Jeri won the Asics running socks!! Thank you everyone for participating, I loved reading all your comments. Don't be discouraged if you didn't win this time, I'm sure to have another giveaway soon.
To keep you motivated for this weekend here are some running quotes I find inspirational:
"I often hear people say 'I'm not a real runner'. We are all runners, some just run faster than others...I have never met a fake runner"
"Winners imagine their dreams 1st. They want it with all their heart & expect it to come true. There's no other way to live" ~Joe Montana
"Ignore the critics. They are on the sidelines. YOU are in the game."
"It does not matter how slowly you go so long as you do not stop." ~Confucius
Friday, July 29, 2011
Thursday, July 28, 2011
Simple Racing & Running Tips to Give You That Extra Edge
"You have to have the sheer arrogance [and confidence] to believe you can run your distance faster than anyone else....and then you have to have the humility to actually go out and do it."
Sometimes all it takes to beat your competition is 2 seconds faster per mile, or one short surge, or 5 steps that are faster than theirs.....things that are easy and simple to do. Want to beat your competition? Want to run faster? Try these super simple tricks next time you are out on a run; they aren't only good for races. In fact, practice makes perfect so you should definitely be trying them out on your runs!
Don't stare at the ground. Keep your head up and your eyes focused in front of you. Your body will go where your eyes are looking, so if they are looking down you aren't letting yourself be pulled forward.
To pass someone, focus on the center of their back and pretend you are reeling them in, like a fish. It will make it easier to catch up to and pass them.
Accelerate around the corners/turns. It doesn't have to be a huge acceleration, just a short 5-10 step speed up. It will put a ton of distance between you and your competitors without them realizing what just happened. This also will help to break them down mentally. This same tactic goes for the top of hills.
Don't tune out and let your mind wander. This is fine to do if you are on a nice easy recovery run, but if you are racing or trying to get faster you must keep your mind alert to your body. Check in with your body every few minutes and see how its doing. Are you breathing right? Check your form, how is it doing? Remember to stay relaxed and focused. You ARE strong and you CAN do it. The faster you run the faster you're done.
What are techniques or tricks you use to give you that extra edge?
ALSO, DON'T FORGET TO ENTER THE FREE GIVEAWAY OF ASICS SOCKS!! IT ENDS THURSDAY JULY 28, TO ENTER, CLICK HERE
Herb Elliot, 1960 Olympic Champion and world-record setter in the 1500m
Sometimes all it takes to beat your competition is 2 seconds faster per mile, or one short surge, or 5 steps that are faster than theirs.....things that are easy and simple to do. Want to beat your competition? Want to run faster? Try these super simple tricks next time you are out on a run; they aren't only good for races. In fact, practice makes perfect so you should definitely be trying them out on your runs!
Don't stare at the ground. Keep your head up and your eyes focused in front of you. Your body will go where your eyes are looking, so if they are looking down you aren't letting yourself be pulled forward.
To pass someone, focus on the center of their back and pretend you are reeling them in, like a fish. It will make it easier to catch up to and pass them.
Accelerate around the corners/turns. It doesn't have to be a huge acceleration, just a short 5-10 step speed up. It will put a ton of distance between you and your competitors without them realizing what just happened. This also will help to break them down mentally. This same tactic goes for the top of hills.
Don't tune out and let your mind wander. This is fine to do if you are on a nice easy recovery run, but if you are racing or trying to get faster you must keep your mind alert to your body. Check in with your body every few minutes and see how its doing. Are you breathing right? Check your form, how is it doing? Remember to stay relaxed and focused. You ARE strong and you CAN do it. The faster you run the faster you're done.
What are techniques or tricks you use to give you that extra edge?
ALSO, DON'T FORGET TO ENTER THE FREE GIVEAWAY OF ASICS SOCKS!! IT ENDS THURSDAY JULY 28, TO ENTER, CLICK HERE
Wednesday, July 27, 2011
Asics Running Socks GIVEAWAY
Well after a busy weekend I am finally back to the blog. And you aren't going to be disappointed. Today I am giving away 3 pair of Asics running socks!!
I love these socks. They have a little bit of extra cushion on top of your heel so you won't ever get blisters. They are low cut and these ones come in three sweet awesome colors! Green, pink and yellow.
All you have to do to enter this giveaway is leave a comment on this post telling what you like to read about most on the subject of running. That's it! I wont even make you re-post the link on Facebook or Twitter.....but it would be awesome if you did :) Winning something couldn't be easier!!
You have until midnight MST on Thursday July 28 to enter! Good luck!
P.S.- Men you can enter too. These are women's socks, but I can exchange them for men's socks if you win! Although I can't promise they will be as cool of colors
These socks were generously donated by Runner's Corner. Thank you again to them for being so awesome.
I love these socks. They have a little bit of extra cushion on top of your heel so you won't ever get blisters. They are low cut and these ones come in three sweet awesome colors! Green, pink and yellow.
You have until midnight MST on Thursday July 28 to enter! Good luck!
P.S.- Men you can enter too. These are women's socks, but I can exchange them for men's socks if you win! Although I can't promise they will be as cool of colors
These socks were generously donated by Runner's Corner. Thank you again to them for being so awesome.
Friday, July 22, 2011
The Importance of Keeping a Running Log
I'll be the first to admit I don't really like having to write things down and keep track of them. But when it comes to my running, I will definitely make the sacrifice. Why? A running log is important on many levels. It helps you keep track of how many miles/minutes you are running a week. It helps you see trends in your training i.e. when you feel good, when you get tired, when you are running fast or slow, etc. If you want to improve and keep your body healthy, a running log is definitely something you need to add to your regimen.
There are five basic things every running log should include:
There are also some really good internet running logs that are awesome. I recommend and currently use DailyMile and MapMyRun.com (I mostly have a hard copy running log that I use, I am not consistent enough on keeping up with my internet logs). I really like the internet logs for the fact that you can map out a run and see how long it is. The reason I don't use them more often is that I run trails a lot and the trails aren't on the maps. But if you don't like having a hard copy, or don't care, then these are both really awesome online resources.
So keep running and start tracking! To be a great athlete, you must be a student of your sport.
There are five basic things every running log should include:
- Date: This one seems obvious to me, but you need to keep track of the dates of your runs so you can see overall trends and keep your log organized.
- Miles/Minutes: You need to be able to write down how many miles you do every run. If you don't track your miles, then track your minutes so you know about how long your runs are. I like to keep track of both. That way I can see what my average pace is.
- Type of run: I like to keep track of whether I'm running on roads, trails or grass. I also like to write down whether it was a recovery run, a distance run, a tempo run, etc. I do this under the heading "type"
- Route name/description: This is good to keep track of because you can monitor how long certain routes typically take to run.
- Comments: You need a section for comments. This is where you write down how you felt. Was it hard, easy, boring? Are you sick or healthy? Any injuries? Was it really hot or cold? Write down anything you feel may be important to remember.
- Heart rate: If you have a HR (heart rate) monitor (which is such a helpful training tool), it is important to keep track of your average heart rate on each run to know how hard you were working.
- Temperature: It's nice to know what temperatures you run best in. If you find you run great in ___ degree weather, you know about what time of day to plan your runs. You can also see if you need to bundle up more in the cold or maybe take your run inside to the treadmill on a really hot/cold day.
- # of Push-ups/Crunches: I like to keep track of this because it makes me do it! If I have a blank spot in my training log with the words push-ups/crunches glaring at me, I am much more likely to get the done so I don't have to feel guilty for leaving it blank.
- Hours of sleep: This is important and useful to keep track of because it helps you see how much sleep you get when you are feeling your best. Some people run great off 5-6 hours, others like me need at least 8 to really feel good.
There are also some really good internet running logs that are awesome. I recommend and currently use DailyMile and MapMyRun.com (I mostly have a hard copy running log that I use, I am not consistent enough on keeping up with my internet logs). I really like the internet logs for the fact that you can map out a run and see how long it is. The reason I don't use them more often is that I run trails a lot and the trails aren't on the maps. But if you don't like having a hard copy, or don't care, then these are both really awesome online resources.
So keep running and start tracking! To be a great athlete, you must be a student of your sport.
Wednesday, July 20, 2011
What Running Has Taught Me
Running is more than a form of exercise. It is a way of life. There is something about running that breaks down your walls and leaves you raw, vulnerable. There is something about running that teaches you, that shapes you into who you are. Running makes you strong. I've said it before, but running and I have had a rocky relationship in the past. But I've always come back to it. I can't give it up. Its not an option. So, over my many years of running, I've definitely learned a few things. Running is like life in so many ways.
The race isn't over when you cross the finish line. The race is never over, it is only a stepping stone on your climb up the mountain. You must use every race, every run, as a learning experience; you must get stronger with every success and every failure.
Running teaches you a hard work ethic. I had an employer say to me once that they would hire anyone who was a distance runner because of the mentality and hard work it takes to subject your body to something hard for so long.
It doesn't matter if you walk or run. As long as you are moving, you are still getting closer to your goal. It is only when you stop and stand there that you aren't getting anywhere.
You cannot base your self-worth as a runner or as a person on people around you. Life, like running, is a personal journey. It is up to you to write your own story. Trying to be like somebody else will only fail you in the end. You must run for YOU. You have to find that passion deep inside yourself and then, only then will you become successful. And success is relative to each individual person.
You can always do more than you think you can. It is so cliche writing this, I'm almost embarrassed to, but if you believe in yourself, you really can do it. Seriously. I never believed I could run a 5 minute mile. But I did. I never believed I could break 18 minutes in a 5k, but I did. I never believed I could finish THAT workout, but I did. Hard things in life are not going to kill you. You ARE going to make it through. NEVER GIVE UP
Weaknesses don't have to determine who you are. They don't have to slow you down. You don't have to give in to your weaknesses. It is about learning how to turn your weaknesses into strengths. When you aren't good at something, practice it. So you suck at hills? Do hill repeats. So you aren't good at meeting new people? Force yourself into a situation where you have to. Things get easier.
It is NECESSARY to have fun doing what you do. There is always something good about anything. It may be hard to find, but focusing on the good things will help you enjoy your tasks. Sometimes you need to adjust your perspective or focus. If you aren't having fun, you are wasting your life. You have to learn how to find the good in the things you hate.
Most of all what I've learned from running is that you will have bad days and you will have good days. You cannot let the bad days define or determine your attitude. The past is over and there is nothing you can do to change it. Instead, focus on what you can do now to become what you want to be.
What have you learned from running? Take a moment and think about it; a little personal reflection is good for you
The race isn't over when you cross the finish line. The race is never over, it is only a stepping stone on your climb up the mountain. You must use every race, every run, as a learning experience; you must get stronger with every success and every failure.
Running teaches you a hard work ethic. I had an employer say to me once that they would hire anyone who was a distance runner because of the mentality and hard work it takes to subject your body to something hard for so long.
It doesn't matter if you walk or run. As long as you are moving, you are still getting closer to your goal. It is only when you stop and stand there that you aren't getting anywhere.
You cannot base your self-worth as a runner or as a person on people around you. Life, like running, is a personal journey. It is up to you to write your own story. Trying to be like somebody else will only fail you in the end. You must run for YOU. You have to find that passion deep inside yourself and then, only then will you become successful. And success is relative to each individual person.
You can always do more than you think you can. It is so cliche writing this, I'm almost embarrassed to, but if you believe in yourself, you really can do it. Seriously. I never believed I could run a 5 minute mile. But I did. I never believed I could break 18 minutes in a 5k, but I did. I never believed I could finish THAT workout, but I did. Hard things in life are not going to kill you. You ARE going to make it through. NEVER GIVE UP
Weaknesses don't have to determine who you are. They don't have to slow you down. You don't have to give in to your weaknesses. It is about learning how to turn your weaknesses into strengths. When you aren't good at something, practice it. So you suck at hills? Do hill repeats. So you aren't good at meeting new people? Force yourself into a situation where you have to. Things get easier.
It is NECESSARY to have fun doing what you do. There is always something good about anything. It may be hard to find, but focusing on the good things will help you enjoy your tasks. Sometimes you need to adjust your perspective or focus. If you aren't having fun, you are wasting your life. You have to learn how to find the good in the things you hate.
Most of all what I've learned from running is that you will have bad days and you will have good days. You cannot let the bad days define or determine your attitude. The past is over and there is nothing you can do to change it. Instead, focus on what you can do now to become what you want to be.
What have you learned from running? Take a moment and think about it; a little personal reflection is good for you
Tuesday, July 19, 2011
Basic Training Principles
There are two basic training principles to every workout program. The first is the FITT principle, the foundation for every training program.
Intensity: how hard you are working out. Some days you should go easy and other days you need to push yourself
Time: how long you work out for. The national recommendation is at least 30 minutes a day
Type: what kind of exercise you are doing. This can be running, biking, hiking, swimming, walking, soccer, etc.
The second is the overload principle. I think this is one of the most important concepts to understand as you are training. The overload principle states that your body responds to the stresses placed on it, and if you want to improve you need to stress your body. So if you run 3 miles every day at the same pace, it is going to become really easy for you. You are also going to stop getting as much benefit from it because your body has adapted to that stress. You need to increase time and/or speed. If you apply it to weight lifting-once a weight and reps set becomes easy, you need to increase the weight or add more reps to each set. You need to keep your body in a constant state of adaptation.
The overload principle and FITT work hand in hand. You need to apply the overload principle to each of the FITT areas. Overload even applies to Type.....e.g. Type could be running and then you can classify it even further into hill running, speed running, recovery running, etc. Apply these principles to your training program and start seeing improvement! Set a goal, choose a race, and as you train, think about these things as you strive to become a faster, stronger, better runner.
FrequencyFrequency: how often you work out. You need to be exercising AT LEAST three times a week for there to be any benefit/change to your body
Intensity
Time
Type
Intensity: how hard you are working out. Some days you should go easy and other days you need to push yourself
Time: how long you work out for. The national recommendation is at least 30 minutes a day
Type: what kind of exercise you are doing. This can be running, biking, hiking, swimming, walking, soccer, etc.
The second is the overload principle. I think this is one of the most important concepts to understand as you are training. The overload principle states that your body responds to the stresses placed on it, and if you want to improve you need to stress your body. So if you run 3 miles every day at the same pace, it is going to become really easy for you. You are also going to stop getting as much benefit from it because your body has adapted to that stress. You need to increase time and/or speed. If you apply it to weight lifting-once a weight and reps set becomes easy, you need to increase the weight or add more reps to each set. You need to keep your body in a constant state of adaptation.
The overload principle and FITT work hand in hand. You need to apply the overload principle to each of the FITT areas. Overload even applies to Type.....e.g. Type could be running and then you can classify it even further into hill running, speed running, recovery running, etc. Apply these principles to your training program and start seeing improvement! Set a goal, choose a race, and as you train, think about these things as you strive to become a faster, stronger, better runner.
Monday, July 18, 2011
Why Your Post Workout Affects Tomorrow's Workout
What you do after your workout is often times even more important than what you did for you workout. Whoa. That is a big deal! If you aren't taking care of your body after you run, your body is not going to take care of you during your runs. If you want to lessen your fatigue and soreness and decrease your recovery time, you need to be doing the right things within fifteen to twenty minutes of finishing your workout.
The mistake most runners, including myself, often make is to stop as soon as you are done running. You are going at a good pace and then suddenly come to a dead stop?! Your muscles are bound to tighten up immediately! When you finish a run, don't stop and just stand there. Walk around until your heart rate lowers and your breathing returns to normal. By normal I mean you can carry on a conversation without gulping for air and you aren't panting like a dog anymore.
First off after your heart rate and breathing return to normal, you need to get some calories in you quick. A "rule" I heard somewhere was get in about 100 calories as soon as you can, especially on your harder workout days. The BEST recovery drink is chocolate milk. I know it sounds like it would be disgusting when you are panting at the finish wondering if you are going to be seeing your breakfast again....but it is so good for your body. To read about why check out this website http://www.refuelwithchocolatemilk.com/science/. It has all your chocolate milk science questions. Also, you can read this study if you are an exercise physiology nerd like me http://oakbrooksc.com/docs/stager_chocmilk_study.pdf
I've found it hard to stomach anything right after a run, but you can train your body to accept certain things. Lately I've been bringing a fruit leather or some fruit snacks to eat immediately after I finish. I can't even tell you how much of a difference I've noticed in reduced soreness and how I seem to not be tired the next day when I should be. It has also gotten a lot easier for me to eat after I finish because my body is used to it.
Another easy, quick calorie thing you can consume after a workout is Powerade or Gatorade. It's easy to stomach, refreshing, and it's got the calories you need. However, keep in mind you have to drink almost a whole Gatorade bottle to get 100 calories.
The next important thing to do within 15 minutes is stretch. I've talked about stretching before, you can find that post HERE. For a quick reminder, hold each stretch for 15-30 seconds and repeat it two to three times. Try and target each of these muscle groups: calves, shins (anterior tibialis), hamstrings, quadriceps, IT band (iliotibial tract), hips, and butt (all your gluteal muscles...minimus, medialis and maximus). You can be creative in stretching; if you have a sore muscle, experiment until you find a position that causes it to stretch. Don't do quick bouncy movements. With post-workout stretching everything should be nice, slow and relaxed.
I like include my ab workout as part of my post workout routine. It keeps me motivated to do it because I am getting it done as part of my time set aside for running; I don't have to find other time throughout the day to do it. For a good ab workout, check out my How to Get Sexy Abs post :) A few crunches in between your stretches can keep you from getting bored of stretching and not doing the quality your muscles need.
Next time you finish your workout, remember to take care of your body. Ask yourself how you want to be feeling tomorrow, instead of how you are feeling at the moment. Take care of your body and it will take care of you
The mistake most runners, including myself, often make is to stop as soon as you are done running. You are going at a good pace and then suddenly come to a dead stop?! Your muscles are bound to tighten up immediately! When you finish a run, don't stop and just stand there. Walk around until your heart rate lowers and your breathing returns to normal. By normal I mean you can carry on a conversation without gulping for air and you aren't panting like a dog anymore.
First off after your heart rate and breathing return to normal, you need to get some calories in you quick. A "rule" I heard somewhere was get in about 100 calories as soon as you can, especially on your harder workout days. The BEST recovery drink is chocolate milk. I know it sounds like it would be disgusting when you are panting at the finish wondering if you are going to be seeing your breakfast again....but it is so good for your body. To read about why check out this website http://www.refuelwithchocolatemilk.com/science/. It has all your chocolate milk science questions. Also, you can read this study if you are an exercise physiology nerd like me http://oakbrooksc.com/docs/stager_chocmilk_study.pdf
I've found it hard to stomach anything right after a run, but you can train your body to accept certain things. Lately I've been bringing a fruit leather or some fruit snacks to eat immediately after I finish. I can't even tell you how much of a difference I've noticed in reduced soreness and how I seem to not be tired the next day when I should be. It has also gotten a lot easier for me to eat after I finish because my body is used to it.
Another easy, quick calorie thing you can consume after a workout is Powerade or Gatorade. It's easy to stomach, refreshing, and it's got the calories you need. However, keep in mind you have to drink almost a whole Gatorade bottle to get 100 calories.
The next important thing to do within 15 minutes is stretch. I've talked about stretching before, you can find that post HERE. For a quick reminder, hold each stretch for 15-30 seconds and repeat it two to three times. Try and target each of these muscle groups: calves, shins (anterior tibialis), hamstrings, quadriceps, IT band (iliotibial tract), hips, and butt (all your gluteal muscles...minimus, medialis and maximus). You can be creative in stretching; if you have a sore muscle, experiment until you find a position that causes it to stretch. Don't do quick bouncy movements. With post-workout stretching everything should be nice, slow and relaxed.
I like include my ab workout as part of my post workout routine. It keeps me motivated to do it because I am getting it done as part of my time set aside for running; I don't have to find other time throughout the day to do it. For a good ab workout, check out my How to Get Sexy Abs post :) A few crunches in between your stretches can keep you from getting bored of stretching and not doing the quality your muscles need.
Next time you finish your workout, remember to take care of your body. Ask yourself how you want to be feeling tomorrow, instead of how you are feeling at the moment. Take care of your body and it will take care of you
Friday, July 15, 2011
And the Winner Is.....
Using random.org to find the winner......it was determined that....
JESSIE OBERG wins the Asics running tee!! Congrats Jessie!
Thank you to everyone who entered. Stay on the look out, there may be another *free* surprise next week!
One more thank you to Runner's Corner for donating!
JESSIE OBERG wins the Asics running tee!! Congrats Jessie!
Thank you to everyone who entered. Stay on the look out, there may be another *free* surprise next week!
One more thank you to Runner's Corner for donating!
Wednesday, July 13, 2011
Asics Running Shirt GIVEAWAY
Wooohoo!! The time has finally come. A free giveaway is here.
The product being given away today is a really nice Asics running T-shirt. It features 100% recycled polyester material, super light-weight and breathable. My favorite part about this tee is the discrete pocket on the side for your key, iPod, gym pass....etc.
Thank you to Runner's Corner for donating, check out my post about them and visit their brand new store!
RULES:
1. You MUST post a comment on this post telling me what you love most about running and what is your biggest struggle with running. Also, leave me some way to contact you in case you are the winner :)
2. You also must re-post this link on either Facebook or Twitter
Giveaway will end at 9:00pm MST on Thursday, July 14
The product being given away today is a really nice Asics running T-shirt. It features 100% recycled polyester material, super light-weight and breathable. My favorite part about this tee is the discrete pocket on the side for your key, iPod, gym pass....etc.
Thank you to Runner's Corner for donating, check out my post about them and visit their brand new store!
RULES:
1. You MUST post a comment on this post telling me what you love most about running and what is your biggest struggle with running. Also, leave me some way to contact you in case you are the winner :)
2. You also must re-post this link on either Facebook or Twitter
Giveaway will end at 9:00pm MST on Thursday, July 14
Don't worry if you don't think this one will fit you.....I will exchange the shirt for whatever size you need
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