Tips for avoiding injury and weight loss from Coach Kendrick at Kendrick Fitness


One of the challenges many runners face is the struggle to lose weight and avoid injuries. The best way to combat both of those issues is to add strength training into your weekly regimen.

Sometimes runners are guilty of obsessing over logging mileage and forget a crucial element that can not only improve their running, but also help them tone up!

Here are 5 must do’s for runners looking to lose weight from Coach Kendrick at Kendrick Fitness:

1. CHANGE YOUR PACE

 

The truth is: Your body works to adapt when there is a change in environment.  If it’s cold, your body shivers in order to produce heat; if it’s hot you sweat; when you start exercising your body will start looking for ways to adapt.  Hence why you see people training for marathons.  You can’t possibly run 26.2 miles unless you train your body to adapt for that.  Initially, when you begin training, going 2-3 miles may be a challenge, but over time your body gets used to the pounding, change of heart rate, blood pressure, breathing, etc.  The problem with that when it comes to weight loss your body also adapts in burning fuel (calories).  Think back to the time you restarted training after a long time off.  A few minutes of running and you may have found yourself breathless and your body working really hard to get going.  That’s because it lost its adaptability to running—but it’s burning far more calories to get it going again.

A simple thing you can add to your regimen is training at different paces.  Rather than just going out for every run at the same pace, try to change it up a bit.  Throw a 1 minute pickup (speed up the pace) at every 5 minute mark.  

 

Here are some other running workouts you should have on your schedule to help with your weight loss:

 

  • Tempo runs

  • Striders after runs  

  • Fartlek Runs

  • Track workouts

  • Hill Workouts

  • Buildup Long Runs  

 

2.  LIMIT JUNK NEARBY

 

Notice I wrote ‘Limit’ and not ‘Remove.’  I think one of the benefits of runners is that we are burning far more calories than the average person and there is nothing wrong with enjoying your favorite treat every once in a while.  Try to do it on your long run days if possible.  

The best way to start eating healthier is to get rid of junk inside your house.  You’re not doing your family and yourself any favors by “hiding” them within reach.   If you crave something sweet, make yourself get out of the house to fetch some.  8 out of 10 times you’ll choose to stay home…and there you have an automatic 80% improvement in your eating habits.

Begin making small daily nutrition goals and stay committed everyday!

 

3.  BE YOUR OWN EXPERT

 

Take notice on how YOUR body works.  Just because a certain diet or way of eating works for your friend, doesn’t mean it will work for you.  Take notes on the days you feel more bloated.  Could it have been the extra refined carbs you had the day before?  Also take notes on the days you feel and look great.  Always remember, there is a big fluctuation in water weight, especially for women during certain times of the menstrual cycle.   

 

4.  MOVE IN DIFFERENT DIRECTIONS

 

The body has 3 major planar of motion; Sagittal, Frontal and Transverse planes.  Running only happens along the Frontal Plane…and remember, the body adapts! You don’t want that if you’re trying to lose weight. Another bonus is that by doing activities in different planars, you’re able to keep joints such as hips, knees and ankles strong, in order to run even more efficiently.  Add cross training that requires you to move along different planar:  rollerblading, swimming, volleyball, and of course, weight training. (Squats, lunges, step ups, push ups, lateral squats)  

 

Speaking of weights…

 

5.  ADD WEIGHTS

 

Last, but certainly not least—and in my opinion the most important —is strength training for runners.  It strengthens major and minor muscles that support the big running joints (hips, knees and ankles). Strength training is the number one way to prevent injuries for runners and guess what?  It also is the most effective thing when it comes to losing weight as a runner.  

 

When I train, I prefer to train in a circuit type setting.  I combine a blend of strength, core and plyometric exercises.  All 3 help activate different energy systems.  Also, constant movement from station to station prevents the body from hitting a plateau and adapting during the workout.   All exercises also include moving in various planes of motion.   In addition, every pound of lean muscle you have helps to burn 5x more calories than 1 pound of fat….and that’s simply at rest!   If you don’t have access to a gym, try some body weight routines; they work fantastic when done right!

 

Here’s a sample of a body weight workout:

 

Try to do 3 sets of the following body weight exercises lowering the amount of reps each round: 12, 10, 8 reps

  1. Push-ups

  2. Toe touches (lying down with both feet up)

  3. Oblique dips on ground (both sides)

  4. Forward Lunges

  5. Squat Jumps

 

If you’re looking for guidance in strength training and losing weight, check out the K-Fit 6 Program.  It’s an Online 6-week weight loss and strength training program for runners complete with a nutrition guide, running workouts, strength workouts, daily and weekly goals and tons of accountability.


 

I’m excited to be serving as one of the coaches, along with Kendrick and his team starting January 11Join me!

Here’s a special code to save 16% before 2016.  Valid until December 31, 2015.

Code: FAST16

 

I hope you all have a very Merry Christmas and a fantastic New Year!!

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The Training Plan by Jeff Galloway


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Here are some great training plan tips by Jeff Galloway!

WHY SHOULD I HAVE A TRAINING PLAN?  When using a proven strategy, a runner gains control over fatigue while improving motivation.  Those who follow the right training plan, for the individual,  tend to improve more, with less injury risk.

WOULD BEGINNERS BENEFIT MORE FROM A PLAN?  Unfortunately, most beginners “run as they feel” or follow conflicting advice.  This leads to confusion and more aches and pains.   The right schedule will systematically increase the type of running needed for a goal, with strategic rest for rebuilding.

KEY TRAINING ELEMENTS:

1) A longer run builds endurance

2) a hilly run builds strength

3) Scenic or social runs insert fun and keep you coming back for more.

WHAT IS ADDED TO A PLAN IF THE GOAL IS TO RUN FASTER?  The right training plan will gradually increase the speed repetitions needed for the individual goal.  Easier days and rest days must be inserted before and after speed workouts.  To avoid injury, the pace and the increase must be realistic for the individual.

EVERY OTHER DAY:  Most runners — especially beginners — run best when they run every other day.  This allows for the “weak links” to heal.  The very slow long run is usually on the weekend, when there is more time available.  Hills and fun days can be run on the short runs during the week (For example: Tuesday and Thursday)

SHOULD I EXERCISE ON NON-RUNNING DAYS? While you don’t have to exert yourself on non running days to improve your running, exercise will energize your mind, and improve your attitude and vitality — while burning some fat.  So, I recommend any exercise that does not fatigue the calf muscle, such as recreational walking.

DOES VARIETY HELP?  Changing things a bit can improve motivation.  You don’t have to change the “mission” on specific days, but alternating some of the courses or running with different groups can make each day more interesting.

WHAT ARE VARIOUS MISSIONS FOR VARIOUS DAYS? Each type of run bestows a different benefit.  Hill runs build strength.  Drills that work on cadence, gentle acceleration and gliding will improve your running form.  Long runs produce stamina and endurance.

WHAT SHOULD I DO THE DAY BEFORE AND THE DAY AFTER LONG OR FASTER RUNS?  Take it easy on these days.  Do little or no exercise, don’t overeat, drink 8 glasses of water/sports drinks, and focus on how you will enjoy the next run.

SHOULD I SKIP THE REST DAYS TO IMPROVE MORE QUICKLY?  Not Recommended!  It is during the days off from running that the running body rebuilds and improves.  While some runners can get away with running short and slow runs on rest days for a while, these “junk miles” can compromise recovery and lead to injuries.

IF I DON’T LIKE A WORKOUT, CAN I SUBSTITUTE? Following a consistent plan is more likely to lead to success and improve motivation. Those who pick various elements from different schedules experience more burnout and injury.

 


 

 

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NEW!

Jeff Galloway‘s Customized Training Plan!

This is for runners of all levels, from beginning to ultra, with busy schedules or without a local Galloway training program.

Learn more now!

Jeff’s proven method has helped hundreds of thousands to achieve their goals, injury-free. Whether you’re a beginner or a Boston Qualifier, let us customize a plan that allows you to “have a life” while achieving your goals.
Your 6-month Custom Training Plan includes –
• A customized training schedule to your target race over the next season
• Daily email reminders of upcoming workouts
• Based upon your current conditioning
• Drills to improve running form, efficiency, and speed
• For runners at every fitness level, from beginning runners to ultra-runners
• Perfect for those without a local Galloway Program or with busy schedules – See more at: http://www.jeffgalloway.com/training/customized-training/#sthash.2bhhrWdT.dpuf

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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Register now for the Jeff Galloway 13.1 Half Marathon weekend from December 11-13th

  • Jeff Galloway 13.1 – Sunday, Dec. 13th
  • Barb’s 5K Presented by BeeCauseSaturday, Dec. 12th
  • NEW Fit Kids Run/Walk – Saturday, Dec. 12th

Register now!


 

We’re finally having some much cooler weather around here and can’t wait to get out and enjoy it!  I hope all of you have a great weekend and happy running!!!

 

 

As a Galloway blogger,  I’ve been provided tips by Jeff Galloway to share with my readers.  There is no compensation for this post.

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Tips for Dealing with the Heat by Jeff Galloway


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If you’ve had a summer like we’ve had in South MS then you know what it’s like to try to keep up with your training when it feels like you’re baking in an oven and can barely breathe. This summer, I’ve been spending some time in the pool to try to stay cool and also get some exercise in.

Here are some great tips for dealing with the heat that Jeff Galloway sent for me to post. 

 

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 Dealing With the Heat

Training through the summer can not only be grueling, but down right dangerous.  Here are some tips to train safely and as comfortable as possible in the hot summer months.

Slow down by 30 sec/mile (20 sec/km) for every 5F temperature increase above 55-60F ( every 2.5C above 14C)
 
When the temperature is over 70F (21C) you may take a 5 minute “cold shower break” every 25-30 minutes to keep cool.
 
Try to complete your run before the sun rises above the horizon.
 
More frequent walk breaks during hot weather can lower body temperature increase.  If you used to run 3 minutes between walk breaks, run only 90 seconds (walk 30 seconds) at 70F (21C) and at 80F (26C) drop to 60 sec run/30 sec walk or 30/30
 
When you start to heat up more than normal, take a longer walk in a mall or indoor AC building
 
Pick shady courses on hot days.
 
Don’t wear a hat!  Pour water over your head
 
Have an indoor alternative—treadmill, etc
 
Run in the deep end of the pool, using a flotation belt


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MAKE YOUR NOMINATION FOR THE MARATHON FOTO/ROAD RACE MANAGEMENT LIFETIME ACHIEVEMENT AWARD

In conjunction with the Road Race Management Race Directors’ Meeting, Road Race Management and MarathonFoto will again honor an individual who has made a major difference in the sport with a Lifetime Achievement Award.

The award is for contributions to the sport of long distance running over the course of a lifetime. Nominees, who may be either living or deceased, should have made major contributions to the sport in more than one area, for example as an administrator, elite athlete, promoter of the sport, or innovator as an event director or vendor.

“We are seeking to honor a ‘sport changer’…a person who really made a difference,” says Phil Stewart, RRM editor and publisher.
Nominations from the public are being solicited and will close on August 31, 2015.

A ten-person committee will choose the winner to be announced November 6 at the Race Race Management Race Directors’ Keynote dinner in Hollywood, FL.

Make your nomination now!

 

 

How do you deal with the heat and humidity during the summer? What time of the year to do enjoy running the most? I really like running in the Fall and Spring!

 

Have a great weekend and happy running!!

 

As a Galloway blogger,  I’ve been provided tips by Jeff Galloway to share with my readers.  There is no compensation for this post.

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A New Run/Walk Strategy from Jeff Galloway


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Jeff Introduces a New Run/Walk Strategy

 

The 30-second Walk Break

Jeff Galloway’s Run/Walk/Run method was revolutionary for three reasons:

1 – Run/Walk/Runners felt better throughout the long run.

2 – Run/Walk/Runners recovered faster and got injured less often.

3 – Run/Walk/Runners went faster with the breaks than without.

Since his introduction of walk breaks in 1974, Jeff he has received feedback from hundreds of thousands of runners. This has allowed him to fine tune Run/Walk/Run to keep people feeling better, staying healthy, and running faster.

 

The greatest benefit of the walk break comes in the first 30 sec.

Our heart rates come down, the running muscles relax, we catch our breaths, and the fatigue melts away.

After 30 seconds of walking, we tend to slow down.

Here is a typical example of what happens with a 1-minute walk break:

A run/walk/runner averaging 10-minute pace in a marathon using 3 min/1min might walk at a 15-minute mile pace for the first part of the race.

As fatigue sets in, that walk gets slower, and by halfway, the runner may be walking at 18 min/mi.

This means faster running is needed to stay on pace, which creates more fatigue at the end of each running segment, so the walk will get slower, and so goes the downward spiral at the end of the race.

Avoiding the Slow-down

Compared to running constantly, the 1-minute walk break still results in runners feeling better, staying healthier, and going faster, but it can get even better! Limiting walk breaks to 30 seconds, or in some cases even less, while cutting the run time accordingly, gives all the same benefits, with even less fatigue and even faster times.

The Bottom Line

If you are in already using a 30-second walk break or less, you don’t need to adjust. If you are using an interval that takes a 1-minute walk break, keep the same ratio but cut your walk and run times in half. For example, a 1-minute/1-minute interval now becomes a 30-sec./30-sec. interval.  It’s that simple.

AMERICA’S BEST PLACES TO RUN BY JEFF GALLOWAY AND BRENNAN GALLOWAY

America’s Best Places to Run enhances the running experience by offering access to very special running routes. This book gives a preview of the scenery with directions to the start and special instructions to enjoy the area.  In addition to the more than fifty trails and half dozen race venues reviewed in this book it also  includes tips on training for trail running, dealing with elevation, running uphill and downhill, terrain issues, endurance, and time-

Don’t forget to register for the 2nd annual Jeff Galloway 13.1. December 11-13, 2015 brings a fun-filled weekend with the 13.1 half marathon, Barb’s 5K and the new “Fit Kids” run.

Join us in all the weekend events including the Race Expo with exciting vendors and speakers, a festive holiday mood and surprises at the finish line!

Register now at Jeff Galloway 13.1

Have a great weekend and happy running!!

As a Galloway blogger,  I’ve been provided tips by Jeff Galloway to share with my readers.  There is no compensation for this post.

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The Power of the Group by Olympian Jeff Galloway


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The fun of running with a group pulled me into the sport 57 years ago.  Running and training with my friends Steve Prefontaine, Frank Shorter and Bill Rodgers brought out the best of running in me — while we became good friends, and Olympians.  As I travel the US this season for our Galloway training program kickoffs, I see the same fun, support and friendship development.  I hope to see many of you at our free clinics.  Here are the ways I’ve observed runners of all abilities improve more and have more fun when in the right group.

1. Great friendships
2. The miles go by quicker — telling stories, sharing life experiences.
3. Guidance in running with the right group for you with the appropriate run walk run strategy.
4. Because the group is waiting for you, you will stay motivated and get out there more often.
5. You’ll learn about some interesting races, places to run, and fun running experiences.
6. On the really tough workouts and races, the group will pull you through.
7. Access to tools for management of nutrition, fluids, motivation, aches/pains.
8. The right group leadership can fine-tune the pace of each workout, avoiding injury/exhaustion.
9. Helping others who are struggling bestows an amazing sense of achievement.
10. Sharing the empowerment of finishing a long run can change your life.
 

Most groups, like our Galloway programs allow runners to try them out for free.  Together we can celebrate fitness and inspire others to improve the quality of their lives.

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Highlights of this year’s Galloway Training Programs:

  • Discount on the Jeff Galloway 13.1 and Barb’s 5K
  • 50% discount of Jeff Galloway’s Running Schools and Blue MT Beach Retreats
  • Discounts on Phidippides products – Jeff’s store and the original running specialty store
  • Discounts on ElliptiGO, my favorite way to cross train outside
  • Discounts on Pacific Health Products Accelerade & Endurox
  • Discounts on Cooper Complete vitamins
  • Galloway Alumni hat available just for those who have been a part of our team before
  • Newly redesigned Galloway Training medal to celebrate completion of this year’s program

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A Note From Jeff

Visit http://www.jeffgalloway.com/training-groups/list-of-cities/ to find your closest Galloway Training Program, and ask me for more details about what I love about my Galloway group.

I hope you’re having a great week!

 As a Galloway blogger,  I’ve been provided tips by Jeff Galloway to share with my readers.  There is no compensation for this post.

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FIVE WAYS TO GET FASTER by Olympian Jeff Galloway


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Longer Long Runs

Increasing the length of the longest long run has produced the greatest amount of improvement that I’ve seen among my coaching clients.  Several surveys have shown more than 13 minutes of time improvement when runners increase their longest long run from 20 miles to 26 miles before a marathon.  Comparable time improvements are experienced in 10K runners and half marathoners when they increase their long runs above race distance as noted in my YEAR ROUND PLAN book that covers all the distances.  Long runs must be at least 2 min/mi slower than current ability, with liberal walk breaks.  The slower the pace, the quicker the recovery.  I suggest doing the long runs every 2-3 weeks.

Speed Repetitions—increasing the number

My runners have improved by an average of over 6 minutes in a marathon (3+ minutes in a half marathon) by increasing the number of speed repetitions to 14 x 1 mile for the marathon, and 14 x 800 meter for the half marathon.  I recommend that each of these be run 30 sec/mi faster than goal pace.  The recovery interval is a 5 min walk between miles and a 3 minute walk between 800’s.  These workouts prepare one to maintain or pick up pace at the end of the goal race, instead of slowing down.  See GALLOWAY TRAINING PROGRAMS & HALF MARATHON books for details (www.RunInjuryFree.com).

Improve Running Form

Most runners I’ve monitored have improved several minutes in a marathon by fine-tuning their running form.  As the mechanics become smoother and within one’s limits, there is a significant reduction in aches, pains and injuries.  The two best ways to improve form are water running and cadence drills.
•   Water running uses the same basic motion as when running on land, using a flotation device so that the feet don’t touch the bottom of the pool.  When done for at least 15 minutes, once a week, the legs find a more efficient path through the water—eliminating extraneous motion.
•   The cadence drill is done for 30 seconds, counting the number of times the foot touches the ground.  This drill is detailed in most of my books.  I’ve found the key to improving speed on the mechanical side is quicker turnover.

 Race in Shorter Events

Dropping down a standard distance or two can improve your mechanics for running faster and your ability to handle a higher level of oxygen debt.  On non-long-run weekends, during a half marathon program, try some 5K or 10K races.  When training for a marathon, race at the 10K or half marathon distance.  At first, the faster pace of the shorter distance may seem awkward.  But after several short races, you will adapt—especially if you do some speed training for the shorter/faster event.  These performance improvements can translate into faster times in the longer distances.  My book 5K/10K details the training and the racing strategies for these events.

Hill Training

The only way I’ve found to build strength for running is to run hill repeats.  On a moderate grade hill, start at a jog and pick up the turnover rate of the feet and legs as you go up the hill, shortening your stride.  Walk down the hill for recovery.  Don’t sprint, and follow the other hill training guidelines in my books and at www.RunInjuryFree.com.  The strength from hill training will allow you to perform better in speed sessions which will help you improve in your goal race.  You’ll also run faster on hilly courses, during your races.


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Save NOW and register for the Jeff Galloway 13.1 and Barb’s 5K.  Prices increases tomorrow May 2nd!  Don’t let your readers miss out on these savings! Register now at http://www.jeffgalloway131.com.

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Listen and share this great podcast “Jeff Galloway’s Tips For Beginner Runners” with Mark Kennedy from Healthynomics!  From how Jeff got running to breathing while you run; it’s all here!

 

Have a great weekend and happy running!

As a Galloway blogger,  I’ve been provided tips by Jeff Galloway to share with my readers.  There is no compensation for this post.

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Filed under Blogging, Books, Fitness, Jeff Galloway Blogger, Marathon, Nutrition, Racing, Running

Athlete Inspired RUN Necklace Giveaway!!


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Congratulations to the winner of the Athlete Inspired necklace, Kristi Ikerd!

 

Ok y’all, it’s giveaway time!! Jenifer from Athlete Inspired has offered to give away another one of her awesome RUN necklaces to one of my followers! If you’ve pictures of me, you know that I absolutely love my RUN necklace and wear it all of the time. It’s super comfy to wear while on a run and I even sleep in it!

These necklaces are:

  • Light weight and comfortable
  • All original design
  • Genuine leather
  • Lead and nickel safe
  • Available in lengths of 16 or 18 inches

 

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I love that it goes great with running clothes or regular clothes!

 

To enter for your chance to win, just click here!

By the way, if you’re looking for other athletic jewelry or just want to grab a RUN necklace now, Athlete Inspired has a ton of other items to choose from! Be sure to use the coupon code “slowfast15″! This will get you 15% OFF EVERYTHING thru April 30th when you check out! (Mother’s Day is coming up!)

Good Luck!!

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