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

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. 

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! 

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

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.

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. 

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!

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!

Foam Rolling - Piriformis

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

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.

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

apple watch heart rate monitorGarmin Forerunner 235 heart rate monitor running watch

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

Running Ins and Outs Online Personal Training

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

Twitter Wellness Chat with Dr. Jamie Kane

If you missed the wellness chat on Twitter tonight, 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.

The following are his posts and/or replies for the discussion:

* When talking about running nutrition, it is important to determine goals/purpose.

* General health, peak for performance, racing, weight-loss all have different requirements.

* You might want some longer acting carbs. GU and Gatorade pretty quick burning stuff w/potential crashes.

* I find that GU is temporarily useful for me but I almost always feel the crash as it is wearing off.

* It probably isn't absolutely necessary to eat before a moderate distance run. enough glycogen is stored.

* You might also want to consider something like granola that mixes fast acting & slower burning carbs.

* GU/gels etc. are crucial after you pass a certain distance & are out of your own carbs to burn.

* You have over 1000 calories to spare, though, which for most runners is more than 10 miles.

* Simple equation = 1 liter for every pound you have lost during run but depends on temp, humidity. Need sodium too.

* I believe the 200-300 kcals/hr refers to the amount the amount of carbs that can be stored, not amount of sugar in blood.

* On a hot day, I like cola after a long ride. Very little beyond carbs is actually needed post endurance workout.

* There is very little evidence on protein post-workout (minimal benefits).

Grades Given For Fast Food Chains

If fast food chains could receive grades, what would they receive? Have a look here!

Sodium Quiz - Test Your Salty Knowledge

Take this quiz to test your knowledge on sodium!

Sodium - What's Too Much?

Wonder how much sodium is too much? Check out this article here!

Related Posts Plugin for WordPress, Blogger...