Jumpstartrunning Presents:

In The Long Run

IMPACTful THOUGHTS:

(IMPACT is my chosen word for 2025 - what was yours?)

Hello Reader,

I'm not sure about you, but lately I've had moments where I've felt like this:

Luckily, physical activity is one of the best ways to offload stress. Not just running, but even a ten minute walk can change your physiology.

Unfortunately, sometimes all of the stress gets "stuck" in our body, restricts our mobility and impairs running. This can lead to even more stress and frustration.

In addition to more sleep (no problem, right??) journaling, calling a friend, increasing fruits/veggies, gratitude practice, and making time for the things you enjoy, one additional strategy is BREATHING.

Stay with me on this, because I've been a runner for 25+ years and never had any issues with "breathing". Intentionally taking time to "slow down", work on breathing, or (God-forbid) meditation was not part of my tool kit.

Until it HAD to be.

This is how I go to bed every night, and while I was a bit freaked out to try it the first time, I feel my sleep quality has improved. (I did "lose" the tape one night and I'm happy to report it wasn't in my hair!)

I recently finished this book, and it absolutely changed the way I think about breathing, and it's where I got the tape technique.

I'll elaborate another time on my personal journey with breathing, but I'm here to tell you something so simple:

When you are really stressed and feel like you are sinking underwater, follow the instructions above. Just 3-5 deep breaths will change your physiology and slow down your nervous system.

That is an example of a short term breathwork strategy to shift your emotional state. "Breathwork" is an umbrella term, and can have several different definitions.

Sudarshan Kriya™ is a very specific breathing technique that I read about in several different publications, but it's not widely available other than this site: https://event.us.artofliving.org/us-en/artoflivingpart1/?utm_source=organic&utm_medium=home&utm_content=allcourses&course_id=811569​

It has really shown to be credible, and is backed by research. I am planning to give this a try in 2026 and will report back. Have you tried it? Hit reply and let me know!

Meditation, breathwork, and thoracic mobility are all strategies used to mitigate chronic stress or poor breathing/posture habits.

Believe it or not, most masters runners/athletes have restrictions in their thoracic spine, which can limit performance. Posture + breathing are great places to spend at least 10 minutes every other day. Here's a video I made to help work on the thoracic spine: (you will hear me grunting - that means we're hitting the right spots!)

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When it comes to meditation, I know it is NOT for everyone. It took me several attempts, but now I can really tell the difference if I don't do it. If it wasn't for these apps, I don't think I would have stuck with it or "just" meditated on my own: https://www.calm.com/ and https://www.wakingup.com/​

As we go into the weekend and approach the holiday season that often brings stress along with joy, I hope you will find time for YOU.

Let me know what your plans are for the holiday week - if it means staying home and ordering pizza this year, I applaud you. Do whatever you need to do to take care of yourself.

I'm thinking of you and wishing you a very happy (and stress-free) holiday. I'm THANKFUL you are reading this, and for all of your support.

Keep moving forward my friends, one step at a time.

Coach Nicole

PS - As a lifelong Detroit Lions fan, I've learned that a "Dammit Doll" can offer a short-term relief of stress as well. Let's hope I don't have to use it TOO much on Thanksgiving Day - GO LIONS!

MORE THAN A TROT:

Out of curiosity, I asked a few of my clients if they were planning to participate in a Turkey Trot for Thanksgiving. I had several different responses, and one that stuck with me was "it's just a 5k."

This completely makes sense to me on several different levels:

1. Cost (Average race fee for a $5k is around $30-$40)
2. Time (preparation, actual run time, getting home)
3. Workout (is it "enough" exercise?)

This was absolutely the way I thought about a Turkey Trot for years. Why in the world would I give up sleep for "just" a 5K? Especially after the biggest bar night of the year??

For me - aging, wisdom and less tolerance to alcohol has brought perspective on something I want to share.

What if we flipped our mindset from the list above?

1.Cost - here's a quote from the YMCA that puts on the race:

Every dollar raised goes directly to our Scholarship Opportunity Fund which ensures that no one is turned away due to financial hardships. Thanks to community supporters like you, more neighbors, youth, and families are able to access YMCA programs regardless of their ability to pay.

This is a perfect example of IMPACT - think of your race fee as a "donation" to your community.

2.Time - who and where do you spend time? Good relationships are the strongest predictor of long-term health and happiness. Asking a friend or relative to join you for this event is "social fitness" - a way to prioritize connection while doing an activity you enjoy.

If you don't have anyone that will join you, go anyway. Smile at someone. Tell them you like their crazy hat. If you are an introvert, at least thank a volunteer. It counts as connection!

One of my favorite "trots" was my first one in CO last year. Both of my parents came to watch/support my sister and I.

Both parents utilize the YMCA that puts on this race. My Dad (83) plays table tennis there twice a week, and my mother (81, but she will tell you she's 18) has attended yoga classes, swimming, and she attends book groups there. Our investment in the race indirectly goes to their health and well-being!

The only thing missing was our brother, who lives in San Francisco. However, we have a plan to have him "join" the fun this year:
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3. Workout - as runners, we spend a LOT of time focused on paces, mileage, and intensity. There is nothing like a good run, and I've showed up to many start lines dialed in.

However, what if you allowed yourself permission to not look at your watch/pace but notice what's around you?

How many other days of the year do you get to have a solid workout? For some of these folks, it might be their first time ever in a race.

What if your "workout" was to encourage as many people as possible? Telling those kids that flew past you "good job" might cause them to want to come back to another race.

Here's another quote from the brochure: "The Turkey Trot is more than just a race. It’s a celebration of community, gratitude, and giving back."

As runners, we spend a lot of time pushing ourselves and trying to reach our potential. I believe as human beings, that is what we should be doing everyday - no matter if you are running, walking, or reaching out to encourage someone else to hit their potential.

If you think about utilizing a Turkey Trot as a way to give back, you might find that you have the best 5k of your life.

"Bring your family, your friends, and your best turkey trot spirit. Let’s kick off the holiday with fitness, fun, and community impact!" - Pueblo, CO YMCA

What better way to start your holiday?? Hit reply and let me know if you are signed up and where you plan to run this year. If you don't have an "official" race near you, create your own and tell me all about it!

In The Spirit of GIVING...

I'm trying something new (I think) and created a free program for you that sends you a 5 minute mobility video for 7 days.

Check it out here (and please let me know if it doesn't work because this is the first time I'm trying it out!)

Happy Thanksgiving and Happy Mobility!

​https://withered-breeze-9271.kit.com/8d27d8b0ac​

LET ME HELP YOU!

If this is how your running/health journey feels right now, lets talk and get you back on track with a plan before the end of the year.

Stop wasting time "guessing" about your issues, and talk to an expert that speaks running better than AI :)

HIT REPLY WITH YOUR QUESTIONS OR SET UP A FREE 20 MINUTE CONSULT: CLICK HERE

Virtual appointments or in-person (come visit in CO!).

If you (or someone you know) are interested in learning more about JSR Coaching/Injury or Performance Consult - hit reply, and we'll have a chat!

Let me know if you have any questions or requests for topics in these emails. Thank you so much for reading, and forward to your running friends as well!

Have a question or a topic request? CONTACT NICOLE