Category Archives: Fitness

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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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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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

Tips from Jeff Galloway: Four Ways To Energize Your Day and Clear Your Brain


jeffgallowayBy Olympian Jeff Galloway

www.RunInjuryFree.com

It’s natural to become focused on the big things in life, and worry about outside forces, building stress.  A few simple lifestyle adjustments can result in greater control over attitude and energy, while reducing stress and fatigue.  Yes, you can exert more control over your life, produce positive attitude hormones, and blend together body, mind and spirit by planning and taking action.

•   Walk or run, one day and a walk (or cross train) the next.  While the exertion will wake up the muscles, you’re away from the phone, allowing the mind a little freedom.  Most who start with a blank mental state, finish their exercise session with the day planned, and a few new ways to deal with problems.  Others like to walk/run during lunch hour, while munching on an energy bar.  This can clear out morning stress and prepare mind-body for the challenges of the afternoon.  Many evening exercisers believe that the weight of the day’s stress is erased or contained with the after-work workout.  Scheduling these outings gives you control over your existence.


•   Don’t sit–walk!.  The addition of a few extra short walks, throughout the day, will energize the body and activate the mind.  Park farther away from work, the food store, the transit station, etc.  Many of my clients use a step counter for motivation and calorie counting.  It helps to find one that is consistent and reliable (usually @ $30).  Shoot for 10,000 steps a day.  You are rewarded for  getting out of your chair (or the couch) more often.  These short walks burn fat, which adds up (up to 30 pounds a year!).  The best reward is the head clearing effect, which can power you through the mid morning or mid afternoon energy crises.  Even a 3-4 minute “recess” walk at work, can result in clearer thinking, more energy, and greater self-confidence.   


•   Eat more frequently.  Each time you eat, even a small snack, you’ll boost your energy level. The longer you wait to eat, the more likely your metabolism will slump into drowsiness and laziness.  This also means that you’re not burning many calories.  If you divide up your daily calorie budget into 6-9 snacks a day you’ll burn more fat (up to 10 pounds a year).  Eat a snack every 2-3 hours, and you can feel better all day.  It helps to choose foods that have (percentage of calories vs total calories) about 20% protein, about 15% fat and the rest in complex carbohydrate.  This combination will leave you satisfied longer with fewer calories consumed.  To experience a fat loss, consumption can be managed through websites or journals.  For more information, see A WOMAN’S GUIDE TO FAT BURNING by Jeff and Barbara Galloway.


•   Help someone exercise. The psychological benefits are significant when you help someone improve the quality of their life.  Offer to walk (run, hike) with your spouse, parent, friend co-worker, child—or all of the above.  My books WALKING & GETTING STARTED have proven programs with motivation which can lead you and your “coach-ee” through the training. 


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BLOGGER EXCLUSIVE DISCOUNT!
Register now for the Jeff Galloway 13.1 with your exclusive blogger ONLY discount code.
Use code JGBLOGGER for $10 off.
(This could is for personal use only.)

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I hope everyone is 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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Training and Motivation Tips from Jeff Galloway


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Hi everyone! I hope you’re having a great day! Here’s more helpful training and motivation tips from Olympian Jeff Galloway.

 

Why do we get injured?

1.  Be aware of irritation of weak links.

 The Key Weak Links are body parts where my runners tend to experience injuries are these: Knees – Feet – Calf – Achilles – Hip – Glute/piriformis/sciaticia

 But the body parts that YOU need to be aware of are the sites where you are injured or suffer more aches and pains.

 So, if you’re sensitive to the first indication of irritation in these areas and take immediate action it’s possible to avoid injury.

 2.  Stress buildup due to the way we train.

  • Training schedule is too intense-not enough rest between stress.
  • Adverse Training Components-speed is too fast or has too much, too soon.
  • Running form-too long a stride, forward lean, bouncing too high off the ground.

 Staying focused on the way one runs and following these guidelines, can often allow runners to maintain a manageable increase without injury.


Top 5 ways to avoid stress buildup and avoid injuries

 1.  Take walk breaks more frequently, and run shorter run segments

2.  Form: shorter stride, feet low to the ground

3.  Slower long runs, with more walk breaks

4.  Avoid Stretching

5.  Be careful when running speed sessions


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Have a great week 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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More of Jeff Galloway’s Training and Motivation Tips


As you know, I’m now a Jeff Galloway blogger and I’ll be providing training and motivation tips regularly from Jeff. I followed his program for my last marathon and got a PR!

Here are some pointers for this week:

Training and Motivation Tips

by Olympian Jeff Galloway

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Olympian Jeff Galloway http://www.runinjuryfree.com

 

  • The training journey for a marathon or half marathon raises your body’s physical performance capability and your sense of what you can do in life.

 

  • Running helps to bring body, mind and spirit together in a unique and wonderful way

 

  • In researching my book MENTAL TRAINING I discovered that running turns on brain circuits for a better attitude more vitality and empowerment better than other activities studied.

 

  • In researching my book RUNNING UNTIL YOU’RE 100, I found numerous studies showing that runners have healthier orthopedic units than non runners even after decades of running.

 

 

Training:

  •  When a runner takes walk breaks early and often enough for the individual the muscles are strong to the end.  See RUN WALK RUN at www.jeffgalloway.com for recommendations by pace per mile.

 

  • The “exhaustion wall” can be avoided by running longer long runs up to or beyond race distance-using the appropriate run-walk-run strategy.

 

  • Marathoners tend to improve time by an average of more than 15 minutes when they increase their longest run from 20 miles to 26 miles.

 

  • To recover fast, run the long runs at least 2 min/mi slower than you could currently run in a marathon

 

  • The right run-walk-run strategy from the beginning of each run, gives any runner control over fatigue, injury-elimination, and recovery.

 

  • In numerous surveys, runners improved over 13 minutes when they shifted from running continuously to use of the right run-walk-run strategy.


Looking to run a half marathon or marathon that goes beyond the ordinary?   RUN ITALY Tours offers more than others do and travel with “Coach Jeff”.

March 22, 2015 – Rome Marathon 26.2, 13.1 and 5K distances
Book NOW at www.RunITALY.com!

 

2014 Virtual Half Marathon and 5k (Inaugural)
Last chance to become a “Legacy” participant!
Closes March 1, 2015
    ** Register at – https://jeffgalloway131.com/registration/ **
Expires 3/1/15

Have a great week!

 

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Jeff Galloway’s Training and Motivation Tips


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Olympian Jeff Galloway

I was absolutely thrilled to find out recently that I had been chosen to participate as a Jeff Galloway Blogger! I’ve used his run/walk methods in the past and then trained strictly for my last marathon (more on that in another post!) that was on January 25, 2015 using run/walk intervals and I set a PR!!

By being a Jeff Galloway Blogger, I’ll have the opportunity to share valuable information with you on training straight from Jeff weekly!

Here are some tips from Jeff this week:

Training and Motivation Tips

by Olympian Jeff Galloway

  • When paced correctly, running delivers the best attitude boost you can get. Sustain this by pacing yourself gently during the first mile or three.

 

  • A well-paced run enhances vitality for the rest of the day.  Start each run at least 30 seconds a mile slower than you will run at the end.

 

  • If you have a Run Walk Run strategy that is right for you on that day, it’s possible to feel good after every run-even the marathon.

 

  • Running is the best stress reliever I’ve found. Research shows that running tends to activate the conscious brain which over-rides the emotional subconscious brain and manages the negative and anxiety hormones during and after the run.

 

  • Research shows that as runners get faster, their stride length shortens.  A quicker cadence is the mechanical key to faster running.

 

  • The finishing of a run that is longer than you’ve run in the last 3 weeks can bestow a sense of achievement that is unique and empowering-due to positive brain circuits that are turned on.

 

  • You can’t run a long run too slowly or take too many walk breaks.  You’ll get the same endurance based upon the distance covered.

Olympian Jeff Galloway has coached over a million runners to their goals through his clinics, wonderful retreats, training programs, books and e-coaching.  Sign up for his free newsletter at www.JeffGalloway.com. You can also find more information by going to http://www.runinjuryfree.com.

Looking to run a half marathon or marathon that goes beyond the ordinary?   RUN ITALY Tours offers more than others do and travel with “Coach Jeff”.
March 22, 2015 – Rome Marathon 26.2, 13.1 and 5K distances
Book and save up to $200 at www.RunITALY.comOffer expires 2/14/15.

Have a great Tuesday!

 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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