Compound Exercises: Why they should be the foundation of your workouts
As runners, we often focus on our miles, speed, and endurance, but incorporating strength training into your routine is crucial for maximizing performance and minimizing injury risk. At the heart of an effective strength training program are compound exercises—movements that engage multiple muscle groups and joints. In this post, we’ll explore why compound exercises are foundational to your training, how to effectively integrate them into your routine, and the role of progressive overload in maximizing their benefits.
Why Base Building is Essential Before Half & Full Marathon Training
When it comes to preparing for a long-distance race like a half marathon or marathon, runners often focus on the specific race training block: the weeks or months directly leading up to race day, like 12 weeks for a half or the 16 weeks for a full. However, there’s an essential phase that every serious runner should complete before the formal training begins: base building.
Why Strength Training is a Game-Changer for Marathon Runners: The Science Behind the Benefits
When preparing for a marathon, the primary focus for many runners is often on logging miles and perfecting pacing strategies. However, recent scientific research highlights that strength training should be a critical component of your marathon training regimen. Not only does it enhance performance, but it also reduces the risk of injury and improves recovery. Here’s a closer look at the science behind the benefits of strength training for marathon runners.
The Power of Habit Building: How to Stay Consistent with Fitness and Health Goals
One of the biggest challenges athletes face isn’t the physical demands of training—it’s staying consistent. Whether you're an endurance athlete trying to improve your performance or someone just starting out, building sustainable fitness habits is key to long-term success.
How to Start Running: A Beginner’s Guide to Getting Fit and Loving Every Mile
Starting a running journey can be both exhilarating and daunting. Whether you're looking to boost your cardiovascular health, or simply enjoy the outdoors, running is a fantastic way to achieve your goals. To help you get started, we’ve put together a comprehensive guide that includes everything from essential tips and tricks to getting properly fitted for running shoes.
Nutrition Tips for Female Runners: Fueling for Performance
Carbohydrates are undeniably crucial as they serve as the primary energy source for your body, which is particularly important during high-impact activities like running.
Why & How to Set Process Goals
Setting process goals is essential in fitness because they provide a sense of direction and structure to your workouts. Not only do they help you stay motivated and focused, but they also allow you to monitor and track your progress more effectively. Additionally, process goals break down larger, more daunting objectives into smaller, manageable steps, making them seem more attainable.
Why is Progressive Overload Important?
Today, let's delve into a vital aspect of enhancing your fitness and strength: progressive overload. This principle acts as a catalyst in achieving various fitness goals such as muscle gain, strength improvement, and overall body transformation. As seasoned personal trainers, we have witnessed the remarkable impacts of this principle not only in muscle development but also in alleviating chronic pain and enhancing one's overall well-being. The significance of progressive overload in fitness is truly astounding, wouldn't you agree?
Why Runners Need to Lift Heavy
The hill I will die on. An indisputable fact - If you're a runner, incorporating strength training into your routine is non-negotiable. Period.
Macros: Protein & How to Build A Meal
When it comes to reaching fitness goals, it's no secret that regular exercise is crucial. However, what many people overlook is the significant role nutrition plays in maximizing the outcomes of their workouts. Adequate macronutrient intake is particularly vital for individuals engaged in regular physical activity, and among the macronutrients, protein stands out as a key player.
Are You Bored With Your Current Workout Split?
Hey there! Whether you're feeling burned out with your current workout routine or you're new to the fitness game, I've got some great advice for you!
Empowerment Through Running: The Journey of a Marathoner
How I, an average at best runner, ran two marathons 4 months apart and shaved off 45 minutes.
Why You’re Not Seeing Results
Are you frustrated because you're not seeing the desired results despite following all the right steps? Well, let's take a deep dive into four often overlooked aspects that are crucial for a successful fitness transformation.
2023: The Year of the PR’s
It’s December and I thought I’d share a little recap of my incredible year. 2023 was the year of multiple PR’s!
Master the Art of Waking Up Early
Uncover the secrets to easing into mornings, even during the challenging Fall and Winter seasons, when motivation is at its lowest.
Nifty Tips to Navigating the Holidays
November is here, and that means the holiday season is just around the corner! Get ready for a whirlwind of festivities filled with family, friends, and of course, delicious food. But if you're feeling a bit apprehensive because you've just started or recently recommitted to your health and fitness journey, don't worry, I've got you covered!
Perfecting Your Running Form
Many runners could use some fine-tuning or even a complete overhaul on their running form. Bad running form can range from not landing on your feet properly, to hunched over, to over-striding or over-rotating your hips. Bad form can impact your running efficiency and even worse cause injury.
Summer Running Must Haves
It’s finally SUMMER! YAY! If you’re like me, you are guilty of signing up for a fall race meaning you’re now stuck training in the heat & humidity…
I’ll be training for the Berlin Marathon this summer! I’m pretty excited since this will be my second marathon ever! But as a runner who has ran through many summers, I’m here to give you some advice, tips and product recommendations (products that I actually use and love!) So whether you’re new to running or looking for alternatives to what you are using, you’re in the right place.
Training in the Heat & Humidity
It’s starting to heat up around here and that means bringing exercise - cardio exercise in this case - outside in the heat and worse the humidity. This makes the movement feel so hard. But great news! As humans we have this cool ability to adapt to our environments. And the starting point is to understand how the increase in temperatures and humidity can impact you. Then you can work with that knowledge and use it to your advantage!
How to Stay Hydrated
…when you’re dehydrated your body doesn’t have the amount of water it needs to function optimally.
Well that’s all nice and good but for most people drinking 64-100+ oz of water is pretty hard, so that’s why I’ve come up with this list of ways - tips & tricks if you will - to help you out!
Ways to make drinking water easier!…