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#awolnation is a great personal trainer #run

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Love Yor Body on We Heart It - http://weheartit.com/entry/83146004

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Exercise of the Day: Calf Raises

It’s important to strengthen your calves and ankles. We use them everyday when we walk, run, jump or play sports. They improve our mobility and performance. Having weak ankles and calves can lead to injuries such as ankle/calf sprains, ankle fractures or even damage to your achilles tendon.

Having strong ankles and calves are especially important for runners because it helps your foot push off when you run and your knee flexion when your leg swings.

Aim to strengthen them a few times a week by doing these 3 exercises:

Basic Calf Raise

Internal Rotation Calf Raise (toes pointed inward)

External Rotation Calf Raise (toes pointed outward)

Do 20 reps of each exercise.

They are so easy that you can do them at home, work or the gym.

Try it!

Follow my blog for more Exercise of the Day moves.

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Best Post-Run Stretches

Stretching after a run is very important. It helps relieve tension and soreness, increases flexibility and helps prevents injury. 

Do these 6 Post-Run Stretches after your workout when your muscles are still warm. They will target your quads, calves, glutes, hamstrings, groin and hips.

NEVER stretch on cold muscles.

Standing Quad Stretch - 2 sets of 30 second holds on both legs

Straight Leg Calf Stretch - 2 sets of 30 second holds on both legs

Kneeling Hip Flexor Stretch - 2 sets of 30 second holds on both legs

Hamstring Stretch - 2 sets of 30 second holds on both legs

Glute Stretch - 2 sets of 30 second holds on both legs

Butterfly Stretch - 2 sets of 30 second holds

Click on the name of each stretch to see a video demo.

Reblog to share.

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I woke up really early this morning and couldn't sleep again, so I got up for a run and it felt great to be awake and active before everyone else! I felt alive, when I usually rely heavily on caffeine to make me feel some what human!! Hope I can go again tomorrow!

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Follow if you like the pics :)

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For More Visit Fitness Tips

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Follow me for your 2015 Fitness Inspiration & Motivation💪

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12 Post Race Recovery Tips

I did all of the above tips after I ran the 2013 NYC Marathon and I was pretty much back to normal after 3 days.

Walk around. Don’t sit. - I’ve learned this lesson the hard way by sitting down immediately after an 18 mile race. My legs cramped so bad that I had to hobble home. Don’t be me. Walk around for 10 - 15 minutes after you cross the finish line to keep your blood flowing. I use this time to check out post race activities and/or cheer on other runners.

Hydrate - I think this is a no brainer. You’ve lost a lot of water through sweat so you’ll wanna replace that. You may also want to replace electrolytes depending on the distance you did. Grab some Gatorade, Coconut Water or another sports drink to achieve this.

Stretch - I like to do both dynamic and static stretching immediately post race. It helps decrease muscle soreness and helps keep you flexible. I love this stretching routine from an earlier blog post.

Eat - I usually have a banana or a recovery drink like muscle milk or low fat chocolate milk, immediately after a race. Experts have recommended having a post race snack or drink within 30-60 minutes of completing a race during the “glycogen recovery window”. “Its when your body needs nutrients to replace glycogen stores and repair muscle tissue.” - Runners World. I then eat a regular meal about an hour or so afterward which has carbs and protein. If it’s half marathon or a longer distance, I indulge in one of my favorites: Baked ziti:)

Get a massage - I like to get a ‘light’ 5-10 minute massage after the race. I say ‘light’ because having a regular sports massage could increase inflammation. Which means a longer recovery time. You don’t want that. So wait a day or two to take advantage of a deep massage. For now, utilize the post race massages some events have (which usually includes a stretch;) or have your spouse/friend give one to you.

Take an ice bath - Doing a 10-15 minute ice bath helps reduce inflammation, tissue breakdown and jump starts the healing process. This method is better than an ice pack because you’re treating your entire body at the same time rather than one small area.

Do yoga - Yoga helps decrease the tightness you’ll be feeling post race and will help increase your flexibility. Aim for at least 10 minutes. Make sure your muscles are warm. See my Pinterest Board here for a great routine.

Foam roll - Ahhh. The part that I hate & love at the same time. I hate it because it hurts but I love that my muscles feel so much better after I roll. Foam rolling is self massage or myofascial release that you achieve by rolling different body parts over a foam roller. It stretches your muscles and tendons which helps your become more flexible. It also massages away fascia build up and increases blood flow. This helps to relieve soreness. Think of it as a deep sports massage. See here for foam rolling exercises.

Wear compression gear - Compression gear refers specialized socks, sleeves and tights that reduces pressure and increases blood flow & circulation. This helps you to recover faster. I used New Balance compression sleeves after my race and was shocked at the difference it made in my walking. FYI - It is tight when you put it on, so don’t freak out.

Elevate your feet - Lift your legs above your heart for a few minutes to help improve lower body circulation. I put my legs up on a wall for about 5 minutes.

Rest - This is another no brainer. Your body has just been put through a lot. Get some rest to allow your body to repair itself. Take a few days off after big races unless you’re training for something else.

Celebrate - You’ve put in the work, completed your goal, now its time to celebrate! Go out with family & friends, share your accomplishment on social media and/or rock your medal all day. Do whatever floats your boat. You deserve it:)

Please feel free to share with anyone you know who just ran a race or will be running a race soon.

*follow my blog for more running tips. 

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Total Six Pack Abs - Hard six pack abs which makes you feel similar to a celebrity is not going to locate using “fat burner pills”, “ab rollers”, or meaningless diets. basically, building your abdominal muscle requires dedication by you. The correct mixing of intense resistance workouts and a…

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So I've been working on building more of a butt; and I need help on how to correctly do this. Not only exercise wise but like food wise as well if possible

We have a complete butt workout guide:

http://www.gymaholic.co/articles/workouts/eJlvZGBx/butt-workout-for-women

How to eat:

http://www.gymaholic.co/articles/nutrition/CXSHhQIM/beginner-nutrition-plan-guide

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1. Start slow. Keep your mileage low and allow for plenty of rest days (even when you think you don’t need it). Don’t compare yourself to other runners (especially bloggers), you don’t know how long they’ve been running and everyone’s body can handle different paces/distances.

2. Mix up your running surfaces. This helps prevent injury as pavement and other hard surfaces are tough on your body day after day. Alternatives: treadmill, trails, turf field, dirt paths, etc.

3. Sign up for a 5K race to stay motivated. Having a goal keeps your going through the hard runs, early mornings, and soreness. It makes it less tempting to give up because you are signed up for a race that you most likely paid an entry fee for.

4. Get the proper shoes for your feet. Running in the right shoes is so important. This is the one thing I wish I had known five years ago when I first started running seriously, it would have prevented a couple years of chronic shinsplints.

5. Warm-up, cool-down, stretch, and foam roll. Ah, the things we runners love to skip when we’re in a rush. But when we’re injured, we’re kicking ourselves for not paying more attention to it. A foam roller is a “poor persons massage” and I highly recommend investing in one.

6. Read. There is so much free information out there to help you get started with running. Some of my favorites include: Runner’s World, Women’s Running, Active.com, and of course other bloggers (for example, Sisters Running the Kitchen and Healthy Tipping Point)

(source)

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I go through at least two pairs a year, and knowing your stuff when going to buy running shoes definitely makes a HUGE difference. 

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Good plan for beginners! I’m going to to start using this next week:)

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100+ Running Tips: Number 32: Breathe deep.

Starting running or training for a marathon? Tips and help:

1. Count your miles down

2. Run with your face

3. Get in a quickie

4. Improve your treadmill runs

5. Embrace the sweat

6. Breathe deep

7. Form first, then fast

8. Keep your head

9. Bad runs don’t mean you’re a bad runner

10. Start smart, go longer

Get more running tips and training advice

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Running Tips:

Wear spandex shorts under your regular running shorts so you don’t chafe

Cotton socks will only lead to blisters; invest in socks designed for running.

Join your local running club—check with your local running store fitness center and/or recreation department to find one

Find a committed running partner. It is much harder to skip a run when you have someone else depending on you

Remember that- It gets easier.

Accept and appreciate the fact that not every single run can be a good one

Do not compare yourself to others. Run within yourself and for yourself first.

Even a bad run is better then no run at all

If you normally run with music try skipping it and listening to your feet to hear your pace and your gait

Don’t be discouraged if you don’t experience weight loss immediately

Start a running blog, to see your progress and set goals

Hydrate. Make it a habit to drink water throughout the day

On long runs eat something every hour—whether you feel like it or not

During longer runs if you don’t like to carry water take some cash in your pocket pouch or a shoe wallet. Run a route where there’s a corner store that you can use as a pit stop to pick up your water and maybe use the bathroom

To aid recovery the most crucial time to eat and drink is in the hour immediately after you run

Use Vaseline or BodyGlide wherever things rub. They will help prevent blisters and chafing

Do not increase your mileage more than 10 percent per week

If you are prone to shin splints and lower leg pain try running soft trails for your Training runs and save the asphalt for race day

Do not run two hard days back-to-back

Ice aches and pains immediately

Pay attention to your form. Try to run lightly to minimize impact that could lead to injury

When running don’t forget the bug spray, sunscreen and a hat- BIG TIME!

Neosporin (or another antibiotic cream) is good for chafed areas

Make sure you cut your toenails short enough so they don’t jam into your Shoes

Be careful about running on paths that force you to run consistently on a slant. It’s hard on the hips knees

Don’t stretch before a run. Warm up by walking briskly or jogging slowly for several minutes

Do not ice for more than 20 minutes at a time

For beginners, set mini goals to keep you motivated. (Can be minutes [run 5, walk 10], run between street lights then walk between street lights, run till the next bus stop, until you pass a car on the street)

Do not use the hot tub after a race. It will increase inflammation and hinder healing

Be aware of cyclists approaching you from behind and try to keep to the right. Try to pay special attention when running with music

Run facing traffic.

Never assume a car sees you

Doubleknot your shoe laces so they will not come undone when you run\

If you listen to music, put earbuds in the go inside your ear, if you are usuing the ones that sit in your ear, it will fall out

Buy yourself some actual running shoes from an actual running store because running in junk “sneakers” will destroy your feet and your legs

At first keep your runs short and slow to avoid injury and soreness so you do not quit.

If you are breathing too hard slow down or walk a bit until you feel comfortable again

Pick your route close to home (out your front door)—the more convenient it is the better chance you will have sticking with it.

Set realistic short term and long term goals

Remember Soreness one to two days after a run is normal (delayed onset muscle soreness).

There’s no shame in walking

Four laps around the local the high school track equals one mile

Vary your training routes. This will prevent boredom and prevent your body from getting acclimated

Push through rough spots by focusing on the sounds of your breath and feet touching the ground

Do abdominal breathing to get rid of side cramps

Run on trails if at all possible. It will be easier on your body and you’ll love it

Dress as if it is 10 degrees warmer than the temperature on the thermometer

Run early in the morning or later in evening to avoid mid-day heat

To keep cool in hot weather soak a bandana in cold water wring it out a bit and tie it loosely around your neck

In the winter dress in layers (coolmax or other technical clothing) and wear a headband over your running hat to cover your ears

These are SO helpful! I’ve finally started running and these tips will help me and get me more motivated! (: follow: http://health-freeak.tumblr.com/