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All Entries For running

Eating to Fuel Different Race Lengths


Running is an incredible source of exercise and one of the best things about it is that you can compete against yourself. Whether you are participating in a 5K or a full marathon, there are races for all levels, and plenty of good causes to get you out there to run. But before you lace up and take off, make sure you are taking the time to fill your tank with proper food and hydration. Here are some ways to ensure that you are adequately fueled to finish any race with power and energy.
Posted 5/21/2014  5:00:00 AM By: SparkPeople Guest Blogger : 4 comments   12,309 views
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6 Pre-Race Food & Fitness Blunders


You have a race coming up—congratulations! Whether it's a 5K or a 50K, you have a lot to be proud of! To make sure your race goes off without a hitch, start here.
 
When it comes to race day, there are plethora of do's and don’ts to set yourself up for success. While there are a variety of expert opinions on how to approach a race, it ultimately comes down to figuring out what works for you—and trust me, I have had plenty of personal trials and errors from which anyone can learn. Here are some of the common nutrition and fitness mistakes even experienced runners make that can be detrimental during the race itself.
Posted 4/24/2014  6:00:00 AM By: SparkPeople Guest Blogger : 9 comments   23,608 views
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Find Your Sole Mate: The Perfect Shoe for Every Workout


Wearing the right shoes while exercising can mean the difference between a comfortable workout, and one filled with pain, or worse-injury. With thousands of workout shoes on the market, how do you know which one is right for you? By answering a few simple questions, you can narrow down your options and use this guide to find the pair that is your "solemate."
Posted 2/14/2014  6:00:00 AM By: Jen Mueller : 28 comments   60,900 views
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6 Races So Fun, You'll Forget You're Exercising!


Perhaps you’ve considered training for a 5K, but the idea of running or walking a traditional race just isn’t motivating enough to get you off the couch and out the door.  These days, there are a wide variety of races to participate in, from the local run through your neighborhood to some of the more entertaining (and crazy!) runs popping up across the country.  Have you ever thought about running from zombies, crawling through mud or sprinting through glowing trees and tunnels? 

Fun runs like these can break up the monotony of traditional races, and can also be motivation to pick up the running habit even if you’re not that into it.  Here’s a guide to some of the races gaining popularity as people look for fun ways to get up and moving. 
Posted 9/6/2013  10:00:00 AM By: Jen Mueller : 32 comments   25,147 views
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3 Labors + 3 Babies = 50 Miles


Editor's Note (Nicole Nichols): When I learned my friend Susie was going to run a 50-mile ultramarathon, I was in shock and awe. Reading the recap of her race on her blog, which we're now sharing with you here, brought tears to my eyes. Her vivid, emotional and insightful journey from mile 1 to 50 is one that every person can learn from and relate to, even if you've never run a single mile.

After Saturday, September 15, 2012, I will never hear the words "50 miles" again and think about them in the same way. There are so many things, beyond the measure of mileage, that now describe 50 miles. Doubt, perseverance, deep friendship, dirt, overwhelming support, darkness, mental toughness, pain, family, hills, belief, tears, natural beauty, blisters, selflessness, labor, and VICTORY. Each one of these things played an important role in making my first official ultra-marathon a truly memorable, rewarding, yet unmistakably arduous day.
Posted 6/19/2013  12:00:00 PM By: SparkPeople Guest Blogger : 78 comments   26,285 views
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50 Good Reasons to Run


I started running several years ago and could barely handle 10 minutes of it. But I kept at it—and I'm sure glad I did.  Three-and-a-half years, countless races, and thousands of miles later, "runner" is now a big part of my personal identity.  I run in rain, snow, sleet, wind. I run through every season and at every time of day. I run for doughnuts and even through muddy obstacles—for the fun of it. Some may think that's crazy, but other members of this special club understand. When you choose to join (we're always welcoming new members), you'll understand it, too.
 
To celebrate the upcoming National Running Day (June 5, 2013), I created this list of all the reasons why I (love to) run.
Posted 5/29/2013  6:00:00 AM By: Nicole Nichols : 125 comments   256,041 views
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The Top 100 Running Songs of All Time


As a runner, I often turn to music to keep me entertained and motivated during my training runs and races. I love discovering new running songs (even if "new" only means "new to me"), listening to them, and sharing them with others via my blog posts and Facebook page.

I recently asked people to share their favorite running songs, then created a list of 100 titles, new and old, that keep us on our feet and on pace. List in hand, I asked members of SparkPeople.com, America's #1 weight loss and fitness website, to vote on their favorites, too.

Find out which song took the tittle of best running song, whether your favorite made the list, and how you can download a brand new 60-minute running mix of the top 12 songs (as voted on by runners like you)!
Posted 5/6/2013  12:00:00 PM By: Nicole Nichols : 202 comments   2,722,365 views
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10 Tips for Running with Your Dog


As a runner it's nice to have a partner to run with, regardless if that partner runs on two legs or four legs. A dog can make a great running partner, not only can they help keep us motivated to run, but they can also provide us with a sense of security and companionship especially for those of us who must run in remote areas.

But before you get too eager to put a leash on your four-legged friend, there are a few tips to consider prior to taking your first step out the door with your running buddy.

1. Get medical clearance from your dog's vet

Just like we need to get medical clearance for exercise, same is true for our pets. This is especially necessary if your pet has led a fairly sedentary lifestyle. While your dog may spend hours running around the backyard, it is not quite the same as running five, three or even one mile. 

2. Know which breeds are best for running

Knowing which breeds are best suited for running can help determine if Fido is going to make a great running partner or best left hanging out in the backyard. There are certain breeds where running may actually be detrimental to your dog's well-being. Some breeds, such as the Border Collie are more prone to hip dysplasia issues which can be aggravated from running while other breeds, such as the Pug and Bulldog are more prone to respiratory and overheating issues. Runner's World has compiled a list of dog breeds and the distance each breed can safely run. But remember your dog's vet is the best source of advice as to whether your best friend can run or not.
Posted 4/19/2013  6:00:00 AM By: Nancy Howard : 79 comments   124,043 views
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The 13 Best Yoga Poses for Runners


When I first started running, I thought for sure it would be a bad combination with yoga. Running is repetitive, it can be hard on the body, and it's fast.

After my first few runs, I felt sore and tight, despite my thorough stretching session afterwards. I spent all that time practicing yoga to loosen my muscles; it seemed silly to then tighten them up with one little run.

A few runs and a bit of research later, I changed my mind. Running and yoga complement each other quite well, and I don't need to end up sore and tight after my runs.

The breath control (pranayama) we practice in yoga actually helps me keep my breathing even when runs get tough, and it's especially helpful after a hard run. Plus, there is a certain peace that accompanies running (and walking). That repetitive motion allows your mind to clear, and the path that lies before allows your eyes to focus on the horizon. Add some motivating music, and you've got quite the relaxing and stress-relieving workout!

My friend Bob (BOBBYD31) SparkMailed me recently to ask about yoga. He's a runner and, like many of you, battles tight hips and hamstrings. He wanted to try yoga but wasn't sure where to start. I gave him some suggestions for DVDs and books--and did one better. I'm a certified Ashtanga yoga teacher, so I decided to create a routine for him and other runners to help them stretch out after a run and keep his muscles healthy and loose.

Here are a baker's dozen poses to help runners (and cyclists and walkers). Hold each pose for 5 breaths or longer if you'd like. You'll need a mat and a yoga block (or a chair) for these poses.

Posted 3/22/2013  6:00:00 AM By: Stepfanie Romine : 214 comments   197,432 views
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You Asked: How Should I Train for a Mud Run?


Last summer, I surprised a few family members by asking if they wanted to form a team to do a mud run.  I’m not known as adventurous—or as someone who likes to get dirty—but mud races were becoming so popular among runners (and non-runners alike) that I was ready to step out of my comfort zone and try something new.  To my delight, the race was lots of fun and definitely something I’d do again in the future. 
  
Mud runs have exploded in popularity over the past few years.  One example is the Warrior Dash, which started as one run in 2009 with 2,000 participants.  In 2012, 65 Warrior Dash events were held across the world, involving more than 1 million participants.  Today, you have no shortage of mud-related "obstacle" races from which to choose. Each race is different, so it’s important to know exactly what you’re getting into before you sign up. 
Posted 3/11/2013  12:00:00 PM By: Jen Mueller : 58 comments   45,956 views
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7 Fitness Accessories for Safety and Visibility


One of my favorite times of day to run is in the early morning before the rest of the world wakes up.  It’s quiet and gives me time to think before the craziness of my day begins.  I prefer to run when the sun is already up, but at certain times of the year, that becomes more difficult.  When I do head out in the dark, my first priority is safety.  Although I never assume that cars can see me, I try to make myself as visible as possible.
 
I hear of too many runners, walkers and bikers out with no lights, no identification, wearing dark colors and expecting that everything will be fine and that cars will gladly move out of their way.  Accidents happen all the time, but you can reduce the chances they will happen to you.  Here are some of the products I recommend to help you stay safe and visible when exercising in the dark.
Posted 2/11/2013  12:00:00 PM By: Jen Mueller : 15 comments   10,148 views
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The 500-Calorie Treadmill Workout


It's no secret that I'm not a huge fan of the treadmill. I love to run, hike and even walk with my pup, but I do it all outdoors all year round. Rain, snow, wind, heat—almost nothing can keep me from my outdoor workouts. For me, a treadmill is a "last resort" when I have no other option to get outside.
 
But I know that not everyone is as gung-ho about outdoor exercise as I am. Many people hate running in the cold or the heat. (Nothing wrong with that.) Others have no other option to work out, especially if they have to be at home with kids or don't live in a safe neighborhood for walking or running. And still some prefer the slightly cushioned surface of a treadmill, which takes away some of the impact of running, making it easier on the joints and even the spinal discs.
 
Whatever your reason, we've all turned to the treadmill from time to time. And the best way to prevent boredom and get great results from your treadmill workout is to incorporate intervals. Here's a simple workout I developed to help you torch calories with your trusty treadmill.
Posted 1/16/2013  6:00:00 AM By: Nicole Nichols : 97 comments   361,058 views
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Perfect Layering for Winter Workouts


Believe it or not, outdoor exercise can be enjoyable year round—yes, even in the winter months! 
 
When there is a chill in the air, it's easy to assume you'd be better off to pop in a workout DVD or take your daily walk indoors at the local mall.  But as long as you dress properly, there's no reason you can't venture outside for a workout that is both comfortable and enjoyable. 
 
The tricky part is wearing enough that you're not shivering from the cold, but not so much that you're sweating because of all of the heavy layers.  Here's a guide to knowing what—and how much— to wear so that you can be prepared all season long.
Posted 12/17/2012  12:00:00 PM By: Jen Mueller : 21 comments   29,691 views
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5 Exercises for Stronger, More Flexible Feet


Over the past three decades, fitness shoe manufacturers have developed advanced technology to cushion and control motion in our feet and ankles. While this advanced support can feel great, it doesn't allow our joints and soft tissue to articulate normally. As a result, we've disconnected with our feet! Much of our losses in flexibility and mobility can be attributed to the fact that our feet have become stiff and weak.   A healthy, aligned and balanced body begins in your feet—and then translates through your entire kinetic chain (ankle, knee, hip, lower back).
 
As a pioneer in foot fitness (Sole Training®) and barefoot training (The willPower Method®), I've been helping everyday clients and athletes strengthen, stretch and train from the feet on up for more than 10 years. If you're intrigued by barefoot running/training or thinking of trying minimalist shoes, you must start working on your feet first. And even if barefoot training isn't something you're considering, everyone can still benefit from building foot and ankle mobility and strength.
 
Are you tired of wearing uncomfortable orthotics or getting painful cortisone injections? Are you dealing with an old injury or plantar fasciitis? Are you finding that your balance skills are not what they used to be?
 
These five exercises will help you to strengthen and stretch all ten toes, and develop flexible strength from the ground up.  Over time you will enjoy improved balance in daily activities and workouts, a stronger walking/running stride, increased circulation and mobility throughout the feet and ankles, and significant reductions of foot, leg and lower back pain and injuries. All it takes is five minutes a day!
Posted 11/30/2012  2:00:00 PM By: SparkPeople Guest Blogger : 37 comments   74,076 views
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Will Adjusting Form Make You a Better Runner?


Whenever friends or family see me running around our neighborhood, they know it’s me right away.  I have a very distinct run, or as I like to joke, a distinct “shuffle”.  Over the years I’ve tried to adjust the way I run, because I think it could help me get faster.  So far, that has been totally unsuccessful.  I blame my dad for the problem because he runs exactly the same way I do.  It must be genetic.

My problem is that all of the movement in my legs comes from the knee down.  My feet don’t come very far off the ground and I don’t have any lift in my knees.  I know if I could get my knees up and my quads working a little more, I’d have additional power and potentially, additional speed.  I’ve worked with a running coach to try and correct the issue, but at this point, it’s hard to change something I’ve been doing for so long.  Perhaps if I would have tried much earlier in my running career, I would have had more success.  A new study proposes that people naturally become better runners, just by running more.  Although I can’t say the same applied in my case, the results are pretty interesting.

The study, published in Medicine and Science in Sports and Exercise, followed 10 women on a 10-week, self-paced program for new runners.  Each woman visited a lab before started the program to have their aerobic capacity, running form and running economy assessed.  “Running economy, also known as running efficiency, is a measure of how much oxygen a person uses to run at a particular pace — in essence, how hard it is to run at that speed. Efficiency is considered one of the determinants of running success.  A more economical runner requires less energy than others and presumably should be able to run farther or faster.”  It’s no surprise that the new runners were not very economical in the beginning, but that improved as the 10-week training program progressed. 

Additional tests over the 10-weeks found that the women improved their speed and endurance, and also improved their running economy (their ability to use oxygen increased by about 8.5%.)  There were also changes in running stride which ended up making running easier.  For example, their legs became more flexed as they left the ground which allows for a quicker turnover and increased speed.  They also increased stability in their feet as they struck the ground, which indicates becoming more comfortable with the movement of running. 

This study was done on a very small, specific group of people.  The results won’t necessarily translate to all runners, but the study’s author feels it can lead to some important takeaways:   “You can optimize your gait naturally,” she says, “by becoming more conscious of your running movement and how it feels.” Your body, at least in the early stages of becoming a runner, can be a fine and knowledgeable coach.”

My advice is to stick with what feels comfortable.  I know I’ll never have the long stride and leg lift of an Olympic sprinter.  But as long as I can stay injury-free and enjoy what I’m doing, that’s what is most important to me.
 
Have you considered becoming a runner but don’t know where to begin?  Check out SparkPeople’s Running Center, where you can find articles, training programs, virtual races to join and much more!
 
What do you think?
Posted 10/30/2012  10:00:00 AM By: Jen Mueller : 21 comments   10,751 views
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