MY FITNESS MUST HAVES
Over the years I have tried a variety of items for running, weight training, mobility, and recovery!
Here are a few items that I use for my training that I could not live without:
1. Endurance training fuel
Used for endurance workouts to replenish your glucose fuel every 30-45 minutes (run, bike, swim etc.)
2. Resistance bands
Used for dynamic warm-ups, mobility, and resistance workouts
3. Body glide for chafing
Used to prevent the chafing and (bleeding) that comes from material rubbing against skin
4. Good running/training Socks
Nice and comfortable training socks for endurance training and weight training
5. Fruit Snacks
Perfect for pre-run/workout snack right before a training session or during endurance workouts
Let me know how you guys like these if you try any. Also, let me know if you would like hear more about items I use for training - I would love to hear your feedback!
Happy Training Fuerza Athletes!
- Running on Science with Dr. Acosta
Non-traditional paths into PhD programs?
Interested in pursuing PhD programs? Let’s explore the off-beaten paths some individuals have taken to gain entry in their respective PhD program - including myself!
1. Undergraduate research programs
a. Many large institutions have undergraduate research opportunities that they offer during the summer (and some during the year). Institutions like (but not limited to) Stanford, UCLA, USC, Harvard, MIT and even the NIH (National Institutes of Health) have summer research opportunities. Apply early and to all the programs! These programs not only have cutting edge research facilities, but the network opportunities you obtain from these experiences are invaluable to your future research career (if you decide to pursue research). I know many individuals who have participated in these programs and have received great letters of recommendation, learned cutting edge lab skills, and have gained entry into their dream PhD program/school. If I would have known about these programs earlier, I would have applied to them all! Don’t miss out on these opportunities.
2. Working as a lab manager/lab technician
a. If you have a bachelor’s degree or laboratory experience, applying for a job as a lab manager or lab technician are great ways to network within the university to help you get into their PhD program. I have known individuals who have taken courses free of charge while working as a lab manager so they could eventually apply to the PhD program at the university where they were working. This really helps with getting to know the environment, research, and obtaining the strong letters of recommendation that you would need to apply to the program. Many universities offer free tuition to their full-time employees, which is a great way to take graduate student level courses (if you have completed your bachelors) and gain a great deal of experience into managing a lab.
3. Undergraduate student worker
a. Larger laboratories typically hire student workers to help in the lab maintenance which include, washing laboratory glass ware, making reagents, buffer solutions, re-stocking supplies etc. This is a great way to get experience in the lab at an early stage and to network with scientists to learn what working in research would really look like day to day. Typically, this job is only for current undergraduate students and many laboratories favor freshman and sophomore applicants because they are likely to work in the lab until they complete their bachelor’s degree. The training period for a new lab worker takes about 6 months and many labs want someone for a long period of time due to a long training period. I know of individuals who have become PhD students for the same boss they worked for as an undergraduate, which can help those who are interested in taking this route.
4. Applying to the master’s program and transferring into PhD
a. This is what I DID! In the beginning, I was not sure I was ready to invest 5 or maybe 6 years of my life in order to obtain a PhD so I felt starting off as a master’s student was a safe bet. I learned early on that this was an option through faculty members and students. I think this is a great way to enter a PhD program since (in my opinion) gaining entry into a PhD program is an extreme gatekeeping process that weeds out so many fantastic candidates based on so many biases. Nevertheless, I did not have any laboratory or research experience and I wanted some experience before I devoted so much time of my life into earning my PhD. I was 6 months into the master’s program (Fall 2018) before I transferred into the PhD program Spring 2019. I would highly encourage this route for anyone who is on the fence between a masters and a PhD program.
5. Emailing the Professor directly
a. This is a bold move; however, I know of a few students who have done this successfully. This would mean that you have researched numerous universities, professors, and are familiar with their research. If there are specific research topics or interests that you are extremely interested in, you can always reach out and see if they are open to new graduate student. Twitter is another platform where professors advertise for open graduate student positions. You would still need to apply to the university itself and gain acceptance, but this way your new boss will help you along with the process and you would go directly into their lab instead of going through rotations. In my opinion this would be the most difficult route to take, but if you really want something that badly I am here to share all the paths possible (that I am aware of).
All of these options are not a guaranteed entry into any PhD program, however, from my experience I have benefited from these non-traditional paths and know of many others who have taken the road less traveled into graduate school as well. I want everyone that wants to purse a PhD to know it is possible! Never give up if this is truly your dream, science can be a very beautiful thing and I want to share all the resources possible!
Best of luck to all future applicants and as always email me if you have any questions!
Don’t forget to subscribe to my blog by entering your email so you never miss a new post
- Christina
Running on Science
Scholarships, Fellowships, Research and more!
Hey Everyone!
As I round up my 3rd year of my PhD, I wanted to share some links for fellowships, scholarships, and research opportunities for all undergraduates, graduates, and beyond. This is by no means a comprehensive list; however, they are the most familiar ones to me. Some of these opportunities have personally helped me, and I hope they can help you in any way!
Cheers to chasing our dreams and grabbing onto every opportunity that serves our best interest. If you have any questions or comments, please don’t hesitate to email me. And don’t forget to subscribe to my blog so you don’t miss out on future posts! :)
Pre-doctoral Fellowships (PhD & MD):
American Heart Association:
https://professional.heart.org/en/research-programs/application-information/predoctoral-fellowship
National Institutes of Health (NIH):
Pre-doctoral- F31/F31-Diversity (For underrepresented groups)
https://researchtraining.nih.gov/programs/fellowships/F31
Pre-doctoral to Post-doctoral transition Grant (F99/KOO) (For underrepresented groups)
https://researchtraining.nih.gov/programs/fellowships/F99-K00
Pre-doctoral to Post-doctoral transition Grant (F99/KOO) (For underrepresented groups)- NINDS- Neuroscience Institute
National Institute of Health (NIH): Pre-doc, Post-doc, and beyond
https://researchtraining.nih.gov/programs/fellowships
Scholarship Websites:
http://www.collegescholarships.org/financial-aid/?page=2
Veterans & family members:
International Students:
https://www.internationalscholarships.com
SACNAS Scholarships (underrepresented in STEM):
https://www.sacnas.org/what-we-do/conference/travel-scholarships/
Society for Neuroscience (SFN) Scholarship Program (Underrepresented in Neuroscience):
https://www.sfn.org/initiatives/diversity-initiatives/neuroscience-scholars-program
National Science Foundation (NSF):
https://www.nsf.gov/funding/pgm_summ.jsp?pims_id=5257
Sallie Mae Scholarships:
https://www.salliemae.com/college-planning/college-scholarships/
Ford Scholarships:
https://www.tfff.org/program-areas/postsecondary-success/scholarship-programs/ford-scholars-program
Research opportunities:
Marine Biology Laboratory (Summer research & Courses):
https://www.mbl.edu/education/undergraduate-programs/
Summer Program in Neuroscience, Success, and Excellence (SPINES):
https://www.mbl.edu/education/courses/spines/
Harvard Summer Research (undergraduates):
https://gsas.harvard.edu/diversity/outreach-programs/summer-research-opportunities-harvard
Stanford Summer Research (undergraduates):
Sincerely,
Christina
Running on Science
Running For Beginners
I am so excited for you to begin your journey into running! I know I am very biased, but I honestly think running is one the best sports EVER!
DISCLAIMER: I am not a professional running coach, nor do I hold any certifications. This advice is from my experience as an ex-cross-country runner in HS and from the 7 marathons (26.2 miles each) and 5 half marathons I have trained and ran in my life.
1. First and foremost, please obtain a well-fitted pair of running shoes that suit your running style. Everyone has different biomechanics when running, which will dictate the type of shoe you should be running in.
a. Heel strikers
b. Midfoot strikers
c. Forefoot strikers
Depending on how your foot hits the ground after each step while running will determine the type of foot striker you are. Check out your local running store or Nike store to see if they have the treadmill running test that will help you choose which shoes will best suit you.
If you do not have access to a treadmill running test at a local store you can also record yourself running on a treadmill and play the video back on slow-motion to see how your foot hits the treadmill.
Are you landing on your forefoot? Midfoot? Or Heel? Whichever it is, you can look up shoes specifically for those types of foot strikes. You can also look underneath an older pair of running shoes (if you have some) and see where the most wear and tear is – the rubber from the mid/front of my shoes are almost ALWAYS gone after I’ve put a few 100 miles on them.
I personally run in Nike frees for short runs and Saucony Guide 13 for long runs. I have also run in Adidas Ultraboost and Brooks Ravennas – I am a mid to forefoot striker to give you an idea.
2. Get a timer/stopwatch/cell phone etc. and time yourself while you run for the very first time. Look at that time and write it down. Depend on the duration repeat this 5-10 times with walk periods in between.
Example: say you ran for 2 minutes straight before walking than do that 5 times with 1 minute walking breaks in between.
Run: 2 min
Walk: 1 min
Repeat 5 times for a total of 15 minutes of run-walking.
Repeat 10 times for a total of 30 minutes of run-walking.
3. Repeat this run/walk cycle 4-5 times per week depending on how your body feels.
4. After 2 weeks of run/walk cycle slowly decrease the amount of time spent on walking and add that time spent to running.
Example: say you ran for 2 minutes and 1 minute walk 5x, now try 2.5 minutes run and 30 second walk.
Run: 2.5 min
Walk: 30 sec
Repeat as mentioned above (number 2)
5. Options: you can slowly (every 2 weeks or so) decrease the walk time and increase the run time depending on how you feel. ALWAYS check in with yourself because (take it from me) running injuries are no joke and seem to last FOREVER. Or you can increase the overall repetitions.
Example: say you ran/walked 5 times and now you want a new challenge, you can increase it to 6-7 times. (Always checking in with yourself).
6. Last, but most DEFINITELY not least – STRETCH, cross-train, and fuel your body with nutritious foods that will help maintain your performance. I cannot stress this enough – your body will not optimally perform the way you want it to unless you take care of it properly.
a. Cross-train examples: Biking, swimming, walking, elliptical, rowing, yoga etc.
b. Stretch: Hamstring, quads, hip flexors, calves etc (Yoga is AMAZING for runners)
c. Nutrition: This is a loaded section and really needs to be personalized. I have my bachelor’s degree in Nutrition Science, and I would make personalized meal plans for each person (because we are all VERY different). However, just general tips would be to increase your water intake, include more carbohydrates (especially before and after running workouts) and increase your fiber intake through greens and veggies. However, DO not eat high fiber foods BEFORE running unless you want to go to the bathroom immediately after lol)
Little encouragement note: If you have never ran in your life and you feel overwhelmed in the beginning – it is OKAY! I promise everyone hurts while running even the professionals – keep going! It NEVER gets easier – you get STRONGER! ;)
If you have ANY questions, concerns, or comments please feel free to email me (my email is in the contact section or DM me on my Instagram!)
Best of luck on your new journey into running!! All the hard work will be worth it in the end! :)
Sincerely,
Christina
Running on Science