Tag Archives: running

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

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

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

Unique and Useful Gifts for Runners by a Runner

2018 Runner's Gift Guide

One of the best things about running is you don’t need much. Some shoes. Some clothes you don’t mind getting sweaty. And a little time to go out and suffer. That’s pretty much it. 

I don’t run with headphones or music or anything too fancy, so maybe I’m not the best person to write up a gift guide full of stuff, but…if you want to get the runner in your life something that goes beyond boring socks (actually, socks are always welcome for runners), here are a few unique and useful ideas for any of your friends that are constantly talking about training or their next race.

Of course, you could always get them a nice, soft unique new running t-shirt :)

Continue Reading

4 Effective Workouts to Mix Up Your 10k Training

4 Effective Workouts to Mix Up Your 10k Training

After the triathlon season ended, I wanted one more goal to help motivate me for the fall road running season. I decided to try to pick off my longest standing running PR, the 10k. It’s been stuck at 41:16 since 2014 and now that I’m over 40 and a masters runner, it didn’t seem like that goal was going to get any easier in the future.

Unlike the marathon, where a lot of the training is just being on your feet and running with fatigue, or the 5k where it’s about holding that speed as long as possible, the 10k requires a mix of easy, hard, fast, and slow runs. This variety can be great to shake up a training routine that is stuck in a rut. Continue Reading