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Snot Rockets For Runners: A Beginner’s Guide

Snot Rockets For Runners

Runners blow snot. It’s what we do. Yeah, it’s a little bit gross, but sometimes it’s necessary — like when you’ve got exercise-induced rhinitis (which is a thing)
So, when you find yourself in a situation when both your nose and your feet are running, you have two choices: (1) Make a Snot Rocket, or (2) Find a tissue.
And, I know you’d rather not find a tissue.

Make Your Own Snot Rocket

The Snot Rocket goes by a lot of names. I’ve heard it called “the Arkansas Hanky”, “the Mucus Missile”, and “the Booger Blaster”. They’re all acceptable names. No matter what you call it, though, you want to make sure you’re doing it the right way.
Here’s the quick run-down for the DIY Snot Rocket. With a little practice, you’ll be shooting the boogers in no time.

1. Take a deep breath

Power is the key to success here. A dainty exhale won’t do the trick. Suck some wind and prepare for your launch.

2. Cover a nostril

Technique varies here. Press a knuckle or a finger against one side of your nose to close it completely. I prefer to use an index finger and, when I’m not running with an outer layer, I’ll often lift the bottom of my running shirt and pin it to my closed nostril. This keeps flyaway snot off my cheek (which is important).

3. Do the head tilt

Do not underestimate the power of the head tilt. A well-placed head tilt will be the deciding factor between disaster and victory. Too much tilt and you’ll fire on your arm. Too little tilt and you’ll shoot into your mouth. Also, be cognizant of the wind. You don’t want to blow your boogers into a headwind or, worse, your running partner on the left.

4. Let ‘er rip

Give a hard, concentrated exhale, directly through your nostrils. The snot will eject with great force. And, if you’ve followed the proper steps, your body will be 100% snot-free.

Rules For The Road: Snot Etiquette

Making a Snot Rocket takes skill. You won’t get it right the first time. But, don’t stop trying. And, remember — like everything else in running — there’s proper etiquette you’ll want to follow.
First, be courteous to other runners around you. Obviously, you don’t want to go blowing your snot all over the place while running in a group. If you must blow your nose while in group, step to the back of the crowd or to the outside first.
Second, Snot Rockets should be performed outdoors only. If your friend happens to invite you to run at his club on an indoor track and you blow boogers all over the lane, don’t expect to be invited back. And, of course, remember to laugh at yourself.
It’s not often you get to shoot boogers from your nose out in public. Celebrate a good one.
Have I missed any details here? Do you use a different Snot Rocket technique? Shoot me a tweet @dangreenoh to let me know.

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Healthy Family Breakfast: Sunday Morning Pancakes

Sunday Morning Pancakes

1 cup whole wheat flour
1/2 cup rolled oats
Pinch of salt
2 tsp baking powder
1 tsp ground cinnamon
1 large egg
1 cup 2% milk
2 tbsp packed dark brown sugar
1/4 cup 2% Greek yogurt
1 tsp vanilla extract
Toss in a large bowl: Flour, oats, salt, baking powder, and cinnamon.
Set aside
Mix in a medium bowl: Egg and milk.
Whisk in: Brown sugar and yogurt
Whisk in: Vanilla
Make a well in the dry ingredients and pour the wet ingredients in. Stir gently. Do not overmix.
Coat iron skillet with butter and heat over medium-heat. Pour batter in skillet and cook until bubbles form in the center. Flip and finish cooking. Place finished pancakes in a 200F oven to keep them warm while the rest of the batter is cooked. Re-butter the skillet before each batch.
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These pancakes are moist, healthy, thick, and filling. The oats add volume, the cinnamon and vanilla add flavor, the brown sugar adds sweetness, and the yogurt keeps the pancakes from going dry (while also adding some protein).
You can add fruit or chocolate chips, if you want. Just fold them in to the batter before cooking. Again, do not overmix (or else the pancakes will get dense).
There are no “bad” ingredients, and nothing artificial in the recipe. The kids eat these things up.
Also, for an added bonus, try smothering your pancakes in house-made superfood chocolate. The recipe is below.
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Superfood Chocolate
1/3 cup cacao butter, shaved
5 tbsp cacao powder
2 tbsp agave nectar
Pinch of sea salt
Melt over very low heat: Cacao butter
Remove from heat once completely melted
Whisk in: Cacao powder and salt
Whisk in: Agave nectar
Use immediately.

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5 Ways To Do “The Runner’s Wave”

Runner’s Wave: The Non-Official Runner Greeting

The “Runner’s Wave”. It’s more than just an acknowledgement between two like-minded runners on the road.
The Runner’s Wave is also a sign of respect, of camaraderie, and of kinship; that you’re both members of an exclusive club. A exclusive, sweaty club — but a club nonetheless.

At its heart, though, the Runner’s Wave is a greeting to your compatriots. And, there are a hundred ways to give it.

When I’m out running, though, I find myself using one of five variations on the Runner’s Wave. Each works, and I rotate freely among them, depending on the run and how I’m feeling.

I’ll also consider the person to whom I’m waving and the circumstance.

Here are the five Runner’s Waves in my arsenal.

The Basic Wave

The Basic Wave is the standard runner greeting. It’s a little bit boisterous but, then again, so are most runners.

The Basic Wave is the equivalent of a very loud “Hello!” Lift your arm to a right angle, even with your shoulder.

Spread your fingers slightly and make eye contact with your fellow running cohort.
Beginning runners often gravitate to the Basic Wave because it’s easily recognizable. It’s also exceedingly friendly.

However, executing on the Basic Wave requires a lot of physical energy. Therefore, it may not be suitable for hard training run and race days.

The Hip Wave

The Hip Wave is more subtle than the Basic Wave, and is the wave-type you’ll see most often between runners of a certain caliber. It’s quick, it’s subtle, and it sends a slightly different message than other runner’s wave.

With the Hip Wave, you’re saying, “I see you, and I’m saying ‘hello’, but this workout is a tough one and I’m in my own zone.”

To execute on the Hip Wave, keep your arms low and near to your body, as you would while you run. Then, as a runner approaches, using your inside hand, quickly flick your wrist upward.

You can hold your hand up for a few seconds or not — it’s up to you.

However, because the Hip Wave is a subtle one, be sure you don’t execute too early or too late, or your running peer might miss it entirely.

The Thumbs-Up Wave

The Thumbs-Up Wave is probably the most special of all the Runner’s Waves. It’s often seen between runners of vastly different abilities, as one runner shows respect to the other.

When a runner gives the Thumbs-Up Wave, it’s a way of saying, “I see what you’re doing, and I think you’re awesome.”

For example, when I see a runner really tearing up the pavement, I give a thumbs-up to acknowledge the skill, the speed, and the form. I also give the thumbs-up when I see an obviously-beginner runner pushing their physical limits and working super-hard.

I have respect for that.

To execute on the Thumbs-Up Wave, keep your arms low and near to your body, as you would while your run.

Then, as a runner approaches, using your inside hand, give the “thumbs up”. You can raise your arm slightly to make sure your signal is spotted.

The Thumbs-Up Wave is worth the hundred words you don’t have time to speak while on the trail.

The Head Nod Wave

The Head Nod Wave is probably my favorite — maybe because I’m a dude.

The Head Nod Wave is laid-back and allows me to say hello without getting my arms out of sync, or worrying about messing with my form.

If you’ve never seen a Head Nod Wave on the road, think of two guys saying hello to each other from across a room with their heads.

It’s a slight lift of the chin and just a hint of direct eye-to-eye contact. Now, imagine that between two runners and you’ve got it.

The Head Nod Wave is the runner’s equivalent of “What’s up?”

The Head Nod Wave can also be appropriate after you’ve passed a runner several times during a run and don’t want to keep on with the Basic Wave or the Hip Wave.

Using the Head Nod Wave acknowledges the other runner without all the effort of using your arms.

The Smile Wave

The Smile Wave is similar to the Head Nod Wave, except it’s used for a different audience.

For example, I reserve the Smile Wave for very young runners and for those who are obviously much older than me. It’s a reflection of my true happiness of the situation.

The Smile Wave is also flexible in that you can accompany it with a “Hi!” or “Good morning!” or something similar.

The Smile Wave the friendliest of all the Runner’s Wave types.

Not Everyone Will Wave At You

I don’t always wave when I run — especially when I’m in the middle of a tough workout. I can be in such a zone that I don’t even make eye contact with my fellow runners.

When I’m pushing, I am sure that I fail to reciprocate on Runner’s Waves and that’s okay. I know that not everyone’s going to return a wave on every pace of a run — especially on days when the trails are busy. It can be tiring to wave to the world.

Therefore, don’t worry if your waves go unreturned. That will happen sometimes. Just remember that you’re not waving to getting a response — you’re waving to say “hello”.