Runnergirl Training: March 2011

Wednesday, March 30, 2011

Runners' Digest - Fixes To Stomach Problems

An upset stomach can ruin any workout! Check out fixes to common causes for upset stomach here.

Monday, March 28, 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.

Sunday, March 27, 2011

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!

Saturday, March 26, 2011

Ankle Injury

You're ankle is injured. What do you need to do to make sure it heals properly?

Read here at WebMD to find out!

Perfect Timing For Runners

Find out when to train, eat & stretch for your best performance. Timing is everything.

Friday, March 25, 2011

Dynamic Warm Up For Runners

What's The Nutritional Breakdown Of Apples?

Did you know that an apple has 10% of the RDA of vitamin C & 12% of fiber?

Learn all of the facts here!

Thursday, March 24, 2011

Running Drills - Acceleration

Try out these running drills for acceleration.

Biomechanics Of Running

Running does not seem overly complicated. It is merely placing one foot in front of the other & propelling in a direction, right? Yes, but it is also a series of several events within the body taking place. This can be broken down to the cellular level of what occurs during running (or exercise).

This post is focusing on the biomechanics of running. It is interesting!

Wednesday, March 23, 2011

P.M.S. - Post Marathon Syndrome

Yes, it's real. You finished your marathon (or other event/race) & now you feel a bit lost or empty. That's normal. Read about it & what to do now that you've accomplished your goal! Life is not over. It's just PMS.

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

yasso 800s running marathon speed track workout

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. 

Running Program Building Blocks

Does your running program have the key building blocks? What is the importance of the various types of running workouts? Learn more here!

Tuesday, March 22, 2011

Hips Stability / IT Band / Glutes Strengthening - Wall Bangers

This is an effective exercise that targets the muscles in the knees, hips, glutes, & IT Band.

Nutrition For Endurance Athletes

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

7 Most Common Body Breakdowns For Runners

Runners tend to have common injuries. Knowing what they are & how to treat them will keep you on track with your goals! Check them out here!

Monday, March 21, 2011

Sciatica - Back/Leg Pain

What is sciatica? It is the irritation of the nerve roots that extend to the sciatic nerve. It can cause pain, tingling, or numbness in the lower back & leg. Find out more here!

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 his website.

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 #1Plan 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 lowest quality!

Statement from @tri2thrive: Of course.. agree, but times when drive-thru is unavoidable no matter how much planning ahead.
Dr. Jamie Kane Reply: carry beef jerky and apples, seriously, it will be cheaper, faster and healthier.

Dr. Jamie Kane Statements: Also, going to fast food because kids want it doesn't help anyone. You wouldn't give them cigarettes.

Planning allows greater relative control over the situation, although sometimes the choices really are absolutely limited.

I speak to new parents all the time. My first suggestion is avoid getting young kids hooked on juice.

Statement from @fitkitdotcom: Don't make exercise an option!! Play outdoors, get of the TV/computer/couch.
Dr. Jamie Kane Reply: Kids don't need to exercise. They need to play actively. Make it fun. 

Dr. Jamie Kane Statement: Remember, start kids early. Good habits and lots of outdoor playing from the earliest moments.

FITT Principle

fit principle fitness running program design exercise routine change design create

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! 

Sunday, March 20, 2011

The Strassburg Sock - Plantar Fasciitis, Achilles Tendinitis, Tight Calves

Are you looking for relief from plantar fasciitis, tight calf muscles, or achilles tendinitis? Check out the Strassburg Sock.

Saturday, March 19, 2011

Pain Relief - Biofreeze

Looking for a post workout pain reliever? Try Biofreeze.

Friday, March 18, 2011

Thursday, March 17, 2011

Are You Overtraining?

How do you know if you are training/exercising too much?

Overtraining is a real facet of training. It affects over 130 different mental & physical aspects.  Learn more to prevent it from happening & derailing your success!

Wednesday, March 16, 2011

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!

Band-Aid Advance Healing Blisters For Fingers & Toes

Tuesday, March 15, 2011

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

Monday, March 14, 2011

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!

Sunday, March 13, 2011

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.

Saturday, March 12, 2011

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

Friday, March 11, 2011

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 his website.

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 #1I 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 ReplyPerimeter 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 ReplyThe ingredients should also be what you are eating, not what is put in to preserve it.

Question #3: So besides growing, shopping the outskirts of the store, how do you stay away from bad food?
Dr. Jamie Kane Answer #3Ideally, make food yourself & don't rely on quick fixes. Also, think of produce as your primary food & everything else as supplements & treats

Statement from @melaniehevel: Also, read nutrition labels.
Dr. Jamie Kane ReplyOr buy foods w/out nutrition labels. Then just one ingredient.

Statement from @Jose_Galvan: Pack a lunch for school/work it helps avoid temptation to grab junk food!
Dr. Jamie Kane ReplyPacking lunch saves money and calories.

Statement from @melaniehevel: Definitely key to not beat yourself up if you do eat something less than healthy. Making urself feel guilty often doesn't help!
Dr. Jamie Kane Reply: Agree. beating yourself up doesn't help. but putting in full effort is required sometimes.

Question #4: Do your friends/family make eating "real food" hard or difficult for you? How do you react?
Dr. Jamie Kane Answer #4This is my profession and I still have a hard time getting friends/family to take my eating seriously

Statement from @thefitgourmond: When I make bad choices I know that the next meal or snack is an opportunity to get back on track.
Dr. Jamie Kane ReplyRight, difference between recognition and action vs. self-abuse

Statement from @itsjen: Being a vegetarian for so long I'm over criticism of what I do or don't eat. it's my body
Dr. Jamie Kane ReplyWe have to remember that people rarely put a gun to our head & force-feed us junk. We are responsible for ourselves.

Statement from @mhough88: Food inc will set any one straight! It opened myself and my wife's eyes to the real truth.
Dr. Jamie Kane Reply: Chicken treated w/ammonia. Blech!

Statement from @melaniehevel: Emotions, wanting "comfort," and food are usually not a good combination! Often when others are involved, those things come in.
Dr. Jamie Kane ReplyRight on emotions. Euphoria & parties can be as bad as despair & stress. 

Statement from @thefitgourmand: You are right! Food is so social we forget that it is a personal choice.
Dr. Jamie Kane ReplyCan work both ways. A lot of people over-snack when they are at home. Depends on personality-type.

Statement from @iamjosie: It's got to be ok to have some every so often right? at least that's what I tell myself & salad pizza is my fav :)
Dr. Jamie Kane ReplyI don't see why not as long as you take care of yourself in general. We all have choices to make. For all my talk, I can't imagine life w/out pizza. I just discourage others from eating it. 

Statement from @itsjen: I love this tweet! RT @ For all my talk, I can't imagine life w/out pizza. I just discourage others from eating it.
Dr. Jamie Kane Reply: Got to be honest. even after shoulder surgery when i promised myself strict healthy eating, i still ate pizza.

Dr. Jamie Kane RecapThanks for a fun hour. Eating real food will have you feeling and looking good and keeps the doctors away. 

Pace Calculator

Here's a great running pace calculator.

Thursday, March 10, 2011

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

back stretches sockwell compression socks

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:

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