#runtips

[healthandfitnessestips143-blog]

Hi Hey guys health and fitness tips weightloss itps. #WEIGHTLOSS #WEIGHTLOSSTIP #LOSEWEIGHT #FITNESS #FITNESSTIPS #mantips #bodytips #runtip #motivatipntip #burntip #HEALTH #HEALTHTIP #LOSEWEIGHTTIP #HEALTHTIPS #FITNESSTIPS #WEIGHTLOSSTIPS#Repost #LOSEWEIGHTTIPS #GYM #FITNESSGYM #GYMFITNESS #YOUGA #bodybuilderfood (at United States) https://www.instagram.com/p/CEabxIbg7OZ/?igshid=az5kavkyhmz0

[behardonyourself]

From Ironman Finisher To Fast Ironman

Ok, ok, obviously, what is considered a “Fast” Ironman is definitely open to interpretation, but I’ve said many times that my first one was about finishing and accomplishing my goal of just “becoming” an Ironman.  Ironman Cozumel is a whole different thing for me - I want to be fast.

During prep for Ironman Arizona, I felt like I had the weight of the world on my shoulders to finish, and I did that to myself.  I doubt that most anyone else gave a shit, but I do know that a lot of people were following my progress and were supporting me.  A big part of me did not want to let them down - and I definitely didn’t want to let myself down.

This time is different - regardless of what happens, I am already an Ironman.  I crossed the line and had Mike Reilly tell the whole world that “Boyd Myers” is an Ironman.  But admittedly, there were times in Tempe where I held back because I didn’t want to do something that would risk knocking me out of the race (cramps, pulls, tears, etc).  

While it’s impossible to go “all out” for 140.6 miles, I can say this:  I’m willing to actually really push the pace in this one and see what I’ve got.  

Here’s the kicker:  The training this time is so much different.  It’s like a puzzle for me - I know I can “do the shit”, but how can I do it faster?  In this case, it’s a lot more fun because I like to analyze.  For Arizona?  It was just “go suffer and get good at it”.  But now, it’s about being efficient and actually improving.

How am I doing that? 1.  I’m geeking out on my technique.  Swim, bike, and run.  I’m becoming a stickler for form.  My swim stroke has been completely redone.  My running form is my current target and I’m using data to make adjustments in other aspects of my training (flexibility and strength training).  I’m measuring everything on the bike, with the greatest improvement coming from the addition of power meter pedals.  

2.  I’m mixing it up better.  Before, it was just about time and effort.  Now, my workouts have a much more specific focus, and I’m working to improve things at a completely elementary level.  Interval training, FTP based training on the bike, drills - not every workout has to be a long ass slow burn workout (although Zone 2 is still 75% of it).  

3.  Help!  Before, I did all of the training myself.  Now, I’ve opened it up to other experts.  I am a motherfucking project and if I do what I’ve always done, I’ll always get the same results I’ve always gotten.

4.  Yoga!  I’ve said it from the start - yoga is my secret weapon.  As I become more flexible, all of the three disciplines become easier for me.  I’m not sure how I was able to do so much with such limited range of motion, but I know that yoga has made absolutely everything better (especially my rest, recovery, and breathing).  If you’re not doing yoga, whether you’re a triathlete or not, you’re completely missing out.

5.  I’m lighter.  I’m by no means starving myself, but I am strategically reducing my weight  - in endurance, power to rate ratio is paramount, and if I’m going to use my body to travel 140.6 miles, I’m going to do my best to carry a light body.  I’m leaner than I have been in many years, I’m strong, and my energy is through the roof.

6.  I’m having fun.  While my first prep was fun in a lot of ways, I made it ridiculously stressful and very much like a job.  This time, I’m running with others, making games out of it, and just being more flexible with training and life.  The focus I have right now on self-improvement is transferring over to other parts of my life, including Ironman training, and it’s just becoming more enjoyable.

7.  Plants.  I left these for last because I wanted to close with a bang.  Recovery, fuel, reduced inflammation - if you’re serious about performance and still haven’t given plant-based nutrition an honest shake, you’re missing out, and this time, I’m eating much cleaner without being restrictive.

My goals are lofty (for me).  1:15 in the water (2.4 miles), 5:15 on the bike (112 miles) and a sub 4 hour marathon with transitions totaling less than 14 minutes.  I arrive in Cozumel six months from today, and in the meantime, there’s going to be a process.  But I’m having a blast, not stressed, and using this time to make myself a better person and a faster Ironman.  

Let’s fucking go!

[vanessa-vr-ross]

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A post shared by Wife-Mom Of 2-LogsticsGirlie🥰 (@vrinprogress)

#WellnessWednesday . . Running while being a fat girl. Do Get compression Don’t forget to strength train Do add a runner loop and comfortable tennis (Nike or ASICS) Don’t skip the stretching add in a tennis 🎾 ball rolled under your foot Do wear supportive bras. Don’t forget your Body Glide! . . #bgrlife❤️ #bgrlife #plussizedgirlsrock #plussizedrunner #1minutemotivation #runtips #momsthatrun #runnermoms #runnermomthick #thickrunnermoms #plussizedworkouttips #workoutmomtips #makeitcount #saladgamestrong #beforeandduring #mybigbodycan #week45of2018 #spoonmethod #positivevibes #fatgirlflow (at Mercer Botanic Gardens) https://www.instagram.com/p/Bp5YX-2H32G/?utm_source=ig_tumblr_share&igshid=13jp080tzwo5v

[diaryofarunninglady-blog]

A Few Running Tips for Summer Running.

A Few Running Tips for Summer Running.

BEAT THE HEAT!

Yin and Yan! Some summer days feels like they were made just for you to run. Then some summer days are humid and the heat feels like it wants to punish you. The heat can affect pace and breathing. It may feel like your body is struggling to cool down and making your efforts feel like you are working overtime.

Don’t be discouraged or let the summer heat scare you away from running.…

[coach-marshall-blog]

Summer Training Tips

6 Tips for Staying Cool During Summer Runs

Summer is officially here! The days are longer, the sun is out, and the temperatures are rising. The combination of the rising heat and humidity can even make the shortest of runs feel like a like a hike through the Sahara.

Sure, running in the summer months is uncomfortable, but training in the heat and humidity is actually worth the trouble. Running in hot weather teaches your body to sweat more — cooling you down and increasing your blood-plasma volume — benefiting cardiovascular fitness while lowering your core body temperature. This leads to better results in any weather condition.

So, how do you make sure to stay active and fit without overdoing it in the heat? Here are 6 tips to make your summer runs more enjoyable, fun, and safe.

EARLY MORNING RUNS

The start of the morning is not only serene and calm, but it’s typically the coolest time of day. Starting your morning with a run not only boosts your energy levels but increases mental attentiveness and your mood. Making it the perfect way to start the day. If you can’t run in the a.m., then run in the evening. Just make sure if you're running around dusk to wear bright, reflective clothing.

HYDRATE

As the mercury soars, it is very important to stay properly hydrated. You need drink fluids (mostly water) before, during and after runs. Basically, you never want to feel thirsty. As a rule of thumb, 8 oz of fluids per hour is typically recommended. However, during hotter weather or during longer runs you may need to drink more.

Electrolyte replenishment is important during the summer too. While running, you lose sodium and potassium (key electrolytes) through your sweat.  Drinking an electrolyte sports drink (such as Gatorade Organic, Skratch Labs, and Nuun) after a long, hot run will help replenish those lost electrolytes while hydrating you too.  

KEEP CLOTHING LIGHT & LOOSE

When running in the heat, you'll want to wear light-colored, loose-fitting clothes. Light colors reflect the sun’s rays while dark colors absorb them, making you hotter. Cotton is a bad choice since once it gets wet, it stays wet, which is uncomfortable in warmer weather and causes chafing. Instead, wear moisture-wicking synthetic fabrics.

RUN NEAR WATER

Stay cool during by running near a scenic body of water. Running near rivers, lakes, and oceans can create slightly cooler breezier conditions. Plus, many running trails near rivers and lakes are shaded. An added bonus is that you can take a quick, cooling dip post-run!

LOWER YOUR EXPECTATIONS

Embrace the humidity. Accept it for what it is — HOT! Heat naturally slows your pace and raises your heart rate. Your body works harder in warmer weather to regulate your core temperature — meaning you will run slower! Essentially, for every degree over 65º plan to run two seconds slower per mile. If you run an 8-minute mile when it’s 65º out expect to run an 8:50 mile when it’s 90º. (90º degrees – 65 degrees = 25, 25 x 2 seconds = 50 seconds; 8:50 + 0:50 = 8:50). That’s a lot of math so I just suggest running on perceived effort.  Expect slower race and training paces as the temperature spikes. Want to simplify it — use this chart from below Runner’s World.

TAKE IT INSIDE

There is nothing wrong with saying it’s just too damn hot to run outside! Especially, if you cannot run in the early morning or late evening. This is even truer for harder workouts such as intervals, speed work, or tempo runs. Yes, in extreme heat your treadmill can actually be your friend. Embrace it. Use it. You won’t regret it.

[coachvinfram-blog]

This post is priceless 👌👊🏻🔥 #Repost @lisatamati ・・・ Do you get back up when you fall? Do you fight hard when you lose. Do you back down when you are scared. Do you push outside your comfort zone regularly? Do you set your goals high and dream big? . . @ #pushingthelimits #runfar #marathoner #halfmarathons #trailrunners #runpic #fatloss #bodytransformations #fatlossjourney #fitafter40 #fitafter50 #fitafter30 #runnerslife #runlifestyle #ultramarathon #fitatanyage #strongwoman #womenwholift #womenwhorun #stronggirls #strongwomen #5km #10km #enduranceathlete #runit #runcoaching #runtips #fitlife https://www.instagram.com/p/BsgzZOvHBWE/?utm_source=ig_tumblr_share&igshid=10ypu5z0vgzsl

[healthymag-tn]

Be Healthy Quotes : 100+ Running Tips: No. 135: Eat right to run… #running #runtips #fitness…… http://ift.tt/2wyoO88

[manvmiles]

The first half of this year I've swapped ultras for challenges that are a bit shorter and hopefully much faster but for anyone out there who's about to take on the longer and higher endurance races, I wanted to share this piece of advice someone gave me earlier in the year at the @on_running summit. 👟👟 A seasoned mountain ultra runner told me he'd developed his own unique to cope when he found things going wrong in race, when the negative thoughts took over, or he felt himself getting grumpy about things. Fretting over little niggles is a sure sign of a deeper problem during ultras and so at the first signs he'd stop and run through this Franglaise checklist. 🏃‍♂️✏️ Bois = Drink: Getting angry and flustered is a sure sign of dehydration so taking on a good glug of water.🚰 — Respire = Breathe: Allow yourself some moments to breathe deep, let the heart rate come down and release yourself from the strain of the race for a few moments. 🌬 — Eat = Take on some fuel, frustration is another symptom that your energy levels are on the wane.🍉🍪🍫 — Enjoy = Find something positive in your surroundings. Take a moment to remind yourself of the positives of where you are and why you're doing it. It's so often easy to forget you're in 😀spectacular surroundings when you're in the belly of the ultra beast. — Zoom = Get going again. 🏃💨👟 ——- It's excellent advice and a nice easy way to remember. So next time things are feeling tough, remember it's better to be BREEZ-y. #runtips #ultramarathontraining (at London, United Kingdom)

[rbeisner]

Why is running so hard?!

As a newby runner, I think I have learned a great deal of lessons about running (not all of them, I'm sure). Here are a few tips that may help you if you are where I was. #1. I can barely make it 3 blocks without my calves burning! Tip: hydrate the night before (a lot) and compression socks! I recommend #procompression. They do wonders. #2. 3 and 4 miles feels like forever, how am I ever going to make it 6-7, let alone 13.1 (or 26.2). Tip: understand that if you haven't been a runner (ever) in your past, this process may be long. Stay dedicated to see what your body can do. Eventually you go farther and it makes you addicted. Don't amp up mileage too fast, you will pull tendons, muscles, get shin splits and sideline yourself for longer! 10% or less increase each week. #3. I'm as slow as a turtle! Tip: Yea, me too. Or, at least I feel/have felt that way. Not all of us are as fast as the elite runners or the team runners. What matters is that you put in the effort and try YOUR hardest. Compete with yourself only. To do anything but, and you can injure yourself. Believe me. #4. I keep getting injured. Tip: So did I! I felt like I looked like an old lady out on the streets with my knee brace, tendon wrap, #kttape, and compression socks. But, you know what? Who cares. The more I cared for my legs, (i.e. foam rolling, muscle stick rolling, icing, taking anti-inflammatories-even when I was tired), the less the injuries and the better I got. I am still a novice runner, but any wisdom I can impart on a similar, running enthusiast, is good for me! Keep running! rbeisner