Runnergirl Training: 2017

Wednesday, June 21, 2017

Avoiding Dehydration

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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.

Monday, June 19, 2017

The Virtual Race Calendar Buy One Get One FREE Sale

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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.

Thursday, June 15, 2017

Negative Split Training

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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.

Thursday, June 8, 2017

5 Fitness Facts

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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.

Friday, June 2, 2017

Preventing High Blood Pressure

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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.

Tuesday, May 30, 2017

6 Fitness Myths Busted

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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.
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.
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 nutritional breakdown of your habits. This is one of the easiest and quickest ways to lose weight.

4. Women who lift weights will get bulky.
Women do not have enough testosterone to build bulky muscles like men. Women need to incorporate resistance training to maintain muscles for strength for everyday activities, to increase metabolism and be toned (not squishy). In order for a women to maintain a large amount of muscle mass they have to perform a lot of resistance training, consume a lot of protein (and possibly supplements) and eat a lot of calories to support and maintain that mass. They go out of their way to purposely achieve those results.

5. You need to drink a protein shake after every workout.
A protein shake is a meal replacement. That means you drink it instead of a breakfast, lunch or dinner. Depending on the calorie content you could make it a snack. If you really want to down a shake post workout then incorporate it into your nutritional plan for the day. You could hit then gym then have a shake for breakfast. You could do a bodyweight routine at work and drink a shake for lunch. You could do an evening commute run home and then have a shake for dinner.

6. To get a ripped 6-pack you need to do a million crunches.

There is no way to spot reduce. Abs, biceps or calves development are all going to be dependent on several factors including your genetics, nutrition, workout program, etc. Instead of focusing on 1 particular body part try to focus on your overall total body. If you want to see an increase in muscle definition then focus on a workout program that will use cardio and resistance training components and reduce the amount of processed foods you eat. Try to switch them out for organic, whole food, fresh (or canned with low sodium) food options. In 1-3 months of making these adjustments you should notice your body feeling energetic, clothes fitting better, etc.

Monday, May 22, 2017

Foods That Hydrate

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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.

Wednesday, May 17, 2017

Energy Pathways for Running

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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!

Thursday, May 11, 2017

Brick Workouts

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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.

Tuesday, May 2, 2017

5 Tips To Race Alone

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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!

Tuesday, April 25, 2017

Product Review: Rolflex Sports Roller

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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.

Wednesday, April 19, 2017

How To Not Overeat

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written by runnergirl training

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

Saturday, April 15, 2017

Shin Splints

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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.

Thursday, April 13, 2017

Are You Eating Too Much Sugar

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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.

Friday, April 7, 2017

Portion Control Tips

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written by runnergirl training

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

Friday, March 31, 2017

Rest Day

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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!

Tuesday, March 28, 2017

Plantar Fasciitis

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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.

Monday, March 20, 2017

Product Review: Arctic Cool Instant Cooling Shirt

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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!

Tuesday, March 14, 2017

Benefits of Walking

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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.

Saturday, March 11, 2017

Product Review: Arctic Zero Lactose Free Ice Cream New Flavors

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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!

Tuesday, March 7, 2017

The Luckiest Run

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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!

Monday, March 6, 2017

Importance Of Sleep

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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.

Monday, February 27, 2017

Carrageenan & How To Avoid Eating It

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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. 

Saturday, February 18, 2017

New Runner Tips

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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!

Thursday, February 9, 2017

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!

Monday, January 30, 2017

Product Review: MALK Nut-Based Milk

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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.

Thursday, January 26, 2017

Weight Loss Nutrition Tips

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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!

Saturday, January 21, 2017

Dress To Run in Cold Weather

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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.

Thursday, January 19, 2017

Product Review: Lululemon Run With Me Toque

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written by runnergirl training

The Lululemon Run With Me Toque is a fabulous beanie hat for running! It has some great features making it a must-have!

Monday, January 16, 2017

Virtual Running Club

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written by runnergirl training

You know that crazy exillirating feeling you get when you cross the finish line of a race? It's what draws you into signing up for the next race as soon as possible! I have a way for you to get that amazing feeling more often & at your convenience!

Sunday, January 15, 2017

Race Review: Walt Disney World Half Marathon 2017

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written by runnergirl training

The 2017 Walt Disney World half marathon was cancelled the night before by runDisney officials. The weather was supposed to call for lightening and rain. 

Friday, January 13, 2017

Featured on Fittous Top 75 Running Blogs in 2017

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written by runnergirl training

I am honored to be included in Fittous' Top 75 Running Blogs You Should Follow in 2017!

Thursday, January 12, 2017

Race Review: Walt Disney World Marathon Weekend 10k Race

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written by runnergirl training

runDisney Walt Disney World 10k race is a blast! The whole proceeds begins long before you ever enter your race day corral. This is a 6.2 mile race that is part of the large Walt Disney World Marathon Weekend.

Wednesday, January 4, 2017

REI Garage Sale

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written by runnergirl training

When people think of garage sales images such as a vase from the 60's, a broken clock radio & ratty clothes spring Timmons. But when attending an REI garage sale such images vanish to the reality of deeply discounted slightly dinged & returned gear.

Sunday, January 1, 2017

Blisters 101

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written by runnergirl training

If you run or workout regularly you have experienced the perils of blisters! Find out what causes them & how to avoid them.
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