Alicia Bell Online coach
Alicia Bell - Online Coach

Alicia Bell

@trainitright

Personal Trainer located in Toronto, Ontario

www.trainitright.com

All runners need to work on posterior chain strengthening during the off season. Whether you are already doing a strengthening routine or off season weight training is brand new to you the following 3 exercises should be implemented into your routine. These exercises will strategically strengthen the glutes to aid in better running economy, strength and speed in the spring. If you are lifting heavy please make sure to use a spotter. Correct technique should always be used when performing strengthening exercises. Make sure that you perfect your form first before increasing the amount of weight used. Once technique is mastered add weight to these exercises and your glutes will primed for the spring running season.

Box Squat 

3-4 sets x 8-10

Contrary to popular belief simply performing regular squats are not always the best thing for the butt. When the average person squats only a small portion of the movement targets that area. It’s mainly a quad dominant exercise. Box squats are primarily posterior chain and therefore the glutes are doing most of the work.

Technique:

Place an appropriate amount of weight on the bar. Make sure to use a wide stance, leaning forward and sitting back this stretches the posterior chain. Do not lose tension of the muscle by sitting down fully. Maintain tension of the legs and hips, and make sure to keep the bar over your toes. You will have an arched back and will be leaning forward at the hips. Do not to rock back in the squat when initiating  the upward movement. 

Deep Walking Lunge

3-4 sets x 8-10

The deep lunge like the box squat when you are at the bottom of the movement the glutes are stretched. This causes you to use the glutes to get out of the bottom position and will help you strengthen them.

Technique:

Place the weights in each had. First take a big step forward causing you to lean forward at the hip. Lean forward the entire time, press through the heel and power into your next lunge staying in a straight line.

Glute Bridge

3-4 sets x 8-10

This exercise also helps target your glutes specifically because you are contracting them at the end range of the motion.

Technique:

Place the weight safely above your hips. You may use a towel or foam covering for protection. Then place your upper back across a low bench, soft box or floor if the others are unavailable. Your feet should be placed shoulder width apart, with your toes pointing 

slightly out. As you push your hips up focus on squeezing the butt to lift the weight. 

Hold for one second at the top of the movement.

86 Unbelievable Facts About Running (Infographic)

Each day, millions of people from all around the world go for a run. Some run marathons, some go out for a jogging session, and some venture into the mountains for an uphill sprint. However, all of these runners have one thing in common; they are all healthy.

It’s no secret that running is one of the healthiest activities that you can take on. From the numerous cardiovascular benefits to the powerful calorie-burning properties, regular running will help you keep your body healthy and in shape for many years to come. Moreover, running is an activity for people of all ages. The youngest marathon finisher was only five years old at the time of the race, and the oldest one was 101.

However, like every other dynamic activity, running requires preparation, adequate equipment, and caution. While running itself has no downsides, running-related injuries are more common than you may think. In fact, 65% of all runners suffer an injury within their first year of running.

So, as quality equipment is key, make sure you buy a pair of legitimate running shoes – Nike is an outstanding brand offering just that! Warm up properly, play some music over your headphones, and you are ready for a run. But before you do all that, make sure you read the other running facts in the infographic below; you will be motivated even more.

 

Guest Post: Competitive Strategy: How To Train for Your First Marathon

Competitive Strategy: How to Train for Your First Marathon

Some people decide to run their first marathon to cross an item off of their bucket list, and others simply want to do something fun and active that will improve their level of health. Running a full 26.2 miles is a significant accomplishment, and it requires ample training and planning if you want to achieve this goal without injury. If you have decided to start training for your first marathon, follow these tips for the best results.

Invest in the Right Equipment

When training for a marathon, you will run a significant number of miles each week. More than that, you may spend hours outdoors regardless of the weather conditions. You need to invest in quality footwear to prevent injuries to your feet and joints. Remember that running can place a great deal of pressure on your joints, and footwear can give you the extra conditioning that is needed to avoid injuries. You also need to buy athletic apparel that is suitable for the weather conditions in your area. Training may extend for months and span across several seasons, so plan to update your training wardrobe periodically as the seasons change.

Follow a Training Schedule

Your body may need to gradually adjust to an increasingly rigorous workout. You may start out running a mile or two every other day, but you may increase this until you are regularly running 15 to 20 miles several times per week. Your workout may need to include interval training, hills training and more. You can find a great training schedule on numerous websites to help you achieve your goal more easily. It may be helpful to register for a race that is at least four or five months away so that you have ample time to follow your training schedule without unnecessarily stressing your point to the point of developing injuries.

Find a Buddy

Running a marathon is as much about physical conditioning as it is about mental strength and fortitude. A running partner can help you to stay on track as you proceed through your training schedule and can motivate you to get out there and hit the pavement on days when you do not feel up to it. You may also join a running club if you cannot find a training partner to run with regularly. Remember that your partner’s commitment to training can affect your mental fortitude in this area. Ensure that you make a wise decision when selecting a running partner so that you receive the full level of support you need.

Take Care of Your Body

Your body will endure incredible stress when you are training for this event. You need to take steps to stay healthy and to avoid injuries. Plan several rest days each week without physical activity. Get an adequate amount of sleep at night, and follow a healthy diet plan that gives you an adequate amount of carbs, calories and nutrients. You also need to stay hydrated by drinking water or a recovery drink, like ASEA, after a workout if you want to avoid injuries. You can find great meal and hydration plans online that are designed to give marathon runner the full amount of nutrients they need to stay healthy and to fuel their bodies for this endurance activity.

The thought of running a marathon can initially sound like a far-fetched dream, and it is definitely not something that you can accomplish overnight. However, when you set your mind to it and when you follow a strategic plan, you will be able to train your body as well as your mind to endure this incredible feat. Investing in the right equipment and selecting a supportive partner are also critical if you want to achieve your running goals. As far-fetched as your marathon goal may sound right now, you may be able to accomplish your goal and cross this item off of your bucket list within a few months when you have the right plan in mind.

For all of you runners, you know first-hand how running safely is a year-round focus. Especially during the colder months when it gets darker earlier and visibility is low, safety should be a top priority for those who are still hitting the pavement. The following is a guide on running safety that's being shared by SimpliSafe. It includes a ton of examples on how technology can not only help with your training, but how it can also keep you safe and focused. They specialize in wireless security systems, so they definitely know a thing or two about keeping us safe.

pexels-photo

Photo source

 

If you are busy juggling family life with a full-time job, you’ll know just how tough fitting fitness into your routine can be. No matter how busy you are, you shouldn’t use this as an excuse not to exercise. After all, running is perfect exercise for any time of the day. So why not start running once the kids are in bed at night? You may be put off slightly by running in the dark, but you can guarantee a peaceful run. There’s be no busy traffic or crowds to get in your way!

 

Want to know how to run safely at night? Here are our five top tips.

 

Run a Familiar Route

 

Stick to a route you are familiar with to cut down your chances of getting lost. Not only will getting lost increase your mileage, but it could also be tricky finding your way back in the dark. Running in an area you know well also means you’ll know where there are street lights. If you jog in a well-lit area, you will be able to see exactly what is happening in your surroundings, helping you to feel safe.

 

Run with a Buddy

 

Ladies, listen up! Pair up with your friend or partner and go out pounding the streets together. This is a great way to stay motivated throughout your run, and you will also feel safer in numbers. If you do not know anyone who enjoys running as much as you, see if there are any local running clubs in your area. As well as helping you with your running, you’ll be able to meet new people and make more social connections!

 

Stay Bright

 

It is important that you can clearly see traffic and pedestrians in your vicinity, but they also need to see you. So brighten up your clothes! Wear colourful running gear and, if possible, wear high-vis materials. Your local sports shop will sell fluorescent arm bands, which are a great investment. Running headlamps are also readily available. Not sure which one to go with? Check out what personal trainer Andrew Rockwell thinks.

 

Don’t Run With Music

 

I know we often go on about how great music is for your workouts. However, when running at night, it’s a good idea to leave your iPod at home. This will help increase your awareness. You’ll sooner notice if anyone suspect is following you or if there is something else occurring near you that you need to be aware of.

 

Bring a Cellphone and ID

 

Always take a cellphone and ID with you if you are running after dark. The cellphone will help you contact a friend or relative if you have an accident. If things take a turn for the worse, the emergency services may need to contact someone on your behalf. They will be able to get important information using your ID. Don’t forget to charge your cell fully before you head out!

 

Running in the night is a fantastic way to squeeze fitness into your packed schedule. It’s important to put your safety first!

10 Fueling Tips For Marathoners

by Tara Martine, MS, RD, LDN

Wise marathon preparation is a holistic endeavor. Sleep, recovery, cross-training, and most of all, nutrition, all play essential roles. Ask any experienced runner: the right foods, eaten in the right quantities and at the right times, can make all the difference when race day arrives. Here are ten nutrition tips any runner would be smart to follow:

1. Winners plan ahead.

Many marathoners wait until a week or two before the big event before thinking about their diet. But race nutrition is much more than five days of carb loading. Start thinking about what you’ll eat at least a couple months before the race. As you’ll see below, there’s a lot to do.

2. Stomachs need training too.

About eight weeks before your race, figure out which brands and types of sports nutrition products settle best in your stomach. The only way to determine this is to experiment. Simulate your race-day nutrition plan during your long workouts. Aim for 30-60 grams of carbohydrates, 24-48 oz. of water, and 400-800 mg sodium per hour.

3. Plan your final meal.

Within a month of the race you should have your race-day meal plan dialed in as well. General guidelines are 1-2 grams of carbohydrates per kilogram of body weight 1-2 hours before the race, OR 3-4 grams of carbohydrates per kilogram of body weight 3-4 hours before. Practice eating a variety of breakfast foods before your long runs to see how they digest. Avoid high fat foods because fat takes a long time to digest. Good options are bananas, toast, oatmeal, bagels, fruit, cereal, potatoes or rice.

4. Be good to your body during race week.

During taper week, the goal is to rest your body and full recover from all the hard work you’ve put in. Replenish with fruits, vegetables, whole grains, beans, legumes, nuts and seeds. Avoid processed foods. Shoot for 70% of your total calories from high carbohydrate foods.

5. Don’t worry about your weight.

Don’t be alarmed if you gain weight during taper week. For every gram of stored glycogen, the body stores three grams of water, which is used to help convert the stored carbs into energy once you begin racing. So drink plenty of water and relax.

6. Load up on nitrates.

Everyone knows about carbs, but few realize how important nitrates are to performance. Nitrates, found in plant foods like beets, argula and swiss chard, are converted into nitric oxide, a potent vasodilator that increases blood flow to the heart and working muscles. A good idea is to drink eight daily ounces of a performance juice like Beet Performer for seven days prior to your race, and another eight ounces the morning of the race.

7. Eat your pre-race dinner early.

Eat an early high-carbohydrate, low-fat meal to ensure that your body has enough time to fully digest and eliminate everything. Avoid foods that can trigger heartburn including spicy foods, high-fat foods deep-fried foods, highly acidic foods like tomatoes, chocolate or mint. Foods that are lower in fiber, like regular spaghetti, may help prevent diarrhea, intestinal cramping and bloating.

8. Don’t try anything new on race day.

The biggest rule of thumb for race-day nutrition is don’t try anything new. Eat the breakfast that you have perfected over the last month at the time that works best for you.

9. Fluids matter.

If you normally consume coffee in the mornings, then do so on race day. Hot tea or coffee often helps clear out your bowels before the gun goes off. Hydrate yourself with 1.5-2.5 cups of fluid 2-3 hours before the race. This will ensure you are fully hydrated and allow enough time to void excess fluid before the race starts.

10. Add carbs a half-hour before the gun.

To top off your energy stores, you might want to consume 15-30 grams of carbs within 30 minutes of the event start in the form of a gel, chews, or sports drink.

Following a thoughtful nutrition program will give you confidence once your race starts. So plan early, follow the plan, then get out there and enjoy your day. You’ve worked hard for it!

# # # #

TARA MARTINE, overall women’s winner of the 2014 Savannah (GA) Rock ‘N Roll Marathon, is a registered dietitian, licensed dietitian/nutritionist, and founder/owner of Whole Impact Nutrition. She specializes in wellness, sports, and plant-based nutrition.

Hey Runners! Introducing The HipZIPP

The HipZIPP was inspired by many failed run belts on the market. They don't fit all the essentials (Phone, ID, Gels, etc.). They aren't very well balanced, they bounce, and they're a nuisance to get anything out of them once you've put something inside them. So we went ahead and created something that worked, that innovated and revolutionized the market of run belts. We took everything bad about the countless run belts, eliminated it, and created something amazing and good. Though this did not happen over night. Countless prototypes, countless runs, jogs, walks, and even treadmill tests at the gym went into perfecting the HipZIPP. We wanted to create something that was fashionable enough to wear at the gym, but comfortable enough to wear on your morning runs. With 2 large zippered pockets and a tucked away mini pocket, this belt will fit your phone, gel packs, and your ID or credit card.

Check out the Kick Starter Here:

https://www.kickstarter.com/projects/hipzipp/hipzipp-belt-enjoy-a-hands-free-lifestyle

I am definitely loving the Nike Free Flyknit shoe! I think I need to add these to my collection. They look some comfortable and great for my cardio days in the gym. I can't wait to find a pair and try them out!

flyknit

If you have tried a pair out I would love to hear about it!