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Showing posts from April, 2011

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  end…

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 muscl…

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

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!

Training For Your First Half Marathon

Are you ready to train for your first half marathon? Here is a fantastic training program by Hal Higdon to get you moving!

Training Logs

There are a variety of training logs to use. Here are a few to try.

Active Trainer

Daily Mile

Run Keeper

Lose It

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!

Triathlon Training Programs

Want to start a triathlon training program? Check out Hal Higdon's triathlon programs here & here.

Incorporate Races Into Training Programs

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 fo…
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