Cauliflower Crust Pizza

Cauliflower Crust Pizza

There is a growing trend in athletes and other health conscious individuals to start ditching the gluten and start eating whole foods as a means of increasing athletic performance and improved digestion and for good reason. Continue reading “Cauliflower Crust Pizza”

Why Runners Should Buy Local

You cannot pick up the newspaper or listen to the radio these days with out hearing about the meat recalls that have been happening across the country. If this isn’t a wake up call to buy local and support your local producers than I do not know what is. A major part of healthy living is fueling your body with the best quality food you can get. You wouldn’t put oil in your car gas tank would you? So how can you justify putting anything but the best quality food into your body and expect it to perform?

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6 Reasons Why All Runners Should Weight Train

If you have not added at least one day of strength training to your weekly running routine you are doing yourself a huge disservice. Most runners think that time off the road is wasted time, but adding in quality strength training time will help your overall running experience. Not only will it help to increase body strength but here are 6 other reasons why it will help you have a long and happy running career. Continue reading “6 Reasons Why All Runners Should Weight Train”

5 Reasons to Run While Traveling in the UK

If you are planning to head across the pond for a vacation or if you are lucky enough to be going to the Olympics this year, you should also be making plans on where you are going to be running. This is an amazing country to explore on your feet, so get out there! Here are the top reasons why you should not forgo your running regime just because you are out of your normal routine. Continue reading “5 Reasons to Run While Traveling in the UK”

Keep Motivation Up, As Temperatures Go Down

Keep your motivation up when the temperature goes down.  We’ve all heard the complaint and maybe even used it ourselves from time to time; “There is just not enough time in the day to go for a run,” or “It gets dark so early now and I don’t like running in the dark.” O.K. when I said “complaint” what I really meant to say was “excuse” because that is exactly what that is.

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Energy Gel Comparison

We have all seen them on the shelves of running stores—the running gels and gummies that promise improved endurance and increases in performance.  Find out what these gels are truly capable and use this comparative list to determine which of these popular boosts fit your needs best. Continue reading “Energy Gel Comparison”

Cross Training for Runners Done Right

cyclingIf you are finding that you have reached a plateau in your running as the summer slowly turns to fall, it might be time to give cross training a try. Cross training is defined as training in a sport other than the one you compete in with a goal of improving overall performance. Cross training aims to eliminate muscular imbalances that are created by repeatedly working the same muscle group. These imbalances are what can lead to overuse injuries. It is also a great tool to ward off burn out and boredom. Given the tremendous benefits, it can be very overwhelming when faced with what to do.

There are so many different activities that are not only fun but can efficiently work other neglected muscle groups and in turn improve your overall running performance.

Swimming for example is a great low impact, cardio exercise that is perfect for a recovery day. There are many different ways that you can spice up your time in the pool; like using a pull buoy between your legs and just working on your arms or by holding a flutter board in your hands you can focus on just working your legs. When doing laps, you can do speed intervals with a 15 – 30 second rest between. You can also incorporate different strokes into your routine like freestyle, breast stroke and back stroke. Aqua jogging is another excellent way to maintain your cardio fitness while taking it easier on your joints. Learn more about aqua-jogging! Continue reading “Cross Training for Runners Done Right”

Proper Running Posture

Do you spend most of your day sitting at a desk, slouched down over a computer and then try to go for a run? Have you ever taken time to look at your posture when sitting or standing and think of how it affects your running posture and overall performance? Well if not, you may want to start. Your posture while running is essential to your overall running performance and if your posture at rest is poor, you could be on the road to an injury.

If you try to run with proper posture but your resting posture is poor then you are exerting a tremendous amount of energy by trying to fight against your bodies’ alignment.

shalane flanagan

Improper posture is usually the result of muscle imbalances. As you fatigue during a run, these imbalances lead to an increase in tissue load and trauma which results in overuse injuries and decreased performance. Continue reading “Proper Running Posture”

Heart Rate Training Zones

Have you ever been out running on a hot day and after pushing yourself to get to the top of a hill you feel your heart beating uncontrollably? Do you ever stop and wonder what is actually happening to your heart?

Your body is an extraordinary machine that is able to function at many different levels, and understanding what level or “zone” your body is working in can be very beneficial in your efforts to increase speed, endurance and ultimately performance.

Finding your optimal heart rate training zone is easy to do and contrary to popular belief doesn’t require the latest in running technology.  Start by subtracting your age from 220 (220 – age).  This number will give you an estimate of your maximum heart rate (MHR). Depending on what type of run you are doing, whether it is a long slow run or training at your anaerobic threshold, you will be training at different percentages of your maximum heart rate. A heart rate monitor is an excellent way to quickly find your heart rate at any given point during your training. If you do not have a monitor, no sweat! Another way of finding your heart rate is to count your pulse for 10 seconds and multiply by 6. For a more accurate reading count your pulse for 30 seconds and multiply by 2.  If you are a coach, this is an excellent way to quickly check how well your athletes are recovering between intervals. Continue reading “Heart Rate Training Zones”