Runnergirl Training: 2011

Wednesday, December 14, 2011

4 Ways To Reduce Sugar Intake



written by runnergirl training


Sugar is a sneaky culprit that can sneak into your food even when you think you are being cautious. We are practically inundated with sugar from every direction. Find out 4 easy ways to avoid eating too much!

Monday, November 28, 2011

Stop Upset Stomach After Running

Runner's Diarrhea Upset Stomach Online Personal Training runners trots virtual running club virtual races



written by runnergirl training

What causes runner’s diarrhea? There really are a variety of contributing factors or undying problems to it. Let’s look at a few main causes & what can be done to prevent it from occurring.

Frequent Causes:

Pre-run/race anxiety
The decline of blood to the intestines when exercising
Recent food or fluid intake
Emotional state (depressed, etc)
Physical jostling of body while running
IBS

Easy Fixes:

Limit or avoid high fiber & high gas foods (salads, beans, wheat, fruit)
Avoid high fat foods
Avoid dairy
Avoid sugar, sweeteners & sugar alcohols
Loose clothing around waist

Again, there are a variety of contributing causes for runner’s diarrhea. Hopefully the above-mentioned fixes will help.

Here are my previous posts about IBS and the low FODMAP diet to help IBS symptoms.





Sunday, November 27, 2011

SportsCompression.Com CEP Compression Socks - Giveaway Winner!


Congrats to Rachel at RunningRachel.com !! She was the 8th person to enter & follow all of the listed steps.

Rachel, please send me an email with your name, mailing address, color preference & size  (use this video sizing guide).

Thank you to everyone who took the time to enter!

Thank you, SportsCompression.Com for the great giveaway!

You can purchase your own SportsCompression.Com CEP compression socks here!


Thursday, November 24, 2011

Dallas Turkey Trot 2011 Race Report


These were my pre-race & race snacks. Gatorade Prime gel/juice, Clif Bar ShotBloks, Gatorade Fit Prime Chews, Kind bar, Recharge electrolyte packet, & Gatorade Recovery drink.


There were over 35,000+ participants. Elbow to elbow with people as we lined up, far behind the starting line. Those are my pink CEP SportsCompression.com compression socks. 


It was a foggy & chilly morning!



The starting line is far off in the distance. It took 30 minutes to get to the starting line, after the start of the race.


Finally, at the starting line!


This sign was a welcomed sight. The majority of the strollers, dogs, small children, and people walking & texting all went one way & I went the other. The first 3 miles were elbow to elbow with casual walkers, dogs, & strollers. I ran the majority of the first 3 miles on the sidewalk, dodging parking meters, trees, dogs, & strollers. It literally was a circus.


The area around Reunion Arena is fun with hills & turns. It was nice to finally speed up & have space!


Across the bridge over the Trinity River.


The turn around.


Back across the mile long bridge, into downtown Dallas.


Here's the finish line at Dallas city hall. Yay!

Pro's:
Digital/disposable chip timing. No long chip lines before the race. No stopping at the finish line to rip off the chip from the shoe.

Con's:
10,000 more participants than when I last ran this race in 2009.
A lot of dogs, strollers, small children, casual walkers, & people texting.
So many participants that it took 30 minutes to reach the starting line.
The first 3 miles were overly clogged with the slower participants (dogs, strollers, casual walkers & texters).
People push & shove to get through the clogged miles.
Unsafe to be pushed & dodge items on sidewalks to move past the clogs.

I have run this race for 8 years. It has always been one of my favorite. After this year's experience, I will not run it again. The unsafe conditions make it treacherous & unable for serious racers to perform well. If you want a casual family outing, this is the race for you.

Monday, November 21, 2011

GIVEAWAY - CEP Compression Socks - SportsCompression.Com


Giveaway -

SportsCompression.com is providing a giveaway for their CEP compression socks!

Rules: Please, one entry per person. Doing all three items counts as one entry.

1) "Like" their Facebook page & my Facebook page. Mention Runnergirl Training blog sent you!

AND

2) Leave me a blog comment telling why you want a pair of SportsCompression.com CEP compression socks.

AND

3) Send a tweet mentioning @compressiongear & me @runnergirltrain

The giveaway will end on Sunday, 11/27/11 at 6pm CST. A random number will be generated at Random.org & a winning participant will be chosen & emailed with the details.

Good luck!

Product Review: CEP Compression Socks - SportsCompression.Com


Made by medi ® with over 60 years of medical experience.

The CEP Compression Running Socks are the best compression socks on the market! With a proprietary compression profile that provides a scientifically proven increase in blood circulation and a consequent increase in performance. The scientifically optimized compression, made by medi ®, provides your muscles with the maximum amount of oxygen and energy during performance and recovery.


Features:
  • Achilles Tendon Support: Additional support of the Achilles tendon
  • Padded Foot Soles: The special support of the foot sole prevents irritations caused by pressure spots.
  • Ventilation Channels: For a pleasant foot climate.
  • 3D Anatomical Fit: The socks adjust to the anatomy of the leg and foot for a perfect fit thanks to the three-dimensional manufacturing process with Right and Left specific feet.
Injury Prevention:
  • Shin Splints
  • Cramps
  • Achilles Issues
  • Fatigue
  • Micro Muscle tears 
  • Blisters
  • Blood clots from travel
Material: 84% Polyamid, 15% Elasthan, 1% Silver  




These compression socks are amazing!! I have worn them running and they greatly reduce fatigue in the feet & leg muscles. I highly recommend them to everyone!

The science behind compression socks are as follows:






SportsCompression.com sent me a pair of these socks to review. They were my only compensation and my review is based on my own experience.

Thursday, November 17, 2011

6 Beginner Runner Tips

new runner running help tips hints start begin running virtual running club virtual race run medal charity

written by runnergirl training

New runners can easily feel overwhelmed with diving into the sometimes over complicated world of running. It doesn’t need to be complicated or intimidating to start a running program. Whether you are a new runner or have taken a break for a while here are a few helpful hints to get you off to the right step!

Wednesday, November 16, 2011

Posterior Kinetic Chain Importance & Exercises

posterior kinetic chain exercises importance workout lift weights running stronger glutes low back hamstrings faster leg day

written by runnergirl training

You don’t have to standing around a gym too long before you hear talk of working the posterior kinetic chain. What is it & why should you pay attention to training it? Let’s find out more!

Saturday, November 12, 2011

Marathon Training In Kilometers

marathon training kilometers race training running program racing



written by runnergirl training


Here is a great marathon training program in kilometers!



Friday, November 4, 2011

Enjoy The Moment


Exercise provides a time to focus on achieving fitness goals, sort out daily problems, and escape mentally from the pressures of life. Sometimes it also inspires creativity.

Often, during an outdoor workout, I will see something and it will spark a moment of inspiration. Maybe it is the endorphins, I don’t know?

For example, on a recent run I saw a red, crab sandbox.



It had a sneaky & playful look about it.


This made me laugh & think of something funny to say with the picture. I employed an iPhone app & here we go!


Being outside & in the moment allows room to be creative & have fun! Not every workout needs to be high intensity & focused on a race goal. Sometimes it is enjoyable to slow down & be engaged in the surroundings. 


Wednesday, November 2, 2011

50k Training Plan

Looking to run a 50k? Check out this training plan.

Tuesday, November 1, 2011

FITT Principle & Running


FITT Principle online personal training

Written by Runnergirl Training 

Are all running workouts created equal? Does pace, intensity, duration all play a role in helping to achieve goals? The answer is yes.

There is a principle called the FITT principle. It stands for Frequency, Intensity, Type, and Time. All workout programs are constructed upon those factors.

Frequency is how often the workout will occur; let’s say within a training week. For example, a long run should occur one time within a training week.

Intensity is how hard you are working. A speed workout should be 85-90% of maximum effort.

Type is the mode of exercise. Cycling is a type of cross training for a running program.

Time is the duration for a workout. Thirty minutes of hill repeats is an example.

Based upon those principles, a running program should include a weekly long run, speed workout, tempo workout, easy runs, and cross training. Hill repeats and speed workouts can be used on alternate weeks. 

Easy runs or cross training should follow the day after long runs, speed, or hill workouts. Easy runs, cross training, & rest days are used to allow the body to recover from the high intensity or high energy demanding workouts.


Contact me for online personal training programs!



Friday, October 28, 2011

Thoughts While Running




By Runnergirl Training

A question that I am often asked is what can you think about while running? What keeps you mentally going for miles?

I find that it is a mental journey. Initially, I start out and mentally sort through the thoughts on the forefront of my mind; what to reply to send on an email, errands to run in the afternoon, etc.

After a while, my mind wanders to bigger thoughts such as long term problems I am mentally working through; what to do to further my career, how I can assist a relative with failing health, etc.

After working past the mental hurdles that seem to hem me in, my mind feels fee to fly. The air seems easy to breathe, my feet feel light, and the miles pass quickly.

Time spent in my running shoes does not solve the world hunger crisis or economic issues. Somehow it enables me to get beyond the thoughts and concerns of everyday life that hold me back from being my best. 



Running helps me be the best version of myself. I am grateful to be a runner!


Monday, October 24, 2011

Foods That Should Be Bought Organic

organic fruit vegetables food to buy organic pesticide free

written by runnergirl training 

It can be confusing to know what food to buy organic at the grocery store. There are a lot of options to select from and sometimes price can be a big differentiator between organic & non-organic. Check out the following food items that offer the best nutrition when grown organically.

Monday, October 17, 2011

Honey As A Performance Food

honey performance food sugar energy snack workout


By Runnergirl Training

Honey is a quick and efficient source of energy. It is easy to take along workouts or races.
It is a sweet choice for a pre or during workout snack. Honey is a blend of water, sugar, minerals & protein. 

Monday, September 19, 2011

Cardio & Muscle Gain


cardio muscle gain exercise fitness

By Runnergirl Training 

Cardiovascular (cardio) or aerobic training provides a variety of health benefits and is a necessary component to any training program. The type of goal differentiates the type, duration and intensity level of the cardio training.

Monday, September 12, 2011

Hal Higdon's 30/30 Plan


Try Hal Higdon's 30/30 program for beginner runners here.

Saturday, September 10, 2011

How Calories Work

what is a calorie nutrition burn calories food

written by runnergirl training

Ever wonder what a calorie means? We all seem to either counting, watching & burning them. But what is it that we are really talking about when we mention calories?

Energy Systems Used In Running


Written By Runnergirl Training

Energy systems used during running varies depending upon several factors including intensity, duration, recent calorie intake, etc. Let's take a look at how each system is called into action. 

Clark and Lucett (2009) show distance running to be ten percent ATP/CP, twenty percent glycolysis, and seventy percent oxidative (aerobic) energy systems. All three energy systems contribute at the start of exercise but the contribution depends upon the individual, the effort applied or on the rate at which energy is used (Mackenzie, 1998).

Mackenzie (1998) describes the following energy systems used during running:

ATP - Adenosine Triphosphate: a complex chemical compound formed with the energy released from food and stored in all cells, particularly muscles. Only from the energy released by the breakdown of this compound can the cells perform work. The breakdown of ATP produces energy and ADP.

CP - Creatine Phosphate: a chemical compound stored in muscle, which when broken  down aids in the manufacture of ATP. The combination of ADP and CP produces ATP.

LA - Lactic acid: a fatiguing metabolite of the lactic acid system resulting from the incomplete breakdown of glucose. However Noakes in South Africa has discovered that although excessive lactate production is part of the extreme fatigue process, it is the protons produced at the same time that restricts further performance

O2 means aerobic running in which ATP is manufactured from food, mainly sugar and fat. This system produces ATP copiously and is the prime energy source during endurance activities

Karp (2006) further describes the phosphagen system as:

As the fastest way to get ATP for muscle contraction, the phosphagen system is the predominant energy system used for races lasting up to 10 seconds. The muscles of sprinters like Maurice Greene, who has run 100 meters in 9.79 seconds, are great at   producing ATP via the phosphagen system. Training this system consists of running short, very fast sprints lasting 5 to 15 seconds with 3 to 5 minutes rest between each. The long rest periods allow for creatine phosphate to be replenished in the muscles so it can be reused for the next interval. 

The anaerobic glycolysis system is stated by Karp (2006) as:

Glycolysis, literally meaning "to break glycogen," is the second fastest way to get ATP. It is the predominant energy system used for races lasting from 30 seconds to two minutes. Even the mile, however, if run in less than about five minutes, relies heavily on anaerobic glycolysis for energy.

Karp (2006) defines the aerobic system as the following:

Since humans evolved for aerobic activities, it’s not surprising that the aerobic system, which is dependent on oxygen, is the most complex of the three energy systems. As such,   it is also the slowest way to get ATP. "I’m oxygen," it says to the muscle, with more than a hint of superiority. "I can give you a lot of ATP, but you will have to wait for it."

The aerobic system is the predominant energy system used for races lasting longer than three minutes. Since distance running is primarily limited by the delivery and use of oxygen, most of your training should focus on improving your aerobic system’s ability to supply oxygen to your running muscles.

How is each system trained? Exercise intensity & duration play major roles in determining which system is used. According to Karp (2006) the phosphagen system is trained via short sprints five to fifteen seconds long with three to five minutes of recovery between each sprint. The anaerobic glycolysis system is trained by performing sprint intervals for thirty seconds to two minutes. The work rest ratio is one to two. The aerobic system is trained through long duration runs with high weekly mileage.

Clark, M. & Lucett, S. (2009). NASM essentials for sports performance training. Philadelphia, PA: Lippincott Williams & Wilkins.


Karp, J. (2006). Turn on the power. Retrieved from http://runningtimes.com/Article.aspx?ArticleID=7792&CategoryID=&PageNum=1


Mackenzie, B. (1998). Energy pathways. Retrieved from http://www.brianmac.co.uk/energy.htm



Sunday, September 4, 2011

15k Training Programs


Training for a 15k race? Check out Hal Higdon's training program here.


Wednesday, August 31, 2011

Difference Between Vegan & Vegetarian Diets

difference vegetarian vegan diets nutrition healthy food dairy free meat free IBS


written by runnergirl training

Ever get confused on diet names? For example, vegetarian and vegan diets are similar but yet have distinct differences. There are a variety of subsets for general diet terms but let's explore the main differences. 

Detraining - Use It Or Lose It

detraining online personal training




written by runnergirl training


Detraining is what occurs when you stop exercising and the health and fitness gains diminish. There are a variety of reasons that detraining can happen including a schedule change, travel, sickness, holidays or injuries. Does everyone lose their level of fitness at the same rate? What can be done to prevent it & recover what was lost? Click below to find out!

Friday, August 19, 2011

6 Benefits Of Protein

benefits of protein how much protein to eat protein calculator nutrient timing recovery from exercise eating fuel

written by runnergirl training


Protein serves a lot of purposes for the body. It is also important to know how much protein to eat each day. Check out these 6 benefits of protein.
Related Posts Plugin for WordPress, Blogger...