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Cross Training For Runners: Squats And Lunges

Wednesday, June 27th, 2012

You’ve heard the phrase different strokes for different folks right? Strength training for runners kind of fits that phrase. Some runners claim that building up leg muscle will make them heavy, and therefore reduce their speed. Other runners consistently add strength training to their workout plans to help increase speed.

Squats and lunges are two of the most popular lower body exercises. They work major muscles groups and you can practice this exercise at home, outdoors or at the gym. However squats and lunges can also be the most hated lower body exercises, because they’re hard. The harder they are the stronger you’ll get.

Another advantage to squats and lunges are that they can help prevent injury. When done correctly these exercises will help your stabilizing muscles. These are definitely muscles that you need to keep good form while running.

They key is – DOING THEM CORRECTLY.

Tips for proper lunge form:

keep your hips straight forward and your core and chest upright
keep your knees centered over your second toe and don’t push your knees forward past your toes
keep a strong foot, don’t wobble and let your knee rotate inwards

Tips for proper squat form:

the same goes for your knees in a squat – center them over your second toe and don’t push them too far forward
push your bum back
keep your back straight

How has strength training helped your race times? How often do you add lower body strength training to your workout plans?

Tags: how to increase race times, increase speed, injury prevention, lunge form, squat form, squats and lunges, strength training
Posted in Race, Running, Tips | 3 Comments »

Yoga For Runners

Wednesday, June 20th, 2012

(Photo: Angela from Happy Fit Mama)

Yoga is a very popular workout in it’s own right, but to all the runners out there – have you ever thought about incorporating it into your race training? Many runners add a day of yoga into their training schedule or use it as an active rest day.

Three reasons to add yoga to your race training:

Stretching

It’s no secret that runners have insanely tight legs. The tighter the muscle, the smaller the range of motion. Allowing your muscles to lengthen and open up will teach your body to move in a more organic way. This can help with injury prevention.

Strengthening

Runners needs strength in their legs to help propel their movement. Running will build up the same muscles over and over. Yoga can be used as a way to strengthen a broader range of muscles. This too can help with injury prevention as well as help your race times.

Relaxing

Many people describe yoga as an escape. Let’s face it, race training can be stressful. Yes we know you love the peace of the road when you’re out running. Yoga can offer a similar kind of peace without thinking about your Garmin or heart rate monitor.

(Photo: Theodora from Losing Weight In The City)

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How to get started:

Don’t be afraid to try yoga for the first time. Everyone has to start somewhere, remember your first run? The most important thing is to choose a class or session for beginners.

Go to a class

Most studios offer an introductory special (for the first week or first month) so you can try the classes at a discount. If at all possible get to a class because your teacher will be able to show you proper positioning and help with adjustments. Tell them it’s your first time.

(Photo: Toni from Running, Loving, Living)

Buy a DVD

There are a lot of yoga workouts on video. Do you have a yogi friend? Ask them to recommend their favorite. Or try this – a Toronto based yoga teacher has actually come out with a DVD called Yoga for Runners.

Try an online class

You can try yoga in the comfort of your own home with sites like Yoga Download and YogaGLO.

Make your own session

Do some research and make a collection of poses that you want to try, then get down on the floor and start your own session. Try these gentle moves from Runner’s World.

(Photo: Kierston from CaNdY FiT)

Do you incorporate yoga into your training already? Leave us some tips for first timers.

New to yoga? What method are you likely to try for your first time?

Tags: active rest day, cross training, race training, runner's world, yoga download, yoga for runners, yoga training, yogaGLO
Posted in Tips | 4 Comments »

First Marathon: When, Why, How?

Wednesday, June 13th, 2012

Do you remember your first marathon? Are you training for your first marathon?

Running a marathon is a big commitment, and for a lot of runners it’s the ultimate achievement. We had a chat with two marathon enthusiasts to get their perspective on training for your first marathon. Meghann just celebrated her third anniversary of her first marathon and Krysten just committed to training for her first marathon which she’ll run this fall.

Meghann from Meals and Miles ran the San Diego Rock N Roll Marathon as her first. She trained with and fundraised for Team in Training. Three years later she’s run six marathons AND an ultra marathon. Go Meghann!

Why did you decide to run your first marathon?

“I decided to run my first marathon after volunteering as a screaming fan at mile 22 of the Disney marathon in January 2009. I had a vague idea that I wanted to run a marathon “someday” and after spending 7 hours cheering on runners of all shapes and sizes still pushing themselves after 22 miles of being on their feet was inspired. I figured if they could do it, then I could too. I signed up within the next couple of weeks to run my first.”

What was your biggest fear before running your first?

“That I wouldn’t finish. When you train for a charity with a team, you have so many people relying on you to finish the race. It’s a lot of pressure, but it’s also what pushed me to the finish line in the end.”

What’s the biggest change you’ve made 3 years later?

“I train with a goal now. My first marathon was all about the experience, but once you do one, you start thinking about how you can do the next one faster. I train harder now and have since shaved over 30 minutes from my original finish time.”

What advice would you give someone who wants to sign up / train for their first marathon?

“Do your first one for the experience. Take away all the pressure of time and just enjoy the ride. Bring a camera, take photos, and have fun!”

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Speaking of first timers … Krysten from The Misadventures of a Darwinian Fail has recently declared her intentions for her first marathon – the Scotiabank Toronto Waterfront Marathon. This year she is trying to overcome her less than stellar genetics by dedicating 2012 to eating a clean diet and focusing on her general well-being. She is beating heart disease, breast cancer, and genetics all while striving for the coveted marathon glory.

Why did you decide to train for your first marathon?

“Running is where I do battle with my genetic demons. Running for me is a challenge, and a competition that I have with myself. And it is the way I chose to take control of body and my health.I just ran my first half marathon this past March – actually the day before my prophylactic bilateral mastectomy. It was a throw down against BRCA (the breast cancer gene).

So I am dubbing my first marathon my “battle royal” against genetics. Because the truth is, as much as my battle with BRCA is over, my battle with genetics rages on.

With Long QT Syndrome (my heart condition) there is no quick fix. This is something I will have to manage for the rest of my life. And while I will spare you the details – that task gets more difficult and more complex with each passing year. Genetics has an iron clad grip on my body, but not my spark. This race is about channeling that inner spark. This race is a statement.”

What’s your biggest fear?

“I am scared that my body won’t cooperate. I am talking about running 42 km. Can we just take a moment, pause, and appreciate how crazy that number is?! That is a long, long, long way to run. And it is going to require a lot of training. So admittedly I am nervous that my genetically defective body is not going to be able to do it.”

What resources are you using to prepare / make a training plan?

“I have a lot of awesome running buddies (mostly in the online world – Fitfluential Power) who are helping me create a training plan. These runners are much faster and much more talented than I am, so I am so grateful for all their advice and encouragement. Michelle from NYC Running Mama and Amanda from Miss Zippy 1 helped me train for my half marathon, and have been encouraging me to take the marathon plunge.

I also love the resources available at Runner’s World and LiveStrong. They have a lot of great tips, techniques, and recipes.”

How do you think your training will differ for this than other races?

“I definitely learned some important lessons while training for my half marathon, so I plan to change my training accordingly. I have 3 major changes I want to make,

1. Nutrition is important. I know that should be obvious, but I slacked big time in this area while training for my half. I used all my running as an excuse to eat anything I wanted (aka lots of junk), but this time I plan to focus more on my fuel.

2. My defective little ticker needs a long time to train – longer than most. I need to run the full distance several time for my body to really get comfortable running it. I only trained for 8 weeks before my half marathon, and that wasn’t enough time. I think I will do better with a longer training period, so this time I am giving myself 5 months. I am hoping that will make a big difference.

3. I am going to incorporate strength training into my marathon training. Last time around I focused on logging miles, which is obviously necessary, but I want to work on increasing muscle as well as my endurance this time around.”

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Have you run many marathons like Meghann? Or ready to train for your first like Krysten?

Tags: first marathon, how to run your first marathon, meals and miles, rock n roll marathon, san diego marathon, scotiabank marathon, the misadventures of a darwinian fail, tips for first time marathon runners, toronto waterfront marathon
Posted in Marathon, Running, Tips | 4 Comments »

How to Lose a Toenail Nicely

Tuesday, February 7th, 2012

OK, seriously, is there a nice way to lose your toenail?

If you’re a runner, or even just starting out, there is a good chance that one of your prized toes might revolt against the party going on in your shoes.

In fact, perhaps if you’re like me and leave them hidden underneath tacky layers and layers of red nail polish, you may not even notice that that you’re losing a toenail until one day, you think, “OW! WHAT’S PINCHING ME?!”

That would be a toenail coming up.

You’re welcome.

There is a good chance that it is either a yellowish green or purple.

If it’s yellowish/green, it could be from a fungus. If it’s purple, it could be the blood vessels underneath your toenail from the pounding of your toe against the shoe. Jeff Galloway has had hundreds. So if you’re going through it, don’t worry.

The thing is, running just isn’t pretty all the time. There are bathroom problems, blisters, chafing, the occasional rogue toenail, it’s just something that happens. But the euphoria of a good run trumps all of that doesn’t it?

So what happens when you do have a toenail that’s headed toward the giant nail file in the sky?

Here are some ways to keep on keepin’ on without making things worse. And don’t worry. We’re not posting pictures.

- First of all, if the problem is a blood blister under the nail and your nail is purple, try and let it go down by itself. Then, if it doesn’t, I’ll let the About website tell you what to do because quite frankly it grosses me out to read about. All I have to say is, I’ve had to do it once. It involves a needle and hurts a little. Good luck.
-If you are already starting to lose your toenail and it is partially off already, don’t rip it off. You could damage the nail bed and you want your toenail to eventually grow back nicely. Which it will. So, wash it, make sure it’s clean and that no fungus is getting under there, put some antiseptic or antiobiotic ointment on it, bandage that puppy up and leave it alone. I use giant waterproof Band-aids but change them every day. The nail will eventually fall off on its own, but it could take a while, so try to be patient.
-You can apply tea tree oil to the portion of the nail that’s still attached if you want to move the process along a little. Apply it three times a day and wait a couple of days to see if it’s ready to come out.

I’ve compiled this advice from several websites and from first-hand experience, but no advice is better than advice from your doctor. If you have questions or this whole thing makes you squeamish and disgusted as you go through it, consult your doctor.

If you haven’t gone through it yet, that’s awesome.

But your time will come. No worries though, you’ll live to run another day.

Tags: black toenails, how to lose a toenail, losing a toenail
Posted in Running, Tips | 1 Comment »

Cold Weather Running

Monday, October 24th, 2011

Photo courtesy: One such brave runner Tim Wilson

It’s getting cold outside! We’re already knee-deep into fall and it’s only going to get colder from here.

So will you be taking your training inside or are you going to get brave?

Here are some tips on staying safe and warm within your layers while running outside.

1. Dress for 20 degrees warmer than it really is. You’ll start out chilly but you’ll warm up quickly and you’ll be glad you’re not overdressed for it.

2. Some clothing guidelines:
40-60 degrees: one layer is ok if you’re going fast. A long-sleeve dri-fit or a sweatshirt should do and shorts, running tights or pants. Two layers if it’s a slow jog.
25-39 degrees: Two layers starting with a dri-fit shirt to wick sweat away and a sweatshirt or windbreaker over it. Running tights or pants, hat and gloves.
10-24 degrees: Bone chilling! Three layers starting with a dri-fit t-shirt, then sweatshirt and windbreaker. Hat and gloves are a must! Also, tights and windbreaking pants.
9 and below:all of the above, but wrap a scarf around your mouth and nose to warm the air you breathe.

3. Run into the wind on your way out and have the wind at your back on the way in. You will lessen the windchill from when the wind hits your perspiration.

4. Garbage bags are your friend. If you’re waiting at the starting line of your race and you don’t want to worry about tossing a favorite hoodie when you get too hot, make yourself a garbage bag jacket. Just cut a hole at the bottom of the bag small enough to stick your head through and an armhole on each side. It’ll keep you insulated for as long as you want and when you get too hot, just rip it off and dispose at the next water station.

5. Even though it’s cold out, don’t forget to hydrate!

6. Most importantly, know the signs of hypothermia and know when to stop.

Will you be running outside this winter or taking it inside? Stay warm out there and don’t forget to have fun!

Tags: outside running, running in the cold, running tips, winter running
Posted in Running, Tips | No Comments »

9 Pre-Race Tips to Get You Through the Big Day

Wednesday, October 19th, 2011

So you’ve spent hours upon hours upon hours training and (probably) watching what you’re eating.

You’re gearing up for the big day. It is almost here.

After spending the last however many months making sure you’ve trained right and that the race will go off without a hitch, you don’t want anything to mess it up in the days leading up to it.

Here are 9 tips to get you through that big day — from nutrition to hydration to sleep.

Hydration

1. Start hydrating two days before the race (at least).

2. Don’t drink all water. You don’t want to water dilute your body’s electrolytes, so be sure to mix in some sports drink or even a soda in between. Super tip: Still got some long runs in your training? Practice your hydration strategies in the long runs beforehand so you know what works.

3. The golden rule of racing: NOTHING NEW ON RACE DAY. Don’t try new nutrition, don’t try new gear. Always practice with it first.

4. Sleep. Chances are it will be hard to sleep the night before the race. So make sure you get a full night’s sleep two days before so you can at least have some sleep in your arsenal. Somewhere.

5. For a long triathlon (1/2 Iron or Full): drive the bike course beforehand. This might not always be practical because the bike course is very likely long and it will take a while (or you might not even have a car if you’ve traveled). But if you can, it will help you to navigate the day of the race. You can pick out landmarks that will give you a visual on how far you have left (which could be a good or a bad thing of course.) You’ll also be able to know which hills you have to tackle and where they are so you can leave something in the tank when you’re riding.

Nutrition

6. Carbo load doesn’t mean carbo-GORGE. Start eating more carbs two days beforehand but not in one big lump sum. Spread it out into easy payments throughout the day by eating rice, oatmeal, bread, pancakes, bagels, etc. (Things like that, not ALL of that…)

7. The most important pre-race meal is not dinner the day before the race but LUNCH. So eat a healthy lunch with carbs and some protein. And again, the “nothing new on race day” rule applies. If you’re not used to eating lots of beans and broccoli the day before a race or long run, don’t do it. Stick with what you know or you could end up a gassy mess.

8. If you’re traveling, find out what restaurants are around and look up the menus beforehand so you don’t have to drive around looking for something to eat. You can also see if you can make reservations because restaurants near the race course get packed the day before.

9. Find out what brand of nutrition (gels or sportsdrinks) the race is providing and if you don’t want to carry your own, use the brand the race is providing during your training. Remember: NOTHING NEW ON RACE DAY.

What is your race day prep advice?

Tags: fitness, fuel, marathon, Pre-race meals, race, Race Day Tips, runners, running, training, triathlon
Posted in Race, Tips | No Comments »