Browsing Category: Training

How to Adjust Your Pace When Running in the Heat

Last month I met up with my running club for a Saturday group run. It was going to be a hot day, really hot, but we were going early and mostly running on shaded trails. Eight miles later, my pace had cratered, I was soaked, having sweated through my shoes, and reduced to walking the last half mile to get back to my car. It was a tough and disheartening workout. But it didn’t have to be. Continue Reading

How Much Should You Run Each Week?

how far should I run

Just like the recent side stitch training question, this other beginner one is also deceptively difficult to answer. Unless you’re one of those freaks of nature that can go out and run 10 miles at the drop of the hat and wondered what the fuss is all about, you are going to find running a miserable experience in the beginning.

You’ll wonder why people voluntarily do this to themselves and then lie when they say they love it. Early mornings? Hill repeats? Thresholds? Intervals? No thank you. It does get better. If you’re smart about it. Continue Reading

3 Things You Should Do to Prevent Side Stitches

On the surface it seemed like an easy question. A friend was getting back into running and asked me why he was getting cramps or side stitches a mile into his run. I started to reply then stopped. I knew what he was talking about. Just about everyone has gotten that familiar acute pain in their side while running at some point. But when was the last time it had happened to me? It had been a while. And what really did cause those cramps? That simple question didn’t have a simple answer.

Turns out, as common as they are, Google and most experts aren’t entirely sure why they happen. Continue Reading

When, How, and Why to Use a Foam Roller as a Runner

Training for my first marathon is what finally sold me on the benefits of consistent foam rolling. Ramping up the mileage significantly was a challenge and my body was feeling it. My hamstrings, IT bands, calves, even the bottom of my feet were tight and sore and generally complaining about all the miles. 

I’m not the most flexible person to start with and this training plan had me hobbled and walking like an elderly man after two weeks. My muscles were tight. If I was going to finish the plan and not miss any workouts something had to change. I didn’t have the cash for a professional massage each week, but I did have ten bucks for a foam roller.  Continue Reading

6 Ways to Avoid Running Burnout

6 ways to avoid runner burnout

This year I’m making an effort to try new distances, new events, and new races that I haven’t done in the past. 

I’m a type A personality and don’t usually have much of a problem getting out and exercising but that competitive and ambitious personality can also sometimes drive me over the edge. I’ll take on too much, or try to do one more mile, or one more workout, and end up running myself into the ground. 

For a long time, I would keep checking off the workouts because it was on my list of things to do. Even if it felt like a slog. Even if I knew a day off would be more beneficial. Recently, I’ve tried to pay more attention to rest and recovery. Often we think of those things as part of preparing for the next workout but they also play a key part in developing a long-term love of running.  Continue Reading

6 Essential Tips for Beginner Triathletes for “Running off the bike”

essential tips for running better off the bike

Maybe you are a runner by background or maybe you are a cyclist but you’ve signed up for a triathlon or maybe done one in the past and are giving it another shot. Whatever your single sport background, it’s likely you will not be totally prepared for T2 and the run leg. Or, as it’s commonly called “running off the bike” in triathlon.

I’ve gotten on the podiums with a good T2 and run my way all the way to top of the (AG) podium with a good run leg. It wasn’t be accident. Just like you train hard in the individual elements, you can train, practice and prepare to crush the back half of your next triathlon. Continue Reading

8 Simple Steps to Effective Weight Training Over 40

8 simple rules to more effective weight lifting after 40

Look, things happen when we age. Muscle mass decreases, flexibility decrease, hormones decreaseNo one is going to defeat the passage of time but we don’t have to go down without a fight.

Lifting weights and staying active as we age is one of the best way to slow down the aging process. It will help increase or keep muscle mass, it will help slow osteoporosis (really important for me with Addison’s), and the more muscle you make, the more testosterone levels may come up. Not a bad return on investment for a few hours of gym time each week. Continue Reading