The hip hop songs listed below are great for running fast! If you don’t run, these will work for any form of cardio.
5 songs to add to your treadmill running/elliptical stomping/bike pedaling playlist:
Get By – Talib Kweli
Jockin Jay Z – Jay Z
Bamboo Banga – M.I.A.
Let’s Go Crazy – Prince
Bombs Over Baghdad – Outkast
Be on the lookout for the two women in the poster above. Sources say they are pounding the pavement trying to rewrite history and inspire others to be healthy. Also, they have this thing on the internet, a website, where they converge and entice victims to join the fold. When I found out about these bandits, I immediately contacted the authorities. But without any hard evidence – I had not physically seen them running – I could not file a complaint. But that didn’t stop me. I took matters into my own hands and tracked them down. I emailed them pretending to be an athlete interviewing them for my blog and they fell for it. Ha!
In this Q & A, Toni and Ashley, the masterminds behind black girls RUN , discuss running, hair drama, reality checks, and chasing men.
1. Why do you run? Why not kickboxing, biking, or moose hunting?
Toni: Let me start by saying I’m not athletic or competitive. I think I fell in love with running because I know that the only person I’m competing against is me. Plus, I’m able to eat pretty much whatever I want.
Ashley: Well, my chosen passion wasn’t running, it was soccer. But, after a series of injuries and burnout, I decided I needed a new workout routine and kind of fell into running. I think what keeps me running is that I am able to get away from it all when I run. Sometimes I can just feel stress and tension leaving my body with each step.
2. African-American women are far behind our European counterparts in health and fitness. Why hasn’t it clicked for us?
Toni: Unfortunately I think that we are our own worst enemy and in a lot of areas we have just settled. We don’t see health as a huge importance and we have even coined terms like “thick” to make being overweight socially acceptable. I also think that our culture has a weird connection with food. I grew up in Tennessee and every Sunday my mom does the big Southern soul food dinner. I keep trying to convince her to try making some of the dishes without so much grease, but she’s convinced they just won’t taste the same and its completely out of the box from how she was raised.
Ashley: I definitely think that one reason we are behind our European counterparts is because we don’t have the same pressure to be skinny that they do. Whether it is through the media or just culturally, I think that white women are bombarded with messages telling them that they need to lose weight and be a perfect size two. However, we don’t feel the same pressure. In many ways I think that we celebrate our “thickness” and curves, when really we need a reality check.
[Angel: I have so much to say on this topic. In short, our failure to exercise has to do with our hair, our lack of health knowledge, and our quest to keep the booty. Go to the end of this article for more about this topic.]
3. The “hair” is a real hurdle for sisters who don’t want to “sweat it out”. How do you keep your hair from looking a hot mess? What’s your fool proof plan?
Toni: Honestly, 90 percent of the time I look a hot mess. I decided a long time ago that my health was way more important than my hair. I usually co-wash my hair during the week and go to the salon on the weekends for the real deal. As long as I’m cute to go out on the weekends, I’m good.
Ashley: Fool proof? Well, I don’t have a fool proof plan, but since I have gone natural it is easier to maintain my hair. I usually co-wash and flat twist my hair using Kinky Curly Curling Custard. The curly style usually holds up through a tough workout and I can go out afterwards and not look a complete mess.
[Angel: Toni, is there any chance we are related? Because I would've said the same thing. I've accepted that most days of the week, I will not look like America's Top Model. Rather America's Top Troll Doll. My frizzy curls and frizzy bun have become my signature. However, this is not a thing I am proud of so I've amassed a number of scarves to rock during the week. This way I look stylish and fit. Woot.]
4. What running shoes do you wear?
Toni: Brooks! I’ve tried other brands but keep going back to Brooks. I refuse to wear anything else.
Ashley: Asics
5. If you could chase anyone, who would it be?
Toni: This is going to sound weird, but I would chase Jimmy Fallon or Conan O’Brien. I love to laugh and I think they would keep me laughing the entire time, even if I felt like my legs were going to fall off.
Ashley: I don’t know if I would chase anyone, but I would definitely like to be chased by David Beckham.
[Angel: Ladies, you've managed to answer this question perfectly. Good job.]
6. If you had a passport and tireless feet where would you run to and why?
Toni: I would definitely run to London. I just feel like it’s so sophisticated and cool. I would love to call it home. Ashley: My first thought was that I would run to China and run across The Great Wall. But, after a little more thought, I think I would rather run to Rio De Janeiro, sip a few cocktails, hit the beach and play a few soccer games.
7. 3 top running songs. I challenge you to give me a song that I don’t already listen to, but I should.
Toni: It Takes Two by Rob Base and DJ E-Z Rock; Boyz by MIA; Gold Lion (Diplo Remix) by Yeah Yeah Yeahs
Ashley: I Rock by Cool Kids; Ask About me by Girl Talk; Any Travis Barker remix
[Angel: Thank you for following instructions. I've never heard listened to the Yeah Yeahs or Travis Barker remixes. Downloading now.]
Ashley and Toni are the founders of Black Girls RUN, an organization focused on promoting mental, physical and spiritual health to African-American women by providing information and resources on maintaining a healthy lifestyle. You can follow them at www.blackgirlsrun.com, facebook.com/blackgirlsrun and on Twitter at @blackgirlsrun.
Now, let’s dish about question #2 . Why don’t black females exercise? Black females: what are you thoughts? Do you think exercising will affect your sex appeal? White females: do you feel pressure to be skinny? Is that why you exercise? Men: would you be upset if your lady, regardless of race, lost her curves due to exercise? If you don’t fall into any of those groups, what do you think? Do you think society perpetuates certain standards for certain demographics?
This week I did a lot of bike riding and I needed music to keep me pumped for back to back 30 miles rides. Not only did the music need to motivating, it needed to have a little something extra. Something to help me go faster. I needed a playlist to push me through quad pain and calf cramps. I needed a playlist that made stomp the pedals like I was making wine. I needed Hip Hop. These songs will make your purse your lips, bob your head, gyrate, fist pump, and/or car jack (but don’t).
1. All I Do Is Win by DJ Khaled with Tpain, Luda, and Snoop (This will be my anthem for tri season.)
2. Go Go Gadget Flow by Lupe
3. I Go to Work by Kool Moe Dee
4. Show Me What You Got by Jay-Z
5. Going On by Gnarls Barkley
This is a powerful story about the beauty of running and the power of belief. It’s not just for runners. It’s for anyone who wants the motivation to be their best. You can buy it here. Or borrow it from the library.
I am always searching for new music because 1) the radio sucks, 2) I get bored easily, and 3) my spinning students depend on me to deliver great, heart-pumping, motivating tunes.
I encourage you to try these songs for your next workout. They’re not mainstream and that’s why they’re good. Download link is below.
1. Jai Ho by A.R. Rahman
2. Brighter Days by Cajmere
3. I Can’t Wait by Andy Caldwell
4. Un Poco Flamenco by Chilly Marry
5. Eireann by Afro Celt Soundsystem
Here’s a link to a FREE download of these songs. Enjoy! Here.
This is a picture of Jessica (my training partner) and I before the Backyard Burn series, a foot race in the woods of Virginia, i.e., a place I would never go alone. Would you believe I won that race? My competitors couldn’t believe it either.
No one has ever feared me as a competitor because I don’t look the part–I’m not super skinny and I don’t wear Lululemon headbands. While it was once an ego crusher, now, I embrace this nescience. I like the idea that no one expects me to win so I make it a point to appear even more “loser-like”.
If you follow the steps below (I have honed and perfected them for your using), you will both confuse and beat your competitor.
The first three steps are designed to trick the nudnicks into thinking you’re slow. The last five steps aren’t tricks rather tools essential to your victory.
8 Ways to Win A Race and Fool Your Competitors
1. Wear baggy clothing. Pick an oversized top that makes you look pregnant so no one sees the six pack lurking beneath. Notice in the picture how Jessica is wearing a fitted tank and short set. She looks like a runner; I look knocked up. No one considers me a threat.
2. Ask Questions. The more mindless the better. “Can I go to the bathroom now or do I have to hold it? Who are these other people? Do I stop at the end or keep going?” Done correctly, it works. If you laugh, break eye contact, or stutter, you will ruin everything.
3. Get Emotional. Furrow your brow, squint your eyes, ball up your fists, or tear up a little. This behavior signals to others you are unstable, tense, and (drum roll, please) not going to win. Fast people are calm. Your goal is to appear the opposite.
Now, the things you MUST do to claim the victory.
4. Train Hard. It’s not sexy but it’s the truth. Genetics get you to mile one. Hard work gets you to mile one faster. Replace your weekly wine tasting activities with intervals and speed work. This is your money maker/bread and butter/coup de grace.
5. Warm Up. This is a widely neglected rule so ignore it if you enjoy losing. Contrary to popular belief, warming up doesn’t make you more tired. It prepares you for battle. Forego it and you’ll spend part of the race doing it. Bad idea! What’s a good warm up? Jog lightly for 10 minutes then do 5-7 strides.
6. Start in Front. Go to any start line in Metro DC and you’ll find Ethiopians, Russian princesses, and 95lb pound powerhouses ready to take names. Fast forward to the finish line and watch one of the aforementioned bust through the tape. Meb Keflezighi doesn’t start in the back and neither should you.
7. Believe in yourself.
8. Have fun. You love running and everything it brings: pretty calf muscles, bright shoes laces, and VO2 maximus. Run with heart and you’ll go far.
Go get ‘em champ. I love you!
Did I miss anything? What strategies do you use to destroy the competition?
Legs,
First of all, I love you. I know, every time that I say I love you, its followed by crossfit front squats, an endurance spin class, or an inhumane number of burpees. This time its different, though, so listen, okay? Like I said, I love you. I love you because you’ve been there for me when it mattered the most: You’ve helped me walk away from bad relationships, you’ve helped me run a marathon, you’ve helped me stand up for what I believe in, but, more importantly, you’ve helped me hover over nasty gas station toilets. You’ve even held me up over toilets in posh nightclubs where I should have been honored to sit. My hovering skills got so good that one time I texted a friend (while in hover mode) in the middle of the longest pee of my life. I did this and still remained on target. You were steady as a rock. That’s what you’ve done for me, you see. And nothing can take that away from us. But it wasn’t always this way. I used to resent you. Read the rest of this entry →
Her name is Lindsay Wilkins. She has a beautiful face, a ripped body, and the audacity to be a nice person. I’m left with no choice but to hate her! 
Actually, I am one of Lindsay’s biggest fans. She is a constant source of running inspiration and a friendly reminder that I need to do more abdominal work.
I sat down with Lindsay to discuss her life as an elite runner. She’s an expert so take notes.
1. As an elite runner, you are pretty much at the top of your game. What are your personal running goals?
Eventually, I’d love to qualify for the Olympic trials in the marathon. The next time is 2012 and the window opens up next Fall. The standard is a 2:47. My current marathon time is a 2:49.
2. What has been your greatest running moment?
The Marine Corps Marathon ‘08 was my greatest and worst running moment combined. I came in 2nd place. By 11 seconds!
As the race started, my legs felt more tired than usual. But I hung in there. I was in 3rd place for most of the race. I passed one of the girls at mile 21, which definitely gave me momentum to keep going. Then I was one minute behind the leader.
Everybody was yelling to me, “You’re one minute behind.” From mile 21 to mile 26, I slowly gained on her until I was just 10 seconds behind. She was within touching distance. During the last 2/10 of a mile, my calves cramped up and I couldn’t get her. It was a tough race.
3. Does it hurt more knowing you were so close to a victory?
Yes. If I had come in third or had been a minute or two behind I think it would have been easier to say, “Well, she was better than me and it wasn’t my day.” But to come that close and not win was very difficult. You can be perfectly trained, have everything working out perfectly, and just not feel great on that day.
4. What is your pre-race routine?
I lay out my clothes the night before. On race day, I wake up at 6:00 a.m. I like to eat an hour and a half to two hours beforehand. For the 10k, I don’t think it’s as important to eat that far ahead but definitely at least an hour and a half. Once I’m at the race, I warm up for about three miles.
5. What is your ideal pre-race meal?
I’ve gone through a bunch of different things. Currently, I like eating the Cliff Bar Kids, the little Z-bars. I’ll have one before a short race. Before a marathon, I’ll eat two. It’s important to make sure you’re not eating things filled with fiber. You don’t want stomach issues.
6. What are the common mistakes of runners?
When they start seeing success in their races, they start thinking, “Okay, more is better, and I’m just going to keep pushing it and pushing it”. And then they end up injured.
It’s a major mistake and it really does hurt their training. Also, people don’t pay attention to the smaller things like stretching and getting massages. I do ice baths in the summer after my long runs and after races. They are torture but it really, really helps my recovery and prevents me from getting injured.
7. Do you strength train?
Yes. I love doing weights, yoga, and ab work. It’s important to strengthen other muscles and keep your core and upper body strong. Strength is crucial during a race when you’re fatigued and your form starts to fall apart. I lift weights three times a week. It has definitely helped my running.
8. Have you ever had a bad day? Felt like taking a nap instead of running?
I have days during marathon training when I say to myself, “Oh, when is this going to be over?” I’m one to go out the door and then realize I “forgot” to do something. I will try to put it off every second possible. Even though I may not want to do it right then, I think of how much better I’ll feel when I get back. That’s what gets me out there and gets me going. It’s the feeling you get while you’re doing it and the feeling you get when you’re done.
9. Too many people don’t pursue their dreams because they’re afraid of failure. How do you stay driven and focused?
Running takes talent and training but a huge part of it is mental. Sometimes I struggle with that. I’ll think, “Oh, that person is better than me”. And then I’ll operate as if that person is going to beat me. But you can’t do that in running because you never know what will happen. You have to really believe in yourself and believe you can do it. Anything is possible!
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When you see Lindsay running down the street, be sure to honk, wave, or throw money. If you decide to toss her some cash, make sure the bills are neatly rolled and secured with a rubber band so it will be easier for her to carry.