Friday, May 6, 2016

General Nutritional Guidelines

Looking for general nutritional guidelines? Here is an interesting site because it allows you to select your age and calorie intake level. It then breaks down how much of each food group to consume. Check it out!

Thursday, May 5, 2016

Product Review: Lululemon Swiftly Shirts

written by runnergirl training

The best running shirts that I have ever found are the Lululemon Swiftly womens shirts. They are in racerback tank, short sleeve t-shirt & long sleeve t-shirt varieties. Swiftlies are soft and made with moisture wicking and anti-stink features.

I love how they prevent you from feeling too hot. So many technical performance shirts seem to hold in the heat. The Swiftlies absorb and release body heat and perspiration. They never give that soggy shirt feeling against your skin! They are lightweight and I absolutely love the anti-stink fabric, known as X-STATIC. That is a must for the sweat drenched workouts I throw at them! I also love how comfortable and figure flattering they are to wear. These shirts are my favorite for workouts and running!

To preserve their technical fabric properties, I wash them in cold water, turned inside out, and in garment bags to prevent snags during laundering. I use Sport Suds laundry detergent, as it is free of harsh chemicals and fragrance which would prevent the performance fabric from being effective over time. As with all of my Lululemon clothes I air-dry the Swiftlies. I've had mine for years and they have resisted fading, pilling, and have retained their shape.

Lululemon also has anti-stink clothes for men here.

I highly recommend you try Lululemon Swiftly shirts for your running & workouts and see what an amazing feeling they provide!

I purchased these Lululemon pieces personally and did not receive any compensation for my review. All opinions expressed are my own.

Monday, May 2, 2016

Causes Of Hip Pain In Runners

Too often hip pain can creep up after a run. There can be numerous causes but here's an article that looks at some common culprits.

Tuesday, April 26, 2016

Monday, April 25, 2016

Why Runners Need Breakfast

As you wake up & dash about your morning tasks it is important to remember to eat breakfast. Here are 5 reasons why breakfast shouldn't be skipped by runners.

Saturday, April 23, 2016

Stomach Problems When Running

There's never a good time for stomach problems, especially when you are running. Here are a few quick tips to avoid stomach distress during your run.

Monday, April 18, 2016

Glute Strength For Runners

Runners often have weak glutes compared to other muscles (quadriceps, calves). Find out how to strengthen them here!

Friday, April 15, 2016

Product Review: The FlipBelt

written by runnergirl training

The FlipBelt is a belt that is worn during workouts or anytime the need arises to be hands free from phone, cash, keys, etc. It is made from stretchy, moisture wicking material.  On the classic edition there are four openings into the belt. Inside it is continuous so items may shift around. One opening has a clip for keys.

I have worn the classic FlipBelt for running, walking, hiking and cycling. Once items are loaded into the belt it can be worn regularly or flipped to where those openings lay flat against the skin. I have not had anything fall out of the belt.

The pros:
Holds a lot of items
Holds iPhone 6 Plus
Moisture wicking
Doesn’t smell after workouts
Stays in place
Does not bounce

The cons:
I haven’t found any

My conclusion is the FlipBelt is a great item to stash things while working out or needing your hands to be free. It  does exactly what I needed it to do!

I purchased the FlipBelt myself and was not asked to write this review or compensated in any way. All opinions expressed are my own.

New Research On Exercise & Weight Loss

If you are trying to lose weight sometimes it seems all of the workouts in the world are not making the scale budge. There's new research which offers insight that the number of calories burned each day plateaus and the body seems to throttle them like a cell phone data plan reaching the allotted amount. Guess that means nutrition really is a strong component for weight loss.

Thursday, April 14, 2016

Specific Carbohydrate Diet

There are lots of diets for stomach issues and food sensitivities. FODMAP is one I mentioned here. And another one, even more ridged than FODMAP is The Specific Carbohydrate Diet. Both eliminate foods which when are broken down feed the bad bacteria in the gut and create symptoms (upset stomach, nausea, burning, cramping, gas, constipation, diarrhea, etc). The concept is to not feed those bacteria with those specific foods, then the symptoms are reduced. Talk with your doctor or nutritionist before trying one to see if these eating programs may be right for you.

Wednesday, April 13, 2016

Monday, April 11, 2016

All About The Spine

Here is a really informative site about the spine & how to keep it in great shape. As time has gone on I have learned how important it is to take good care of the spine and back muscles. This is a great read!

Saturday, April 9, 2016

Avoid Marathon Training Weight Gain

It is possible to gain unwanted weight while training for a marathon. Check out these tips to avoid that training pitfall!

Thursday, March 31, 2016

Product Review - Lululemon Water Bound Hoodie & Sun Blocker Pullover

written by runnergirl training

Lululemon offers a variety of sports performance clothes with UPF 50 sun protection. Two of those items are the Water Bound Hoodie & the Sun Blocker Pullover.

I have used both of these items for various sun soaked activities such as being on a boat, walking all day at an amusement park, hiking & running.  Here’s my perspective of what each has to offer.

The Sun Blocker Pullover has a stretchy feeling material. It is very soft and lightweight. There are thumbholes so your hands are shielded from the sun. It is sweat wicking but I found it took a little while to dry. It is comfortable to wear all day. I am very happy with this top and will continue to use it for activities such as amusement park walking, at the beach, running, & hiking.

The Water Bound Hoodie feels a little like swimwear material. It is lightweight and had the thumbholes. I found it to be quick drying after getting wet from being on a boat or sweat. I will continue to use it for activities in the sun and water such as on a boat or the beach. It really is a great shirt for water activities.

Both items have a hood, which is perfect to keep the sun off your head, neck & face. The UPF gives you confidence to be out in the sun and not worrying about damaging your skin or causing a risk for skin cancer. I highly recommend trying either of these shirts for activities out in the sun. They are the first UPF shirts I have found to be comfortable to wear.

I purchased these items personally and was not asked to write this review or compensated in any way. All opinions expressed are my own from using the items.

Eccentric Training For Runners

There are several exercise which can be used to improve running economy and leg strength in runners. Check out this article to try a few yourself!

Tuesday, March 29, 2016

Race Report: The Music Run 5k


written by runnergirl training

The Music Run is a 5k race that was held in Dallas, Texas on March 12, 2016. The Music Run plays various styles of music along the course. The specific songs were voted online prior to the race. It was an early evening race and along the course were illuminated markers when the music style changed. I snapped pics on my iPhone while running so please excuse the quality!

This was my first time to run this race, however I have raced many races from 5k’s to marathons. One of my first impressions of the gathering race participants was the young demographic. Everyone primarily seemed in their 20’s. Most races I have raced have a variety of ages from kids to elderly participants.

My next impression of the race was the staggered start. All participants were waiting to run in a race chute but only a certain number were allowed at a time. There were not pacing groups or anyone lined up by pace. It was simply a squishing effect of first come, first serve while approaching the starting line.

The race began and the staggered start allowed waves of runners onto the course. The course itself did not feel well planned. It included uneven pavement parking lots and roads around the fair grounds. As the sun set seeing the road became increasingly difficult. Myself as well as other runners twisted ankles in potholes.

I was unhappy there were not mile markers on the course. At first, I thought the point where each music style changed marked the miles but there were too many of them. A huge pet peeve of mine when racing is to not have mile markers. If you are a runner who wants to track your pace then mile markers are essential. My fitness tracker is notoriously off regarding mileage (thanks, Apple) and running phone apps are not always accurate either.

After twisting an ankle in a pothole, tripping a few other times due to the lack of light on the course and then no mile markers I was in a less than thrilled mood. However in the spirit of enjoying a race I paid for and was half way through, I decided to look for positive aspects about the race. The only thing I could think of was they had several speakers along the course so music was always heard. That was a unique aspect about the race.

I hit the finish line with a decent-for-me 5k time. Another disappointing factor though was that the finish line was not illuminated except for one nearby parking lot light. It would have been nice to have lights on it while runners go around a corner and are looking for it. I was glad I stepped outside of my race comfort zone and tried something new. However, there are far better races in my opinion. Any race is not worth the risk of injury. I will stick to races where safety is a clear priority.

I received zero compensation by The Music Run. My opinions are my own after paying & participating on my own accord.

Treadmill Review Article

There are a variety of treadmill brands, price points and features on the market today. It is confusing to know the best one for your needs. Here is an extensive review of several brands by It is a great place to start your search. I am impressed with the thoroughness of the review. Check it out!

Make The Most Of Tapering

Tapering for a race is important. All of that hard work could be wasted if tapering is neglected. Find out a few great tips to keep on track here!

Nutrition Mistakes

There is a lot of nutrition information bombarding people every day. Here are 8 common nutrition mistakes & simple ways to avoid them.

Monday, March 28, 2016

Ice Massage

Ice massage is a great way to prevent or recover from injuries. Check out more info here!

Wednesday, March 16, 2016

Cross-Training For Runners

Cross-training is doing workouts which compliment your main mode of working out (like running). Here are a few popular options for runners!

Tuesday, March 15, 2016

Product Review - R8 Massage Roller

written by runnergirl training

The Roll Recovery R8 is an innovative device for foam rolling. The wheels are like that of inline skate wheels and they are on a pressure tension type handle. The R8 is made to roll on upper and lower leg  muscle groups. It includes an instruction guide to target those muscles. Due to its innovative design the R8 has the ability to fit a variety of sizes of individuals without needing any adjustments from one to the next.

I was super impressed with the R8's ability to find muscle knots that I was unaware of in my quadriceps. As a daily user of a foam roller & several other muscle knot massaging tools I was quite surprised to find large sets of knots still present. It has become part of my daily regimen now knowing that it can access knots which are clearly bypassed by other devices.

The R8 applies tension through its handle mechanism. Instead of relying on whatever pressure I can manage to exert on a device to release the knots the R8 has its own built in pressure. As an athlete who chronically has a fair share of muscle knots regardless of time spent foam rolling, deep tissue massages & nutritional changes (increasing potassium intake) I am thrilled to find a way to access & eliminate remaining muscle knots. 

Immediately after using the R8 I can feel the increased range of motion in my muscles and joints. The lack of stiffness in the muscles and joints really impressed me. I didn't realize just how much muscle tension & joint restriction had developed from muscle knots. I highly recommend you try the Roll Recovery R8 at RollRecovery. I think you'll be surprised at the immediate benefits you'll feel.

I purchased the Roll Recovery R8 and the opinions expressed are my own after my personal experience using the R8 roller.

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