When To Add Speed & Miles

written by runnergirl training

When progressing through a running program it is important to know how and when to add more speed or miles. Read more below!

Cancelled Marathon?

written by runnergirl training

Sometimes races get cancelled at the last minute. Perhaps bad weather will affect the race or a personal issue gets in the way of race day. Here are 4 helpful ideas on how to salvage all of that endless time spent training.

Product Review: Flexitol

written by runnergirl training

As a runner, I have tried most heel creams on the market. I recently tried Flexitol and love it! It has just the right consistency. Heels, feet, & toes stay soft even during high mileage training.

I also like that it is paraben free.

You can buy it at most drug stores and Wal-Mart.

Hands When Running

Written by Runnergirl Training

Runners tend to hold tension in their upper body as they became fatigued when training or racing. This tension drains energy from being efficiently used.

A simple way to keep the upper body loose is to have the hands relaxed, with thumbs touching the fingers, as if you were holding a cylinder in your hand. 


This will keep the hands from becoming clenched into fists and causing over tense muscle in the arms, neck, & shoulders. 

Running Posture

Written by Runnergirl Training

Running posture

When running, it is important to keep a relaxed and efficient posture. 

Simple cues as a reminder for keeping perfect posture are:

Chest out

Shoulders down & back

Abs in

Contract glutes

Knees in line with toes

Arms driving back, at the sides

Hands unclenched 

Happy running!

Hyponatremia

Written by Runnergirl Training

Hyponatremia is the condition of excessively drinking water. This causes the sodium in the blood to be over diluted. Nerves & muscles are unable to properly function with an electrolyte imbalance and serious health complications may result.

Signs can include dizziness, nausea, blurred vision, confusion, slurred speech, & muscle cramps.

Steps to help recover from hyponatremia include eating salty foods and drinking sports drinks that contain sodium and electrolytes.

Some ways to prevent it from occurring are to drink one cup of water every twenty minutes during exercise, do not drink more water than you are sweating, and use a sports drink for exercising beyond an hour.

4 Speed Drills

written by runnergirl training

Drills are exercises performed with a specific purpose such as increasing leg turnover or stride length. The following are 4 drills to fine-tune the mechanics of running. Read more below!