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Showing posts from 2017

Product Review: Heart Zones Blink 3.0 Heart Rate Monitor

written by runner girl training


The Heart Zones Blink 3.0 is an amazing fitness wearable! It tracks heart rate, calories, steps, & cadence. Check out why it is so unique and fun to use!

Gait Cycle & Ankle Exercises for Runners

written by runnergirl training 
Ever wonder if your running form is correct? A good way to check out your running posture is to take a look at your gait cycle.

Agility Drills for Runners

written by runnergirl training

Agility is very important in sports that rapidly change pace and direction. Distance running is generally not requiring a lot of rapid changes of direction. But having a good sense of agility helps runners to avoid injuries (stepping off a curb and catching yourself before falling, dodging something on the ground and avoiding rolling your ankle, or rapidly running around another runner who suddenly stopped at a water stop in a race).

Product Review: Bali Body Bronzing Lotion

written by runnergirl training


Bali Body Bronzing Lotion is an amazing tinted moisturizer. It gives a bronzing glow immediately when applied. There is no need for sunshine exposure to get the glow.

GIVEAWAY - Sockwell Compression Socks & Winner Announced

written by runnergirl training


Time for another giveaway! I've teamed up with Sockwell for a giveaway of a pair of their knee high compression socks! They will select the style & mail it to you. See rules below!

Stop Foot & Leg Cramps

written by runnergirl training 
Foot cramps can stop any runner right in their tracks. Check out how to avoid them and how to end them when they strike.

Running Program Building Blocks

written by runnergirl training
The Internet, bookstore shelves & running clubs are full of information (or misinformation) about running programs. How do you know if the program is balanced?

Life After A Marathon?

written by runnergirl training 

Is there life after a marathon (or half marathon, etc)? The answer is yes and it takes a bit of planning just like you did to arrive at the starting line.

DC Talk Jesus Freak Cruise July 2017

This is my review of the DC Talk Jesus Freak Cruise on the MSC Divina on July 11-15, 2017. See below!

Staying Motivated for Running

written by runnergirl training
Three useful motivational techniques for running are creating small goals, changing up the training program & having fun! See more below.

GIVEAWAY - Lumo Run on Instagram

CONTEST TIME!!!!! - I have been using my Lumo Run for a year & love it! It gives impressive stats of my run that other wearables don't offer. After a few running injuries I was searching for a device to help with biomechanics when running. Lumo Run is fantastic for correcting deficiencies in running posture. It's a small device that clips on the back of your waistband. The phone app provides the data showing you how you compare with the standards. It also has audible cues and half mile updates on your progress. Additionally, the app gives exercises to correct each postural deficiency. It's like having a physical therapist running with you & cueing you!


- Ready to win your own Lumo Run? You must do all of the following to enter: Like this postFollow me @runnergirltraining & @lumo.run on InstagramTag a minimum of 3 people, 1 per comment. Each comment counts as an additional entry.- Contest ends this Saturday July 8th, 2017 at 12pm noon Central time!



Blog Award - Naked Nutrition

My blog received a Top Fitness Bloggers award from Naked Nutrition! You can see their list here. I would like to thank Naked Nutrition and all of my readers for making Runnergirl Training a top read fitness blog!


Acceleration Drills for Running

Acceleration is defined as increasing speed over a short period of time. As a runner acceleration is very important. You need it when starting, when picking up the pace throughout and at the end of a race.

Nutrition Changes Through Cooking

Nutrients in food can change when it is exposed to cooking and altered through the light, heat and oxygen. Each of these decreases the nutritional quality of the food.

Sciatic Nerve Leg and Glute Pain

Sciatic pain can be a common pain for runners. It is pain that runs down the back of the leg from the glutes to the knees. There are several causes and also ways to get relief.

Avoiding Dehydration

written by runnergirl training
Dehydration can be the arch nemesis of runners. It can even sneak up on you before you know it. Sometimes hours later you will suffer the effects only to realize you missed the warning signs. Check out how to prevent and deal with dehydration.

The Virtual Race Calendar Buy One Get One FREE Sale

written by runnergirl training
Virtual races are an excellent way to stay motivated no matter your training goal, encourage your friends and family to get active and support charity.

Negative Split Training

written by runnergirl training
What is a negative split? It is a racing or training technique when the second half is performed faster than the first half. There are a few reasons behind using this practice.

5 Fitness Facts

written by runnergirl training

There is a ton of health and fitness information out there! From the internet, magazines, books, TV, exercise videos & the latest fad seen at the gym. Below are five of the core fitness concepts to get you to your goals.

Preventing High Blood Pressure

written by runnergirl training 
High blood pressure, also known as hypertension, is a silent killer. There are no symptoms of having high blood pressure. However, it is a very dangerous condition and if it goes uncontrolled it can be fatal.

6 Fitness Myths Busted

1. You burn more calories if you do cardio before weights. Kinda true. As you fatigue the second workout will be less intense and therefor burn less calories than the first workout. Do the main focus workout first. If you are marathon training then run first. If you are working on improving your 1 RM on squats then lift weights first.

2. The cardio equipment at the gym accurately records calories burned. False. Cardio equipment at the gym is notoriously off (incorrect) when recording calories burned. A more accurate way to know your calories burned is to use a fitness band/watch or an online calories burned calculator.

3. Poor eating habits can be erased with tough workouts in the gym. False. While in your teens and 20’s you can try to get by it will eventually catch up to you at some point. Excess sugar, calories, alcohol and poor nutrition habits will cause poor health. A good way to avoid these pitfalls is to record your daily food and drink intake in an app that will give you the nutriti…

Foods That Hydrate

written by runnergirl training


Staying hydrated can be tricky especially in hot or humid weather and when exercising. There are a variety of foods that have a high water content and can help you reach your daily hydration goal.

Energy Pathways for Running

written by runnergirl training


There are many forms of energy involved in running. It may seem that once you lace up your running shoes the energy needed magically appears. It’s an interesting process and once you read about it you’ll be energized to dash out the door!

Brick Workouts

written by runnergirl training 
You may have heard the term “brick workout” and wondered if it was some latest fad of a bootcamp workout. When in fact it simply means to combine two modes of training into one workout.

5 Tips To Race Alone

written by runnergirl training
Sometimes when you run a race you may have the luxury of friends and sometimes you may be flying solo. Both instances have their pros and cons to the racing experience. Check out a few reasons why racing alone can be fun!

Product Review: Rolflex Sports Roller

written by runnergirl training


Rolflex is an impressive sports massager with some very unique features! Rolling out muscles before and after workouts prevents injuries and has many other benefits. Check out how Rolflex can help you with muscle soreness and joint stiffness from exercise or injuries.

How To Not Overeat

written by runnergirl training


Ever wonder if you are over eating? Here are 5 easy ways to control potion sizes when eating.

Shin Splints

written by runnergirl training

Shin splints is a term used for pain along the front of the shins on the lower legs. It usually is felt along the tibia but can also be experienced at the top, outer part of the lower leg on the tibialis anterior muscle. The pain is caused from a variety of problems. See below for easy remedies for shin splint pain.

Are You Eating Too Much Sugar

written by runnergirl training
Have you ever noticed the scale creeping up but you can't pinpoint a change in your habits to have caused weight gain? Sugar might be to blame for the sneaky increase on the scale.

Portion Control Tips

written by runnergirl training


Ever wonder if you are over eating? Here are 5 easy ways to control potion sizes when eating.

Rest Day

written by runnergirl training

What can you do with your rest day to prevent yourself from climbing the walls? Here are a few easy tips to keep focus even when resting your legs!

Plantar Fasciitis

written by runnergirl training


Plantar fasciitis is a specific heel pain when the plantar fascia becomes inflamed. This is felt as a stabbing pain from the heel to mid foot. Plantar fasciitis is especially painful in the morning.

Product Review: Arctic Cool Instant Cooling Shirt

written by runnergirl training



The Arctic Cool Instant Cooling women's shirt is great for your next workout or run! It boasts a lot of the top tech features!

Benefits of Walking

written by runnergirl training 

There are many health benefits to a walking program. Walking is great exercise and can be easily incorporated into your existing workout schedule.

Product Review: Arctic Zero Lactose Free Ice Cream New Flavors

written by runnergirl training


Arctic Zero just release new flavors for 2017; have you tried them? They are amazing!!! As always, these new Arctic Zero flavors are non-GMO, have whey protein, lactose free, low calorie & low sugar!

The Luckiest Run

written by runnergirl training

The Virtual Race Calendar just released our St. Patrick's Day race medal! It's a glamorous 4 inch sparkle, blinking LED & rainbow sun catcher all in one!

Importance Of Sleep

written by runnergirl training 


The importance of sleep is often overlooked. However, it is a highly essential part of a balanced training program. Society often pressures us to do more & taking time for adequate nightly sleep or naps is seen as a luxury.

Carrageenan & How To Avoid Eating It

written by runnergirl training

You may or may not have heard about carrageenan but chances are you've eaten it. It's pervasive in many foods & has been linked to health problems.

New Runner Tips

written by runnergirl training

New runners can easily feel overwhelmed with diving into the sometimes over complicated world of running. It doesn’t need to be complicated or intimidating to start a running program. Whether you are a new runner or have taken a break for a while here are a few helpful hints to get you off to the right step!

5 Common Exercise Mistakes

written by runnergirl training
Here are 5 common exercise mistakes a lot of people make. Learn some easy ways to avoid them!

Product Review: MALK Nut-Based Milk

written by runnergirl training

MALK nut-based milk has just 5 ingredients or less! Learn more about how the clean nutrition of their products can help you make positive nutrition choices.

Weight Loss Nutrition Tips

written by runnergirl training
Weight loss can be challenging at times. Here are some nutrition helpful hints to make it a bit easier! Try them today!

Dress To Run in Cold Weather

written by runnergirl training


It can be a challenge to navigate dressing for workouts in cold winter weather. Use this helpful guide as a handy reference! All temperatures provided for your reference are in Fahrenheit.
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