Running Tips: Making Time to Run

Posted: May 26, 2012 by Marnie in For Beginners, Motivation, Training
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Woman running in Central Park

Photo by Stephen Hopkins

We’ve all had those days where everything goes wrong and takes longer than expected, or where you have so much work to do that running seems like an impossible dream. But no matter what your obligations are, you can always find time to run. Here are some tips to help you banish excuses and get back on track with your training programs:

Run early. Getting up earlier than usual will help you squeeze in a run before your busy day starts. According to fitness studies, people who exercise in the morning are the most likely to get in their workouts each day, as opposed to those who workout in the evenings, when other things may come up or they feel tired. So carve out an extra hour early in the morning to run.

Plan ahead. A lot of times we have small breaks during the day, and those can be the perfect time to squeeze a run into your packed schedule. You can got for a run or lift weights at the gym on your lunch break, run between work and your next obligation or run before or after a family event or social gathering. If you plan ahead, you can pack your running gear and figure out where to shower afterwards. Then you won’t be caught kicking yourself during a free hour with no running clothes.

Make a date. Get in your social time and make sure you stick to your workout program by setting a time to run with others. Running partners are great for helping you stay motivated and accountable because it’s harder to skip a workout if you know someone is counting on you. If you have a really busy day planned, you can be creative and schedule one of your social or work events around running, by bringing your family out on a short run or running with a co-worker or peer while discussing business. Running offers a great place to communicate in an informal setting with less walls than the usual business settings or social events.

Related Posts: Three Tips to Get Fit with Your Gym Workouts, Running While Traveling, Workouts of the Week

5 Weight Loss Tips for Runners

Posted: May 25, 2012 by Marnie in Weight Loss
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woman running in central park

Photo by Stephen Hopkins

If you want to lose weight, running is one of the best exercises to help you reach your weight loss goals. Since running burns the most calories (right up there with swimming) of any cardiovascular exercise, it’s a great way to get in shape. But how fast and how far you go, as well as your other workout routines, also come into play. Runners often get fooled into believing that if they run, they can eat as much as they want, especially carbs and sugar. Then there are runners who restrict their diets so much that their performance suffers, and their bodies go into starvation mode and gain weight after even small meals.

Armed with the right information, you can strike a healthy eating balance and lose weight running without sacrificing your performance. Here’s how:

Assess your diet. The basic formula for burning more than you consume in calories is still the tried and true way to lose weight. Just make sure you only restrict your calories to consuming 500 less than you burn each day for a healthy rate of weight loss, at 1 lb. a week. Continue reading “5 Weight Loss Tips for Runners” »

Nike Air Pegasus+ 28 Running Shoe Review

Posted: May 19, 2012 by Marnie in Reviews, Running Gear
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Nike Air Pegasus+ 28 Running Shoes

Nike Air Pegasus 28sMSRP: $90 – $125

Star Rating: 4.5 out of 5.0

Pros: Plenty of cushioning and support, reasonably priced online or in sports stores, lots of colors to pick from

Cons: Clunky compared to a lot of the popular running shoes right now, may feel heavy if you’re used to minimalist running shoe styles

Runner: Marnie Kunz
Continue reading “Nike Air Pegasus+ 28 Running Shoe Review” »

Training for Obstacle Course Races: Making the Most of Your Environment

Posted: May 11, 2012 by Marnie in Training
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woman jumping

You can create an obstacle training workout in any environment.

Obstacle course races can be as fun or as serious as you make them, but ideally you can do both. Whip yourself into the best full-body conditioning of your life and then unleash yourself to enjoy the obstacles.

The great thing about obstacle course races is they offer a change from the usual, and no two races are alike. So in the name of preparation for any mud, water, fire and barricades that may come your way, make the most of your environment and use a variety of landscape opportunities for training. Here are some ideas:

If you live near woods, hop on a trail and you’ll find plenty of inclines and obstacles to scale. Go out of your way to leap over logs, scramble over walls and scale picnic tables. When you come to a clearing or flat area, drop and do 20 push-ups (break it down into sets if you need to). Pushing yourself to run between obstacles will help your body adjust to the strenuous nature of obstacle course races. Continue reading “Training for Obstacle Course Races: Making the Most of Your Environment” »

Running the Emotional Roller Coaster of Pregnancy

Posted: May 11, 2012 by Marnie in Training
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Guest Writer Kris Meyer is a dedicated runner from St. Louis who shows that running while pregnant can be done, and done well, as she PRed in a half marathon and competed in her first triathlon, all while pregnant. Here is her inspirational story:

By Kris Meyer

running shoes

In my last post, I talked about the physical challenges of running while pregnant. One thing I mentioned but didn’t go into is the emotional challenge of running while pregnant. For me, the emotional challenge has been far worse than the physical. Continue reading “Running the Emotional Roller Coaster of Pregnancy” »

5 Simple Recovery Foods for Runners

Posted: May 10, 2012 by Marnie in Nutrition, Weight Loss
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If you “Run Hard” — and I know you do, Runstreet runners! — then what you eat after workouts can really make or break your future performances. Whether you do a long run, speed work or weight training, it is important to refuel and give your body the nutrients it needs to recover from intense workouts. Eating the right foods will help replenish the used up glycogen stores in your muscles, reducing your chances of soreness and injury and ensuring you have enough energy stored for your next workout.

Here are five simple recovery foods you can reach for after your next tough workout: Continue reading “5 Simple Recovery Foods for Runners” »

Killer Core Workout for Runners

Posted: May 8, 2012 by Marnie in Cross Training, Training, Weight Loss
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abs

Photo by Stephany Yantorn

As we runners know, running is one of the best exercises to burn calories. Combining a core strength workout with running intervals can help you get killer flat abs by burning fat and toning your midsection. Strong abs will also help improve your running form and efficiency, so you really have nothing to lose, except maybe some love handles.

Here is a rundown of the best ab exercises for runners:

Flutter Kicks: Lie on your back with your arms by your sides and hands resting under your bottom. Lift your legs 6 inches off the floor and kick them one at a time, as if you are doing a flutter kick in the pool. Do this for 30 seconds.

Twisted Bicycle: Do the traditional bicycle exercise by lying on your back and resting your hands behind your head, elbows bent. Bring one knee at a time down toward your torso and rotate your body to bring your opposite elbow toward that knee. Repeat on the other side, keeping your legs going in a circular motion. Do these for one minute. Continue reading “Killer Core Workout for Runners” »

How to Make the Most of Being Sidelined by Injury

Posted: May 2, 2012 by Marnie in For Beginners, Injuries and Conditions, Training
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runner standing by wall

Photo by Stephany Yantorn

Whether you’re a beginning runner or a seasoned marathoner, injuries or illness can strike at any time, sidelining you from running. Besides the physical loss of training during these times, it’s hard to deal with the mental side of not being able to get your regular running fix.

Here are four ways to make the most of your down time, keeping your spirits up while your body rests:

1. Assess your habits. Examine your daily routine and see if there’s anything you can change to improve your health. Has overtraining led you to sickness or injury? Do you get enough sleep? Do you eat a healthy diet with enough calories, and do you drink enough water every day? Poor nutrition, dehydration, stress and pushing yourself to train too much can all lead to injuries and sickness. If you learn from these mistakes, you can avoid repeating them and keep yourself off the sidelines in the future. Continue reading “How to Make the Most of Being Sidelined by Injury” »

Running Motivation: Harnessing the Power of Your Mind

Posted: April 30, 2012 by Marnie in Motivation
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Run Hard Poster

woman stretching

Photos by Stephany Yantorn

Running involves a lot more than physical endurance and strength, as your mind is the command center that unleashes your body to perform. Your mind tells you when to push and run harder, when to slow down and when to rest.

Study after study proves that our bodies can do much more than the average person even attempts. This is true with running as well. When you think about it, other than times of injury or illness, what holds you back in races or on hard training runs? In many cases, it’s your mind. It’s the fear that you’re going too fast and won’t be able to keep it up, or being intimidated by other racers, panicking when you feel pain, or just feeling like you’re not good enough or not a “real runner.”

In the perfect world, your mind would allow your body to perform the amazing running feats it is capable of. But with all the mixed messages we’ve received over the years — both encouraging and discouraging, and some just contradictory — our minds are often confused, and out of tune with our bodies. Continue reading “Running Motivation: Harnessing the Power of Your Mind” »

Running While Pregnant, and PRing Too

Posted: April 27, 2012 by Marnie in Training
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woman in triathlon

Kris competed in her first triathlon at week 26.

Guest Writer Kris Meyer is a dedicated runner from St. Louis who shows that running while pregnant can be done, and done well, as she PRed in a half marathon and competed in her first triathlon, all while pregnant. Here is her inspirational story:

By Kris Meyer

As I write this I am officially 38 weeks pregnant, 2 weeks away from my official due date, and still working out regularly. Continue reading “Running While Pregnant, and PRing Too” »

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