don’t HAVE to race.  So you need to figure out your WHY.

Do you race because you need that motivation or do you crave competition or do you enjoy the social interaction?   Maybe maybe emotionally or mentally, it will just make you feel GOOD.

Once you make that decision, you can’t worry about the what ifs.

Carpe Diem.

Enjoy that race.

5.Forget about time or PR goals. Can you do that for a race?

I am as competitive as the next person. At times, even more.

But I did not wear a watch for either of these races.  It really helped me.

With staggered starts, mask wearing, avoiding other runners, you don’t need to worry about a PR or age group award.

Just run.

Happy Running! Have you run any in-person races? Do you plan to?  Any advice to add? Please share.

Welcome to Fit Friday Five! Please join the hosts Me (My First 5K and More), Running With Attitude, Run Laugh Eat Pie, Runs with Pugs, and Zenaida

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