Reactive Hypoglycemia

By Runnergirl Training

Reactive hypoglycemia occurs when blood sugar rapidly drops during a workout, shortly after eating, or random occurrences during routine dietary habits.

Factors involved include timing & type of training, most recent nutrient intake, prior hypoglycemic episodes, hydration level, time of day, stress level, blood pressure level, & individual sensitivity to a drop in glucose.

Ways to prevent reactive hypoglycemia:
- Avoid exercise when you have not eaten within the past 4 hours.
- Eat complex carbohydrates, instead of simple sugars. Example peanut butter & crackers, instead of a cookie.
- During exercise, consume carbohydrates (sports drink, gels, bars, etc).
- If you are overtraining, you have an increased probability to be hypoglycemic.
- Being hypoglycemic, eating, & exercising too soon after being hypoglycemic increases the probability to again become hypoglycemic.

Stellingwerff, T. (n.d.). Reactive Hypoglycemia- is it a real phenomena among  endurance athletes. Retrieved from

Self-Myofascial Release - Exercise Physiology of Foam Rolling

Written By Runnergirl Training

Self-myofascial release is a form of stretching and is often accomplished by use of a foam roller (cylinder of foam).

According to Clark and Russell, SMFR uses an individual’s body weight by incorporating a foam roller to massage restrictions that are in the soft tissue. The kinetic chain involved includes joints, neural system (nerves & central nervous system), and the soft tissue system (muscles, fascia, ligaments, tendons).  All of these components must function together to prevent the Cumulative Injury Cycle.

The Cumulative Injury Cycle is composed of several factors. Tightness in the muscles indicates soft tissue adhesions and neural-hyperactivity. The motion of the joint can become altered and change the neural feedback with the CNS (Central Nervous System). This causes a decline in the efficiency of neuromuscular actions. It is followed by premature fatigue and results in injuries.

Hirth (2007) explains the vital role of SMFR for a specific muscle group:
     The clinician could utilize an inhibition technique for the hip adductor complex, such as rolling on a foam roller. Often there are tender points in these muscles that are painful when pressure is applied. Placing constant pressure on the tender points for 30 seconds is thought to decrease muscle spindle activity in the overactive muscle. The next step would be to stretch the inhibited muscle. In this case, one could perform a standing hip adductor stretch for 20-30 seconds. Once the overactive/tight muscle group is inhibited/lengthened, the focus would be directed to activation of the weak gluteus medius.  Hip abductor muscles may play a vital role in controlling knee valgus motion. (p.13)

The following chart from Clark and Russell shows the benefits of SMFR:

Benefits of Self-Myofascial Release
- Correct muscle imbalances
- Joint range of motion
- Muscle soreness & relieve joint stress
- Neuromuscular hyper tonicity
- Extensibility of musculotendinous junction
- Neuromuscular efficiency
- Maintain normal functional muscular length

The following chart from Clark and Russell shows the correct way to use SMFR:

General Guidelines
- Hold each position 1-2 minutes for each side (when applicable).
- If pain is reported, stop rolling and REST on the painful areas for 30-45 seconds.
- Continuing to roll when pain is present activates the muscle spindles, causing increased tightness & pain.
- Resting 30-45 seconds on areas will stimulate the golgi tendon organ (GTO) and autogenically inhibit the muscle spindles, reducing the muscular tendon, & will help regulate fascial receptors.
- Maintain proper Draw In Position, which provides stability to the lumbo-pelvic-hip complex during rolling.
- Perform SMFR program 1-2 x daily.

Clark. M, & Russell, (n.d.). A. Self-Myofascial Release Techniques. Retrieved from 

Hirth, C. (2007). Clinical movement analysis to identify muscle imbalances and guide exercises. Athletic Therapy Today (12) 4, 10-14.

Running Watch & Heart Rate Monitor Reviews

This is my fitness trackers and running watches review. It is limited in scope since it is only the products that I have personally purchased and owned. Read my review here!

Q Angle & Quadriceps Strengthening

Q angle knee online personal training

written by runnergirl training

The Q angle is a measurement derived from measuring a line from the tibial tuberosity up to the midpoint of the patella (knee cap) & another line from the anterior superior iliac spine to the midpoint of the patella. A large Q angle can cause knee pain & injuries. See more below!

Product Review - Perrier

A fun treat that packs zero calories is Perrier water. It fills the cravings for a carbonated drink without adding calories to your day. Try out the various flavors and sizes!

Incorporate Races Into Training Programs

races training running half marathon program coach

written by runnergirl training

You may want to incorporate races into your training program if you are training for a half, full marathon or even a longer distance. Races are a great way to test your race preparedness both mentally and physically. They can function as speed work, tempo or race pace runs in your program. See more below!

You will modify your training program to accommodate including the shorter races. For example, if you wish to include a 10k race on a weekend omit that week’s most demanding workout. Most likely you will drop the long run or speed work. This will help prevent overtraining and burnout from adding in too many demanding workouts.

The main focus of any training program is to arrive at the race properly conditioned, not injured and prepared for that event. If adding in shorter races is too taxing on your body remember to focus on your goal race and not feel pressured to constantly race.

As always, listen to your body and modify your training schedule to allow for adequate rest and recovery.

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