Browsing Category: Training

30 Minute Beginner Treadmill Workout

30 Minute Beginner Treadmill Workout

I’ll admit it. I really don’t mind the treadmill. Objectively, it’s a great training tool and lets anyone run year round without excuses. It’s especially good for beginners as you can control the pace, due it from the comfort of your home, and keep water or fuel nearby.

If you’re coming back from an injury or trying to start a new running habit I’m a firm believer in easing into your relationship with running to give your body time to adjust to the physical demands. The best way to stop a budding exercise habit in its tracks is to (over)do one workout and get so sore that you never want to use the treadmill again. Continue Reading

Why I’m Happier & Healthier Lifting Heavy Weights

Why I'm lifting heavier weights for endurance

Its been a solid year now that I’ve been regularly lifting weights and doing strength training to support my running and triathlon habit. What started as a necessary evil to rehab my knee has morphed into a necessary habit. In the offseason, I’ve been regularly doing strength work twice a week. Last season, I dropped that to once a week with more stretching and bodyweight exercises. 

The weights have given me more speed, more stamina, and stronger ligaments and tendons allowing me to stay active with my arthritic knee. This gym work (along with smarter recovery time as a master’s athlete) has led to an uptick in the consistency of my training, and that has led to an improvement in my face results, including a new 10k PR last year at age 41. Continue Reading

7 Essential Survival Tips for First Time Triathletes

So you want to do a triathlon? Funny the crazy ideas that pop into your head in January, but kudos to you! Triathlon is a fun and exciting sport that can help you train in different ways, get you out of your comfort zone, and lift your fitness to a new level.

Maybe I lack confidence, but in my head I still think of myself as a new triathlete despite doing them regularly, even placing in my age group a few times, for the last five years.  Continue Reading

10 Best Things to Eat Before an Early Morning Workout

One of the most common questions I get, especially for early morning workouts, is around found. Do you eat? Should you eat? What do you eat?

Twice a week during the off-season, I find the will to motivate and get up early for a gym workout. One is a 5:30 a.m. HIIT class and I rarely eat before that one. I just don’t have the appetite or the stomach fortitude to get up and eat and get out the door. The other day the workout is an hour later and I find that by that time I do want and need something to eat to really get the most out of the workout. Sometimes a little carbs are just as good as coffee at warding off the fatigue.

So, what are the best things to eat before an early morning workout? Continue Reading

7 Strategies to Make Sure You Use Your New Gym Membership

The new year is right around the corner and that means it will soon be Black Friday for fitness gyms. It’s one of the few industries where a successfully business model is hoping people sign up then don’t actually show up.

Many people hope that the sheer act of paying for a place to work out will provide enough motivation to follow through. But that’s not always the case. What makes the difference between success and forgetting about your gym membership entirely? I’ll admit a lot of it is mind over matter, but I’ve used and seen a few strategies that can help make the habit stick. Continue Reading

3 Keys to a Successful Offseason

3 keys to a successful offseason

I was going to ride the bike today, but never really felt motivated to actually get downstairs on the trainer. So I never did. And that’s okay. I don’t feel guilty. At least not that much. It’s the offseason. All of my big races are done. It’s time for a break, both mentally and physically. 

Building in a relaxed or completely training-free period to break up long blocks of structured work is essential. What could go wrong if you don’t take a break? On the physical side, overtraining or injury. On the mental side: stress, irritability, and burnout. Continue Reading