Book Review: NSCA - Developing Endurance

Written By Runnergirl Training

Human Kinetics provided me the book Developing Endurance for free from a Twitter contest. The following is my book review.

The National Strength and Conditioning Association (NSCA) has authored a fantastic book for designing endurance programs. 

The book provides a brief discussion of exercise physiology. Various endurance tests are explained and training heart rate and rate perceived exertion (RPE) tables are provided. There is an exploration of several training conditions including environment, health status, and more.

It does an excellent job covering nutrition and hydration principles. Basic weight lifting techniques are discussed and include the pictures for each featured lift. Running and triathlon training programs are provided. 

Several aspects needed to build endurance training programs are described. To begin, gain background information regarding history of injuries, training status, the amount of time that can be invested into training, and seasons/periodization of training for the sport. Also to be included are rest days, recovery workouts, and components of mental and nutritional training.

The mesocycle and microcycles of the training year are broken down into segments and discussed. It does a thorough job of describing the incorporation of races into the training cycles. Specific facets of training (aerobic, strength, and flexibility, etc) and tapering for races are examined. 

This is an excellent book that uses research based rationales to design endurance training programs. It is practical and easy to implement into training programs.

It is sold at Human Kinetics. 

NSCA Texas State Clinic

Written By Runnergirl Training

This Saturday, I attended the NSCA Texas State Clinic at Baylor University in Waco, Texas.

I have attended many NSCA events over the past 10 years. I really enjoyed this clinic! Great speakers, helpful and practical information, and opportunities to meet fellow colleagues.

The clinic began with weight lifting and track drills demos.

The Back Squat: Baylor Football Coaching Staff

The Bench Press: Baylor Football Coaching Staff

The Back Squat with Chains: Baylor Football Coaching Staff

Track Drills: Baylor Associate Track Coach Michael Ford

There were informative speakers from several schools both at the high school and college level. They spoke on various aspects of strength and conditioning programs for their level of athletes.

Lecture: UNT Director of Football Performance Frank Wintrich

This was a great experience! I would like to see a few tweaks for the next NSCA Texas State Clinic such as a vegan meal option, on site signage (there were no signs on the exterior of the facilities), and guest wifi.

Great job Baylor Athletic Performance staff! Their website is here & twitter is here!

Product Review: Raw Elements

written by runnergirl training


Raw Elements is an organic sunscreen brand. They contain 70% organic ingredients & are USDA certified.

Raw Elements provided the products in the above picture for me to try & review. I am always on the lookout for organic products, especially for skincare. I am impressed with Raw Elements as they support skin cancer awareness and give away tons of their products at races!

I like that it does not sweat off or sting my eyes. Both the lotion & stick are easy to apply & wear. I also like that it is organic. It is paraben, chemical, fragrance free and non nano! It protects against UVA & UVB rays. Very rare to find so many health conscious factors in one product!

Daily sunscreen use is a must!! Raw Elements has great products! Give them a try!

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.