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Showing posts from March, 2011

Half Marathon Training Program

Are you thinking of training for a half marathon? Check out Hal Higdon's half marathon training program here.

You can also follow him on Twitter @higdonmarathon.

10k Training Program

Are you running a 10k? Check out Hal Higdon's 10k training program here.

Also follow him on Twitter @higdonmarathon.

Product Review - Aquaphor

Do you have dry hands or feet? Check out Aquaphor. It is amazing for stopping the cycle of dry & cracked skin.

I have used it for years & find it helpful for healing that post run windburned skin!

Product Review - Alive! Shake By Nature's Way

Are you looking for a protein/recovery/meal supplement shake that is nutritional balanced & fill of vitamins?

Try the Alive! shake by Nature's Way. It is offered in two varieties of protein sources with soy and pea protein. It has complete list of greens, vitamin, minerals, digestive enzymes and protein.

I have used it for years & am impressed.

Speed Work - Yasso 800s

written by runnergirl training 

Ever heard of Yasso 800s? It is a running workout that predicts your marathon finishing time and is named after running legend Bart Yasso. 

Nutrition For Endurance Athletes

Check out this article to find out what aspects of nutrition are important for endurance athletes.

Twitter Wellness Chat with Dr. Jamie Kane 03/17/11

Twitter Wellness Chat with Dr. Jamie Kane 03/17/11
If you missed the wellness chat on Twitter last night (03/17/11), you can catch the recap here! It is on Twitter every Thursday evening at 8pm EST by Dr. Jamie Kane. His Twitter profile is here. This is hiswebsite.
Date: 03/17/11

Topic: Kids & Nutrition

The follow are the asked questions & Dr. Jamie Kane's corresponding answers from the discussion:
Question #1: What is the biggest challenge for nutrition & kids? Dr. Jamie Kane Answer #1: Plan ahead when traveling & limit exposure under normal circumstances to fast food.
Question from @tri2thrive: Is it really impossible? Or just not good options around? Dr. Jamie Kane Reply: The fast food options aren't even good if you know what's in them.
Statement from @tri2thrive: Better McD Options: Apple slices, Walnut-Fruit-low fat Yogurt Salad, Chix Selects cut up (NOT evil McNugget), Milk Dr. Jamie Kane Reply: Fast food grilled chicken is not real chicken and the beef is of …

FITT Principle

written by runnergirl training

What are the basic elements of designing an exercise program? Those elements are frequency, intensity, time, type.

Frequency (how often)
Intensity (level of intensity)
Type (mode of exercise)
Time (length of exercise time)

The elements can be manipulated in a variety of ways over time to continue seeing results & reaching your fitness goals!

Product Review - Blisters? Try These Products

Blisters can ruin a great workout. They also linger for days afterwards & are painful. Check out these products to help reduce their occurrence.

These are several products on the market. These are the ones that I use & have found to be helpful!

Body Glide - Anti-Chafe
Band-Aid Friction Block Stick
Band-Aid Advance Healing Blisters For Fingers & Toes

Stability Work With Clock Lunges

Stability work can be combined with other exercises. Try this lunges routine that also uses stability training!

Muscle Review - Where's the Gracilis?

The gracilis is a hip adductor. You can easily remember that function by an adductor "adds" the leg toward the midline of the body. Learn more here!

Some exercises that target:
Cable Hip Adduction
Seated Hip Adduction
Standing Hip Adduction
Lying Hip Adduction

Some stretches that target:
Kneeling Groin Stretch
Lying Wall Groin Stretch
Side Lunge Stretch

Mentally Prepared For The Marathon

There are many factors to prepared for when training for a marathon. One is the mental aspect. How do you keep your body & mind engaged & moving for hour after hour? Check out a few mental strategies to help!

Cupcake Marathon

What is the Cupcake Marathon? It is a virtual race open to anyone. You can walk or run 13.1 or 26.2 miles over 2 weeks (03/14 - 03/26). Just register, log the miles, & report it.

Give Your Sole

What do you do with your old running shoes? Here is a great way to pass them on to others who are in need! Give Your Sole is a wonderful 501 (c) 3. Check them out & pass on your shoes!

That's In My Soda?

Soda drinks are not exactly known for their health benefits. What are the ingredients that make them so unhealthy? You might be surprised to know! Find out more here.

Refueling While Working Out

This article by an R.D. explains how to determine your body's calorie needs during a workout/race.

My personal favorites to have during a race are:

Sport Beans (made with & without caffeine)
Shot Bloks (made with & without caffeine)
Gatorade & Powerade  (full strength options & not cut with water)
Gatorade Prime

Twitter Wellness Chat with Dr. Jamie Kane 03/10/11

If you missed the wellness chat on Twitter last night (03/10/11), you can catch the recap here! It is on Twitter every Thursday evening at 8pm EST by Dr. Jamie Kane. His Twitter profile is here. This is hiswebsite.

Date: 03/10/11

Topic: Real Food

The follow are the asked questions & Dr. Jamie Kane's corresponding answers from the discussion:
Question #1: What is real food? Dr. Jamie Kane Answer #1: I think real food is something that comes in its state of nature.
Question #2: So how do you make sure that you get "real food" into your daily life, on your plate? Dr. Jamie Kane Answer #2: Grow it in your garden, wash and eat!!!
Statement from @thefitgourmand: I shop the perimeter of the supermarkets where real food is available Dr. Jamie Kane Reply: Perimeter of stores is fine, but beware that not even all veggies are what you think they are.
Statement from @BSidesNarriative: If you can't pronounce the ingredients, it's not real food. Dr. Jamie Kane Reply: The ingredients …

Pace Calculator

Here's a great running pace calculator.

Olympic Style Weightlifting 101

Read about Olympic style weightlifting in this article!

Hamstring Injury Video

What causes a hamstring injury? Learn more on this video!

What's a Long Run?

What is a long run? What purpose does it serve in a running training program? How often should it be done? Find out about the long run here!

Tips For First Time Marathoners - Hal Higdon

Hal Higdon is a renown running coach & author. Here is his list of tips for first time marathoners! Follow him on Twitter @higdonmarathon.

Product Review - My Fav Socks - New Balance CoolMax

Runners & all athletes take their socks very seriously. They can make the difference between feeling great & a PR or nightmarish blisters & a disastrous workout/race.

Personally, I like to wear New Balance's CoolMax socks. They fit great, feel wonderful, no bunching, absorb moisture, keep shoes dry, & last a long time. I have worn them for years and have never had any sock drama!

Here is their website!

How Many Calories Burned Doing Jumping Jacks?

Use this activity calculator to find out how many calories you can burn by doing jumping jacks!

The Back Stretches Bunch

written by runnergirl training

Back muscles frequently are tight and shortened from the excessive sitting we require of them (office, car, couch, etc). Having loosened back muscles can make such a difference to your posture, flexibility & pain relief. Try the following back stretches to loosen up a bit. Click here for the stretches!

Lower Body Plyo's - Animated Demos

Are you wanting to try fun plyometrics for legs? Check out these animated demos.

What Pesticides Are On Bananas?

You know that fruit is teated with pesticides. That is a reason to buy organic produce. But just how much pesticides are used & what do they do to your body? Take a look at bananas.

Road ID - Team Road ID Stories

Do you wear a Road ID? Check out Road ID Team's athlete stories about why they wear it.

Foam Rolling - Piriformis

What is the piriformis muscle? This video shows how to foam roll it:

How To Prevent A Cramp

Cramps are terrible! Learn how to prevent them:

VO2 Max & Norms For Testing

VO2 max is a predictor of cardiovascular fitness. There are a variety of tests used to assess VO2 max. The norms and explanation for the tests are here.

Prediction of VO2 Max - 12 Minute Run/Walk Test

VO2 max is a measurement of cardiovascular fitness. There are a variety of tests that may be performed to assess VO2 max.

The 12 minute run/walk test is an easy to use test. Here is a calculator for the test.

How To Stop A Cramp

Check out these tips for stopping a cramp:

There's An App For That! - Lose It

Need an app that helps track calories eaten & exercise? Try Lose It! It is user friendly and quick to use. I have used it since it was available and love it! Here is their website.

4 Back Exercises

Try these 4 back exercises at home!

Product Review - Yes To Carrots Lip Balm with SPF 15

Looking for a lip balm with SPF that works great & doesn't over dry or leave a residue? Yes To Carrots is an organic lip balm. It has SPF 15 for sun protection. I have used it for several years and love it! I buy it at Target. Check it out on the Yes To Carrots website.

Stability Ball Tuck Exercise

There are a multitude of exercises that can be performed with a stability ball. One is a tuck. It is an advanced exercise and should be used following a progression of exercises. The video is from @IHPSWIM on Twitter.

Benefits of a Heart Rate Monitor

written by runnergirl training

There are many benefits to wearing a hear rate monitor when exercising. Most fitness and health goals relate to the effort level of the workout. A heart rate monitor (HRM) shows the level of effort that your heart is working. That is important to know in order to reach your health and fitness goals. Read more below!

Progression of Stability Ball Exercises

Do you use a stability ball in your workouts? Check this article for ideas & progressions of exercises with the stability ball.

Progression of Balance Exercises - Lower Body

Balance training is a fundamental component of any fitness program. It is essential to follow a progression when designing a balance program.

Check out this info to see how to set up & follow a sequence of exercises that will assist you in reaching your goals!

Neck Stretches

Tension is often carried in neck muscles. Try these neck stretches to reduce the tension!

Speed Work For Runners - In's & Out's

written by runnergirl training

What do you do for speed work? There are a variety of drills & purposes that they each serve.

One drill is called "In's & Out's". This is a variation of speed work & recovery running.

A classic example is on a track, run fast on the straights and run slow on the curves. Another option is to use markers like fence posts. Run fast for three fence posts and slow for three posts & repeat.

This workout will improve running economy, speed, leg turnover. Try it out!

Muscle Review - What's An Adductor?

Are you familiar with the term 'adductor'? The adductors are a group of leg muscles. They bring the leg toward the midline of the body, externally rotate, extend, & flex the leg (or the hip, to be specific).

There are multiple ways to work & stretch this muscle group. A few are listed:

Weight Lifting Exercises:
Cable hip adduction
Seated hip adduction
Standing hip adduction

Body Weight Exercises:
Lunges (forward, back, lateral/side to side)

Static Stretches:
Kneeling groin stretch
Lever groin stretch
Side lunge stretch

Hip Stability Video

Check out the following video for a hip stability exercise!

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