Run for Time Not Distance If You’re Training Indoors This Winter

It was 12 below zero this morning when I got up to run. Obviously, hitting the ice-covered streets and sidewalks isn’t an option. So I got bundled up and headed to the Y where I found plenty of empty treadmills.


It’s only 12 below. Where is everybody?

I can get motivated to do some rather serious training runs in the spring when I have events coming up that I want to be semi-competitive at. At this time of year I’m on a maintenance running program. The goal is to not lose everything that I’ve gained over the last year.

Should You Run for Time or Distance?

The time vs. miles debate is one you should research and consider if you’re doing treadmill running. If you’ve been running outside for the past seven or eight months, getting on the treadmill and setting the same mileage-to-time goal that you were doing outside is not only impossible, it’s de-motivating!

Experts will tell you to set a time goal and not worry about the miles. At least for now.

That’s what I did today and the outcome was better than it would have been if I would have been working on a distance goal.

Time Flies

Once you get warmed up and into the workout the time will start to go faster. Remember, the second half of the run always feel better than the first half does.

Jason Karp, Ph.D. says that time is more important than miles, especially if you’re training for longer runs. You will begin to see progress in both your distance and the time it takes you to cover it when you learn to stress your body for a certain length of time. If you’re training for a run that you think will take you an hour and a half to complete, run for an hour and a half. When the day of the event comes your body will be prepared for that duration.

Time vs distance

Plus, if your goal is to successfully run for one hour, regardless of the miles covered, when your watch says you’ve been running for 60 minutes you’ll have a feeling of accomplishment.

If you set a goal to run six miles in one hour and it takes you an hour and four minutes, you’ll focus on the failure of not meeting the miles-to-time goal. Chances are you will have trouble motivating yourself to try again.

Time Vs. Distance

I believe that establishing time rather than distance goals is the secret to success for indoor winter training.

When you move back outside in the spring you can begin to incorporate realistic miles-to-time goals and add tempo runs and speed drills so you’ll be fully ready to kick butt at any event you sign up for.

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Just getting started on your running journey? We all started in the same place. Here’s my story as I went from running a 5K to a half marathon. My Running Success Story.


Beat the Heat With the Ultimate Electrolyte Replacement

It’s only June and already there is a record heat wave gripping the southwest states. Usually the intense heat doesn’t start until July but it’s getting an early start this year and not just in the south. It has been hot here in Illinois this year too with heat indexes up in the 100’s.

If you are working outdoors in the heat whether it be biking, running or gardening, you need to quench your thirst with something other than water.


You Need More Than Water

Water is a great hydrator. It’s almost always available, has zero calories, and flushes toxins out of your body. There are many more reasons why it’s good to drink plenty of water every day and you need even more when it’s hot.

But, if you’re only drinking water, you are losing precious nutrients through fluid loss from sweating in the heat.  The major electrolytes found in the body include calcium, magnesium, potassium, sodium, phosphate and chloride. When these minerals become too low you may notice unpleasant – and sometimes dangerous – symptoms. Muscle weakness, an irregular heartbeat, a change in blood pressure, confusion, numbness and even seizures can occur when you have an electrolyte deficiency.

Sport Drinks Aren’t The Best Solution

Popular sports drinks advertise that they offer electrolyte replacement and provide potassium and sodium but they come with some other not-so-helpful ingredients like sugar or artificial sweeteners. A serving of Gatorade Cool Blue Thirst Quencher has 150 calories, 250 mg of sodium, 65 mg of potassium, 39 grams of carbohydrates and 35 grams (8.75 teaspoons) of sugar. Other flavors and brands have similar ingredient labels.

Gatorade Blue

A better option for electrolyte loss is the Nunn Active tablets that provide more total replacement. Nunn tablets come in a variety of flavors, have only 4 grams of sugar and contain 38 mg of magnesium, 25 mg of sodium, 360 mg of potassium. Replacing magnesium is key to reducing muscle cramps and twitches, weakness, irritability and even vomiting and diarrhea. Plus magnesium moves the other electrolytes into and out of the cells so it’s a must have in any electrolyte replacement.

The Nunn tablets only have 10 calories per tablet.

Nunn Tablets


Nutritional information per tablet is below:


You can purchase Nunn Active from Amazon or any sports store. They cost about $6 per tube of 10 tabs which comes out to less than 10 bottles of most of the popular sports drinks.

I began using the Nunn Active tablets when I began spring training for a half marathon. The temperature was above average and on the long runs I sweat so much I could wring my clothes when I was done. Water wasn’t taking care of my thirst or fatigue. The Nunn tablets made a big difference in my ability to fully recover quicker. I notice a marked difference in the way I felt after using the tablets.

The tablets dissolve in water and are slightly fizzy. I’ve read some reviews where people have said they think they are too fizzy but I didn’t find that to be the case at all. The taste is not overbearing either.

If you want to stay physically active in the summer heat and be able to stay on top of your game, an electrolyte replacement link Nunn Active will help.

Have you tried the tablets? If so, share your thoughts in the comment box below.

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My Running Success Story: From 5K to 10K to 15K to Half Marathon

When I hear people say that they can’t run I tell them Yes. You. Can. At one time I too said that I wasn’t a runner. Then I launched a Couch to 5K program as a workplace wellness program and ran my first 5K.  From there I worked my way up from a 5K to 10K to 15K and finally a half marathon.

Each time you complete an event you set yourself up mentally to achieve the next distance. Setting a goal to run a half or full marathon without any running experience might be daunting. But breaking those long distances down into smaller achievements keeps you engaged in your training where you develop both the cardiovascular and muscular endurance necessary for longer runs.

Cool Running’s Couch to 5K program is a good place to start if you’ve got the desire to run but you’re not sure if you’re ready. It’s the program that turned my dream of running into a reality. It can do the same for you.

5K at Crystal Lake Park, Urbana, IL –

This run took place on a beautiful fall day and was for women only. Proceeds went to organizations in the community that proceed services to women in need. Below is a picture of me with my co-workers. It was our first 5K and we rocked it!


15K – Hot Chocolate Race  in Chicago, IL –

Here’s the crew on the morning of the race on Lake Michigan in Chicago. It was a cold morning but we warmed up once we got moving. The reward for running a 15K on a cold morning in November?  Chocolate!

15 K Hot Chocolate

Illinois Half Marathon

This race is practically in my backyard. Every year we get up early and travel to the race and don’t have the expense of a hotel room. They have a great after-party for runners and volunteers. Here we are at the University of Illinois’ Memorial Stadium with our medals.

Illinois Half

Illinois Half Marathon – Post Race Hydration

Ah yes. If you’ve heard that runners like to imbibe a little after they run, it’s true. We do. Of course we always drink responsibly.

Post Half Celebration

The Shoreline Classic 15K – Decatur, IL

This was my first year to do the Shoreline Classic in Decatur, Il. It was an absolutely perfect fall day and the race course was full of rolling hills. The hills weren’t the kind that suck the life out of you, but rather there was a nice steady stream of one hill after another that keeps the running both challenging and interesting. This year was the Shoreline’s 25th anniversary. We (my daughter and I) got medals, a really cool long sleeved shirt and the headbands.

Shoreline Classic 15 K

Trail Running

To stay in shape between big events I teach fitness classes and  compete in train runs throughout the year. The distance is usually between seven and eight miles but the course can be tricky. On these runs there are creeks to navigate, lots of mud, tree roots covered by leaves and hills (the kind of that suck the air out of you) and even an occasional snake.

Trail Runs

Lake Mingo Run

 Ready. Set. Go!

Get ready to start your running career by picking out a 5K near you, lace up your running shoes, and get outside. Here’s a link to the program that helps thousands of people turn their dream of running into reality: Ready To Launch Your Running Career?  Here’s The Method That Works. 

You might also like this article on the benefits of a structured running program: Five Ways You Can Benefit From A Structured Running Program.

Today’s the Day. Get out there!

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Preparing For A Half Marathon: Thirteen Tips For A 13 Mile Run

As I was running I started thinking, “What tips can I take back that might help someone getting ready to run their first half marathon?”

Take Your Camera and Extra Clothes and Check Your Adrenalin At The Door. 

Seasoned event runners don’t give much thought to getting up on a Saturday morning to run a half, or even a full marathon.  For me it was different.

I put in some on-the-clock training hours but also considerable time figuring out how to make my training pay off so that I could enjoy the event without being too cold or warm, tired, or stressed.  The secret lies in getting organized well ahead of race day so that nothing is left to chance when the time finally arrives and your nerves are standing straight up.

Race Track

I did the Indy Mini half marathon last year. This is the Indy 500 race track that’s part of the course.

Two Weeks Before The Race

1.  Nutrition – Two weeks ahead of race day you’re still doing some good training runs so now’s the time to focus on the best nutrition possible.  Stay away from food and drinks that have simple sugars or are high in fat.  Now more than ever, you want foods that are nutritionally dense.  Focus on whole grains, fruits, vegetables, lean proteins.  A green smoothie for breakfast or lunch is a good option too.

2.  Hydration  – Increase your water intake.  You should be drinking at least eight 8-ounce glasses of water a day.  If it’s summer or you live in a warm climate bump it up to ten glasses a day.

3.  Game Day Shoes – Pick out the shoes you plan to wear on race day.  Running shoes should have between 40 and 50 miles on them before you race in them so if your event is two weeks away it’s probably too late to buy new shoes.  But, if your shoes are worn and don’t have enough life in them to give you proper cushioning  and good support, consider buying a new pair and wear them throughout the day for the next two weeks to get some extra miles on them.

4.  Jelly Beans – Sports jelly beans are loaded with caffeine, sodium, potassium, and carbohydrates and can provide just enough energy to give you a second wind if you start to fatigue around mile 9.  Don’t wait until race day to test them out.  Pick a couple of brands and try them while you’re out on your training runs so you’ll know that you like them and they like you. On race day save them until you really need them.

  • One word of caution.  I have a friend who popped one in his mouth while he was running an event and he sucked it into his windpipe and wasn’t able to finish the race.  I’m sure this was just bad luck for him but it doesn’t hurt to slow down, or even pull over if it’s time for a bean.

One Week Before The Race

5.  Music Is Magic – I started experiencing some nervous energy one week before the marathon. Finding new music to download and putting a play list together helped channel  that energy into something that would pay off later on.  I have a playlist with 100 songs on it that shuffle.  I know that every song on the list is one that I enjoy running to.  This works for me because I can turn the iPod on, hit play and never touch it again until I’m done.  I don’t want to be hunting down the songs that I want to hear while I’m running an event.  I have a play list that I created a few months ago (check it out here) and continue to add songs to it including Mr. Saxobeat, Who Dat Girl, Call Me Maybe and Wild Ones.

6.  Unpredictable Weather – Check the weather so you’ll know what you need to wear before, during and after the run.  For the Illinois run we hung around before the start in gloves, hoodies and wind breakers.  We left most of that behind.  I would rather be on the side of having too many clothes in the car to take on or off rather than not enough. If rain is predicted take a big green garbage bag and cut a hole in the top of it so you can put it over your head.  If you have to stand around at the start line in the rain it will keep you dry. These garbage-bag raincoats were all over the place at the event on Saturday.

7.  Clothes: Lots of Them – Pack a full change of clothes for after the race.  You’ll hang out after the race for awhile in the damp clothes you ran in but there is nothing like dry clothes – and shoes – to put on for the drive home.  I packed my drive-home-clothes in a separate bag so they would all be together and easy to grab when it was time to change.

Three Days Before the Race

8.  A Real Camera – Pack your camera and make sure it has working batteries.  You will want a picture of you at the finish line taken with a real camera, not one that is taken with a Smartphone.  You need a quality picture.  Trust me on this one.

You will want a picture of yourself when you finish.

You will want a picture of yourself when you finish.

9.  Smart Carbs (Not A Carb Load) – Add an extra serving or two of complex carbohydrates to your diet such as whole wheat bread, brown rice, beans and fruits.  Complex carbohydrates will provide your muscles with an adequate supply of glycogen which will enhance your performance on game day.

10.  What Time Does It Start? – Double check the start time and location of the race.  If you’re not familiar with the area make sure you have a map that shows where you need to be, at what time and what arrangements there are for parking.  Is parking free?  If you have to park on a city street or metered lots you’ll need quarters.

The Big Day

11.  Early To Bed – Get to bed early and get up early so that you can eat breakfast at least three hours before the race and take your time getting ready.  I’ve read many times how important it is to eat a breakfast that you have eaten before.  Don’t try out anything new the day of the event.  If you want to find the best pre-race breakfast start working on that a few weeks before.  Oatmeal is my standard breakfast so that’s what I had.  It’s an easy, warm, comfort food that stays with me all morning.

12.  Feel The Rush? – Don’t underestimate the power of the adrenalin rush that takes place when the race starts.  That rush has the potential to throw you off of your game and leave you drained before you’ve completed the 13 miles.  Standing at a half marathon line with 10,000 other people is exciting. Look around.  No one is standing still.  You can feel the enormous energy oozing out of the crowd and into your body and it’s really cool.  But if you get taken up with it and go out of the gate too fast you’ll lost your momentum once the adrenalin level tapers off.  Start out slow and then push yourself after the halfway point if you’re feeling great and have a lot of energy left.

13.  Experience It.  You’ve worked hard and are ready to do something others can only dream of.  Take it in.  Look at the people and scenery around you.  Say thank you to the folks along the way that are cheering you on even though they have no idea who you are.  Be gracious to the volunteers handing you Gatorade or water.  Return the high five to the boy standing on the sidewalk that reaches his palm up to you as you run by him.  Have someone take your picture at the finish line with your medal on then post it on your Facebook page.  Give yourself a high five. Let it all soak in. Savor it. Celebrate. It doesn’t get any better than this.

No doubt number 13 is the most important, but if you skip 1 through 12 enjoying the race might be more of a challenge.

What tips do you have for someone that is going to run their first half marathon?

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5 Ways You Can Benefit From A Structured Running Program

Anyone that wants to run a 5K can be successful if they use the Cool Running or Hal Higdon Couch to 5K program.  Each year I launch a Dream-to-Reality Couch-to-5K program to our employees.  Employees sign up, follow the program, and send me their picture after they’ve experienced the exhilaration that comes with crossing the finish line for the first time.

As much fun as running a 3.1 mile race is, stepping up your game and training for longer distances is where you’ll really start to realize your goals and find out if running competitions is something you want to make a part of your workout plan and life.

Finish Line

The finish line makes it all worth it! Flickr photo by jayeandd’s photostream

From Couch to 5K, 10K, 15K and Beyond

I worked through the steps of doing a couple of 5Ks, then a 10K, a 15K, and finally a half-marathon.  Each time I finished a race of a longer distance, I felt like I was ready for the next challenge.  I remember crossing the finish line at the Chicago Hot Chocolate 15K thinking adding four more miles would not have been impossible.  Five months later I ran my first half marathon.

If you want to be successful at competitive running, your first goal should be to avoid injury. This is where the training programs come into play.  They will take you through the training steps at a pace that allows your body to adapt and respond to the stress of running plus they provide the structure and motivation you need to be race-ready on event day.

Here are five key reasons why following a structured running program will help you reach your goals.

1.  There’s No Guesswork.  You don’t have to figure out how many days you’re going to train, how far you’re going to go (such as until you’re tired) or how much time you’ll need to train each day.  The running programs do all of the planning for you.  The only thing you have to do is run.

2.   You’re Not Relying Solely On How You Feel. – We all have good and bad days when it comes to running.  On our bad days we may quit before we do what’s needed to move us towards our goal.  On good days we tend to go farther, faster.  Overdoing it can be just as detrimental to our success as not doing enough.  Going too far or too fast before we’re ready, leads to injury and fatigue.  A structured running program sets the pace for you.

3.   Rest Days Are Built In – When you follow program that gives you the permission to ‘rest’ you’re more likely to do it.  Every runner needs to spend some time on cross training activities like strength training, stretching, or yoga.  The days that you cross train are built into the program along with rest days so there’s no need to feel guilty when you take a day off from running to get recharged.

4.  You’re Less Prone to Procrastination– You decide you want to run a 10K but don’t know exactly how many weeks ahead of race day you need to start training.  When you follow a structured running program you know exactly how many weeks in advance of the event you’ll need in order to be properly prepared.   You can print the schedule out and attach it to your fridge with a magnet, log your runs into your FitBit, download the training program app to your phone and start marking off the days leading up to the event.  You’ll avoid the “I’ll start next week” attitude that can easily put you way behind with your plan.

5.   Your Chances of Success Are Greater – Since I started offering the Couch to 5K program each year as part of our wellness programming, employees that were not runners have completed the program, ran a 5K and several have gone on to run longer races.  These are people that would not have gotten from the couch to the finish line without the help of the program.

Whatever distance you choose, there’s a program available to you for free from the web sites listed below.  These programs, developed by pros, guide you easily through the steps of race training and get you to the finish line.

Some of the most popular running web sites that have downloadable training programs are:

What’s your favorite training plan?

You might also like Eight Tips That Will Help You Achieve Your Running Goals or Running Without A Goal Is Like Reading A Book Without An Ending.

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Ice Baths and Leg Drains For Faster Post Workout Recovery

The past few summers I’ve attended a women’s running clinic which has helped me improve my technique and speed plus I’ve received some good tid-bits from the trainers.

All of the coaches at the clinic are experienced runners.  One of them is a women’s cross-country coach and she has an abundance of tips to share. There are two post-workout recovery tips that she shared that I’ve been intrigued with:  Ice baths for muscle soreness and leg drains for fresher legs.

Are ice baths good for humans too?

Are ice baths good for humans too?   (Flickr photo by Tambako the Jaguar)

Beyond personal experience, is there any real evidence that these work?

Ice Baths

I’ve never been a fan of the ice bath.  I prefer heat on my sore muscles, but there is some research that shows that taking a dip in ice water will reduce delayed onset muscle soreness (DOMS).  A study published in the British Journal of Sports Medicine reports that Australian sports scientists found that, compared to doing nothing, cold water immersion reduces inflammation DOMS in the few days following the workouts.

Other research from the University of Ulster in Ireland shows that when participants sat in an ice bath for several minutes after cycling, running or lifting weights, muscle soreness was reduced by 20%.  The conclusion was based on data from 17 studies involving 366 people.

However, a word of caution came from both studies.  The Australian scientists believe the ice bath treatment should be used sparingly because the inflammation that occurs after a hard workout is part of the training process and if eliminated will reduce the benefits of the training.

The Ireland researchers warns that immersion in ice water can cause shock and increase the heart rate and the long-term safety of this method has not been thoroughly studied.

An occasional portable ice bath in place of full immersion might do the trick, especially when you feel muscle soreness is going to get in the way of your regular training program. You can learn how to make one at Runner’s 

Leg Drains

My running buddy and I have been consistently doing leg drains after our runs since our coach told us about them.

Leg Drain

A leg drain simply means that you lay in front of a wall that you can prop your feet up on so that your legs are over your head.  The theory is that this drains the used blood and lactic acid out of the legs and replaces it with fresh blood making for a quicker recovery.

Leg drains are a yoga pose that David Good over at is passionate about.  He sees leg drains as an opportunity to take a moment to relax and let your creative juices flow while you restore your legs.  Beyond the brief period of reflection and relaxation that comes with the leg drains, Good says they help with digestion, regulate the thyroid, are good for your lower back, and will help cure insomnia if done before bed.

He doesn’t have to convince me.  I’m a believer in leg drains and agree it may be as much about the mental aspect as it is the physical.

What Else?

What tips do you have for faster workout recovery?

(*Leg drain photo compliments of Pinterest.)

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10 Tips For An Injury-Free Trail Race

There’s a big difference between running the pavement and running a trail. The principles that you apply to cover seven street miles pretty much go out the window when you’re on a trail with mud, hills, tree roots and a narrow winding path. A trail race is an obstacle course and it can get tricky.  But if you pay attention to your surroundings it can be enjoyable and rewarding.

I did a trail run last weekend and had a specific goal in mind: not to fall down.  I took a pretty bad fall on the trail race I did in September and have been nursing an aching shoulder since.  A couple of the runners had battle scars after the run on Saturday. One fall occurred on the trail just ahead of me when a runner got her toe caught in a covered tree root and literally went head over heels down a steep incline.  Not pretty.

Trail Run

If you’re an inexperienced trail runner or thinking about signing up for your first trail race, here are 10 tips to help you get to the finish line injury free.

1.  Pick Up Your Feet – The ole street shuffle doesn’t work when you’re dodging, sticks, roots, holes and mud puddles.  You have to consciously think about picking up your feet throughout the race to reduce the risk of falling.  I found as I got near the end of the run and my legs started to fatigue I was stubbing my toe on things that I was skimming across during the first half. I constantly reminded myself to pick up my feet as I watched for rocks, limbs, roots and other obstacles.

2.  Wear Old Tennis Shoes – You don’t want to worry about getting your shoes wet and muddy and in many cases you’ll do both.  The trail runs in this area always have patches that are wet because of streams and rivers that run through the woods or rain water that lingers in the thickness.  Wear shoes that fit well and are comfortable and that you won’t mind throwing in the washing machine when you get home.

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The Six Exercises You Should Be Doing To Reduce Running Injuries

“I contend that running doesn’t cause injuries, but rather illuminates our weak links and allows us to see what we need to improve upon.” – Tom Holland, Windy City Sports

It’s race season.  There are so many 5, 10, 15Ks and half and full marathons to choose from at this time of year even an event junkie could be overwhelmed by the options. You can find a  race for every weekend if you have the time, money and motivation to participate.

But the more you run the more you increase the risk of injury.  Knees, hips, foot and ankle injuries are the most common and many are the result of overuse, and muscle weakness and imbalance. You may not even realize you’re headed for trouble until you’re signed up to run a race and pushing through your training schedule. There’s not much worse than plunking down $70 for a race, working hard to have a good finish time only to end up sidelined with an annoying injury that takes you out of the competition.

I’m in absolute agreement with Tom Holland when he says that running doesn’t cause injuries, but illuminates our weak links.  When I started increasing my running distance to compete in my first 15K event I wound with the very common and quite painful IT band syndrome.  But since that time I’ve learned there are some things that I can do to improve on my weakness and stay in the game.

From experts around the web and my own experience I’ve selected six exercises that everyone should be doing to avoid overtraining and running injuries.

1.  Spinning – Some experts, like Susan Lacke, believes that cycling enhances running in a number of ways and Jeff Horowitz believes it can help prevent IT band syndrome.  Putting in a few miles on a spin bike after I run is the biggest change I made to my training program this year and the IT band issue has not flared up as it has in the past when I began my spring outdoor distance runs. This is something I plan to hang onto.  Not only is it a preventative exercise for me, I find I enjoy the bike as much as the run.















2.  One Legged Ball Squats – One legged ball squats will increase leg strength and improve balance and stabilization.  When you run outside your feet are constantly striking on uneven surfaces – a bump in the side walk, a tree root on the trail – which can lead to injury or falls.  This one-legged squat utilizes the stabilization muscles and will help you achieve better balance. Place the ball in the middle of your back against the wall.  Lift one leg and slowly slide down and back up the wall using the other leg.  Do 12 repetitions on each leg two to three times a week.

3.  Single Leg Dead Lifts – This exercise focuses on strengthening your backside; primarily hamstrings, gluteals and para-spinals.  Typically runners have overdeveloped quads and hamstrings.  Muscle imbalance occurs when the hamstrings are superior in strength to the gluterals.  This muscle imbalance can lead to injury.  The single leg dead lift can help correct this problem.  Stand on one leg holding a dumbbell or body bar.  Slowly lower down to the floor keeping your back straight.  Repeat 12 times on each leg daily.



4.  Calf Raises – Achilles tendinitis is most common as runners increase their distance to train for big races or add speed drills and hills to their program.  This running ailment is not only painful, it can be downright debilitating if left untreated.  According to Shelley Drozd of Runner’s World, a walking warm-up is a good way to prevent achilles tendinitis.  So are strong calves.  A basic calf raise exercise – with or without weights – will help strengthen the calves and prevent this injury.  Rise up on the balls of your feet and take 10 seconds to lower the heels back to the ground.  Do two sets of 12 to 15 repetitions three times a week.



5.  Side Leg Lift – Common knee injuries and IT band syndrome is the result of inadequate hip strength and weak hip flexors and abductors (outer thighs).  A study conducted on injured runners, all suffering from IT band syndrome, followed them through a six-week gluteus medius strengthening program.  (The gluteus medius is the main hip abductor and is implicated in hip abduction weakness.)  As a result of the strengthening program, all but two of the runners were able to return to training after the program concluded.  One of the best exercises for improving gluteus medius strength is the side leg raise.  Lay on the floor and lift and lower the leg slowly back down to the floor.  Do one to three sets of 15 reps once a day.



6.  Supine March – A strong core is key to preventing running injuries. According to Matt Fitzgerald at, “The best core exercises for runners are those that mimic the specific ways the core muscles are required to work during running.” The supine march allows you to strengthen the core while your legs move similar to the way they do when running or walking.  Lay face up on the floor with both knees bent and your feet flat on the floor.  Press your low back to the floor.  Alternate lifting the feet off of the floor so that the foot comes even with the opposite knee.  Work up to 20 repetitions.


The Best Offense Is A Good Defense

Staying ahead of injuries is as simple as incorporating one or two sets of these exercises into your daily routine. Spending the time to find and fix your weakest link will pay dividends on race day.

If you liked this article you might also enjoy Are Running Injuries Inevitable?  Not According To These Running Gurus.

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(A picture is worth a thousand words. Thanks to Pinterest and its sharing nature for the pics.  Click on the picture to see the original source.) 

A Half Marathon Training Tip That Might Work For You Too.

I’ve started training for my annual half marathon that takes place in April.  The real challenge this year is that due to peer pressure I’m signed up for two half’s in a row.  The week after the annual April half marathon event I’ve got 13 miles to run again in another city.  I’ve got my work cut out for me.

The biggest problem living in Illinois is that in the winter it’s hard to get in any distance runs except on a treadmill which I’ve never been a big fan of.  I’ve read, and even written, about strategies that will make treadmill running more bearable.  I’ve incorporated many of the tips into my workouts.  Recently, I’ve been doing my own version of extreme hills which is helping me stay motivated and challenged.

But, despite having a great playlist, mileage tracker and the hill challenge, I still have trouble staying on the treadmill for a distance that resembles a half marathon training run. The boredom and mental fatigue are winning!

I have a love/hate relationship with the yellow spin bike at the gym.

I have a love/hate relationship with the yellow spin bike at the gym.

Going For A Spin!

I have found the way to extend the cardio workout is to put a short cycling stint in immediately after the run.  In the gym where I work out we have spin bikes in the cardio section of the fitness center and no one is ever on them at the hour that I’m there so it’s easy for me to get off of the treadmill and right onto the bike.

It’s been several years since I’ve done any serious cycling.  I’m amazed at how much I love the way the spin bike makes my legs feel! Totally different than the running or other activities that I do.  Yet I can’t help but wonder if spending the time on the bike will have any impact on my half marathon training or if I’m just wasting my time.

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Six Apps That Will Help You Beat The Treadmill Blues

For those of us that live in the midwest or farther north, our running workouts have been moved indoors. At least temporarily.  Running indoors on a treadmill when you’re used to being outside on pavement or trails has its own set of challenges.  The primary one is boredom.

Last Tuesday, for the first time this winter, I did my training run on the treadmill.  Where I live it has been bitterly cold in the early mornings and last week the sidewalks were covered with patchy ice.  So indoors I went.  I had my favorite playlist, so the music helped me pass the time, but for some reason the workout seemed unbearably long. Trying to convince myself to stay on the treadmill become my main focus.

Apps that make indoor treadmill running bearable.

Apps that make indoor treadmill running bearable.

Creative Apps To Keep You Motivated On The Treadmill

There are some creative apps that you can download to your phone or iPad that will keep you on track with your running program and help you conquer even the worst case of the winter dreadmill blues.

Six of the most popular are:

BeatBurn Treadmill/Outdoor Trainer – This app is for people (like me) that love to run to music.  When I’m on the treadmill running and have my ear buds in I naturally want to keep pace with the music.  Sometime that throws me off if a song is too fast or slow.  The BeatBurn app syncs your music to match your pace.  If you’re bored with your music and need something different to move to, this app includes a library of high energy music for you to try. Cost – $3.99

FunRun Trainer – You can run anywhere in the world – virtually of course – with this app.  Pick a park, beach, or famous street to run on and the FunRun Trainer, along with a moving satellite map, will track your progress.  You can participate in events like the New York or Boston Marathon from your own treadmill and zoom in on streets and scenery while you run.  Creating your own course is also an option.  This app can be used on an elliptical or bike so cross-training is easy to do.  Cost – $3.99

Zombies, run – Everybody runs faster if they have Zombies chasing them!  Zombies, run provides the motivation to do the dreaded interval training and speed drills that we all need to do when we’re training for a race.  Once you start the program and begin running you will receive alerts that tell you the Zombies are close and you need to run. Fast. With 33 missions and 45 runs it as much of a gaming app as it is a running one.  The bonus is while you’re having fun avoiding the Zombies you’re becoming a better runner.  Cost – $3.99

Run Coach Pro – This app helps you reach your goal of running a 5K, half or full marathon on your schedule. Run Coach is designed by Olympians and professional runners and provides you with a personalized training plan that is goal oriented, flexible, and provides feedback and nutritional tips. Run Coach is powered by MapMyRun and provides full GPS tracking, and a music playlist.  This is an excellent motivation tool for beginning to intermediate runners that need a personal touch. Cost – $5.99

Barefoot Running Coach – If you’re wanting to break free of your shoes and experiment with barefoot running, this app is designed to help runners of all ages discover the joy of movement and prevent injury.  You can use the Barefoot Running Coach indoors this winter and go from an unskilled barefoot runner to a skilled and injury free barefoot runner and be ready for rougher, outdoor terrain by spring. Cost – $1.99

Pumping Weight – Every good runner knows they need to have strong skeletal muscles and core if they are going to compete at optimal pace.  Once you’ve finished your run and move  over to the pumping iron section of the gym, the Pumping Weight app will track your workouts, including rest periods.  This app includes illustrations for over 200 exercises, tracks body weight measurements, body fat and BMI.  If you love to run but aren’t crazy about pushing the weights around, this will help motivate and track your progress.

Before you know it winter will be over.  The key to survival is to maintain a level of consistency and intensity to your indoor winter workouts so that when spring comes and you’re back outdoors you don’t feel like you’re starting over.

What’s you favorite running or workout app?  Please, be social!  Share!

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