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Better Your Runs With This Winning Formula

Have you ever wanted to remove “run a race” from your bucket list, but often find yourself getting frustrated a few weeks into training? Don’t worry — it’s happened to us all, and the good news is this disappointment is completely reversible. When preparing for a 5k or 10k, you have to think slow and steady and not over-exert out of the gate. Think back to the notorious childhood fable “The Tortoise and the Hare” and you’ll be reminded that it takes more than just any kind of training and lightning-quick speed to come out on top.

 

 

Jeff Galloway, America's Running Coach, running, 5k training, 10k, cross training, running sneakers

Jeff Galloway, America's Running Coach, running, 5k training, 10k, cross training, running sneakers

 

 

If you’re a beginning runner and want to take a stab at your first race, I highly suggest following my 15-week and 13-week training schedule below. I’ve also provided a few more talking points that will have you getting your runs off on the right foot, rearing and ready to go by New Year’s!

 

 

Jeff Galloway, America's Running Coach, running, 5k training, 10k, cross training, running sneakers

 

 

Jeff Galloway, America's Running Coach, running, 5k training, 10k, cross training, running sneakers

Jeff Galloway, America's Running Coach, running, 5k training, 10k, cross training, running sneakers

 

 

Tips for a successful training

 

  • Don’t wait to take walk breaks. By alternating walking and running from the beginning, you speed recovery without losing any of the endurance effect of the long one. Start with jogging one to two minutes and walking two to three minutes. As your training level increases you can adjust your run/walk ratio to running five minutes and walking one minute on your long runs. 

 

  • Be sure to do the running portion slow enough at the beginning of every run (especially the long run) so that you’ll feel tired but strong at the end. The conservatism will allow you to recover faster.
     
     

 

Jeff Galloway, America's Running Coach, running, 5k training, 10k, cross training, running sneakers

 

 

Jeff Galloway, America's Running Coach, running, 5k training, 10k, cross training, running sneakers

Jeff Galloway, America's Running Coach, running, 5k training, 10k, cross training, running sneakers

 

 

  • Every other day you can cross-train instead of walking. Cross-country ski machines, water running, cycling and any other mode that you find fun and interesting (but non-pounding) will improve overall fitness. 

 

  • Stay conversational on all of your exercise sessions. This means that you should be exerting yourself at a low enough level that you could talk. It’s OK to take deep breaths between sentences, but you don’t want to “huff and puff” between every word. 

 

  • As the runs get longer, be sure to keep your blood sugar boosted by eating an energy bar, or equivalent, about an hour before exercise. Drink water continuously before and during exercise and with all food. 

 

 

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Off and Running with Adidas

Running — some days it’s the bane of my existence. It’s grueling, it’s tough and occasionally I’d rather be slouched on the couch with a four-cheese pizza pie and beer in hand. However, on days that I don’t run, I feel a sense of guilt. To me, a sense of accomplishment sits better in my stomach, so I habitually lace up my kicks five days a week and hit the pavement.

Since high school, I’ve considered myself quite the avid runner. From mandatory one-milers to charity races, themed 5Ks and 10Ks to major city marathons, running has become a part of who I am. Rain, snow or shine (well, not snow due to my regional climate, but you get the idea) one can find me along neighborhood trails, gym tracks or treadmills with ear buds in and music turned up high. Each day I try to tally at least five miles, usually averaging between 30 and 35 miles a week.

 

adidas running footwear, marathons, new technology, shoe technology, trainers

 

In a sport like running, I can tell you firsthand the gear you own makes all the difference. Finding and wearing proper footwear, as you undoubtedly guessed, is the Holy Grail to runners of all distances. In fact, serious yet treatable ailments like plantar fasciitis, Achilles tendinitis, runner’s knee and shin splints can happen as a result of improper, unsupportive and low-tread footwear. 

Several brands out there today do a great job catering to running enthusiasts. With enhanced cushioning and built-in technology, Forrest Gump could’ve easily run an additional 4,000 miles, adding to his overall time of three years, two months, 14 days and 16 hours.

One of my favorite athletic footwear brands is adidas. Take a look below and read why I prefer these styles over many others on the market, and I'm sure you'll agree!

 

adidas running footwear, marathons, new technology, shoe technology, trainers

adidas running footwear, marathons, new technology, shoe technology, trainers

 

Featuring a classic black and grey base, stake your claim with bold lettering and pop color accents with the Response Boost 2 and Vigor 6. Each shoe is constructed of lightweight materials and breathable mesh, allowing for a great next-to-foot feel for max performance.

Furthermore, I really enjoy the integrated TORSION® SYSTEM on select styles. This integrated technology, paired with the boost™ midsole, helps support the midfoot with stability and a padded cushion. Check out this video here on how the system works! 

 

adidas running footwear, marathons, new technology, shoe technology, trainers

adidas running footwear, marathons, new technology, shoe technology, trainers

Looking to opt out of traditional color schemes and go for broke? Definitely check out the shoes above for some snazzy styles and awesome features that are definitely unique to their own.

The CC Rocket Boost was made to improve your run on any surface. Its STRETCHWEB outsole adapts to the ground for an optimized run from heel strike to toe off. And with a 360-degree climachill™ ventilation system, sweaty feet will be a thing of the past.

The adidas Duramo 7 and Ultra Boost are two exceptional shoes for the neutral runner. Engineered with ADIPRENE® technology, these shoes significantly help to increase impact protection in the heel and forefoot. And with a grippy rubber outsole, you’ll be able to go the distance regardless of what Mother Nature has in store.

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Runner’s Hack: How To Properly Avoid Muscle Tension

Jeff Galloway, running, dehydration, proper stretching

 

Time and again you’ve heard trainers and running mates poetically wax and wane that stretching before and after runs significantly reduces the risk of injury. This longstanding notion is not entirely true, and now that you’re committed to running farther, it’s even more important to get proper information for improved performance. With that, let’s go ahead and introduce two tried and true ways to ease the tensions in your tendons. 

 

Jeff Galloway, running, dehydration, proper stretching

 

Stretching

Most runners think they should stretch just before running. You see them everywhere, legs on benches, leaning against buildings, getting ready to run. I don’t recommend this. Just before running, the muscles are tight and may pull or strain easily. You are particularly at risk early in the morning when you’re cold and blood flow is minimal. Pushing a cold muscle, tendon or joint often leads to injury.

Stretching right after running is also a risky proposition. The muscles don’t simply stop all activity when you stop running. They are still “revved up” and ready to respond for about 30 minutes; stretching may cause them to spasm. When they are working hard like this, a stretch often activates the stretch reflex, leaving you tighter than before.

When, then? The best time to stretch is after the body is warmed up, relaxed and when the blood is moving. Since many runners do stretch incorrectly, it’s best to wait and stretch after warming up. Don’t stretch to warm the muscles up; it won’t work. Stretch in the evening, for example, or throughout the day as you have time. Many of my friends use stretching as a nice way to prepare for sleep.

 

Jeff Galloway, running, dehydration, proper stretching

 

Hydration

Let’s face it—it’s hot out there, and we’re still weeks away from approaching autumn’s relief. With that being said, let’s talk about proper H2O intake and its impact on your body. As you’re probably well aware, dehydration can cause severe medical conditions, muscle soreness and increase your recovery time after long runs. Instead of putting yourself in harm’s way, keep the water flowing before, during and after your runs by following these simple guidelines. 

According to the American College of Sports Medicine, it’s crucial to drink early and regularly during a long outing, consuming 20-40 ounces of fluid per hour. This is a lot less than many of our runners are drinking, however, it averages to be about 4-7 ounces per mile for most runners. At the end of long runs, and for hours afterward, even if you are very thirsty, don’t drink more than 8 ounces of water about every 20 minutes. It is better to drink an electrolyte beverage, like Accelerade, which will help slow down the absorption of water. This regimen is also helpful in avoiding hyponatremia, or water intoxification, and can be read more in-depth here.

Although the aforementioned tips aren’t necessarily myth busters, I do hope they provide a new perspective on ways to maximize your muscle tolerance so you can run healthier.

 

*select excerpts provided by JeffGalloway.com

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The Running List: What To Pack When Traveling Abroad

Welcome back everyone! I hope all of your summers are going swell, your runs strong, and your naps mighty and long.

Summertime is a great time to relax, unwind and travel to new, exciting destinations. I was fortunate enough to travel to Southeast Asia this past June. The trip was conveniently planned five days after the San Diego Rock ‘n’ Roll Marathon for a few different reasons; the main one being that if I had an awful race, I would be out of the country and hopefully everyone would forget to ask me about it by the time I returned.

Luckily I didn’t have to worry about dodging any marathon-related questions, as it was actually one of the best races I had run (woohoo!). In fact, it was so good that I did not want to lose my mojo and was afraid that the next two weeks of traveling would eliminate everything that I had worked so hard to obtain in terms of physical fitness. While numerous studies have shown that it is nearly impossible to lose one’s endurance in two weeks, I am neurotic, stubborn and believe what I want. With that, I knew that even though it would be difficult to run in the countries we were exploring, I was destined to make it happen.

The amazing thing about running and, quite honestly, one of the biggest reasons why I like it is because you can do it just about anywhere. At the bare minimum, all that is required is a good pair of running shoes and socks. (Though running in the nude is often shunned or heavily frowned upon in most places, so I don’t recommend it.)

When I travel, I take comfort in the fact of knowing that as long as I have my running shoes and two pairs of workout clothes (socks included) anything is possible. I tend to take at least two pairs of workout clothes so as to rotate them and allow the inevitable sweat to dry. This is my attempt to make them feel as new and non-gross as possible when I’m ready to wear again. If extra suitcase space permits, I will take another pair of clothes; however, it is an inescapable fact that when traveling a person will reuse their workout clothes without getting to launder them. Sure, by the time I return home I may have accumulated an extra set of houseflies, but getting that run in was so worth it!

The below items are a few of my favorites to take with me while I travel as they are lightweight, dry rather quickly, and do not take up much space in my suitcase.

running, workout, training, marathon, travel, adidas, nike, lucy, trina turk, moving comfort, brooks, new balance

  1. Lucy Workout Racerback 
  2. adidas TECHFIT™ Bra
  3. Nike Dri-FIT™ Venom Tempo Shorts

running, workout, training, marathon, travel, adidas, nike, lucy, trina turk, moving comfort, brooks, new balance

  1. Trina Turk Laser Cut Tank Top
  2. Moving Fiona Comfort
  3. Brooks Racey 7" Shorts

running, workout, training, marathon, travel, adidas, nike, lucy, trina turk, moving comfort, brooks, new balance

  1. New Balance Heathered Jersey Tank Top 
  2. Nike Dri-FIT™ Pro Classic Giraffe Bra
  3. adidas TECHFIT™ Capri Tights - Vibration Print
     

Until next time, happy trails, roads and any other unchartered terrains!

-Chelsea

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New Brand Spotlight: SKORA

SKORA, SKORA Shoes, SKORA running shoes, running shoes, SKORA footwear, natural-inspired running shoes,

SKORA believes in manufacturing running footwear with an approach that is practical, honest, and realistic to a runner’s needs. For this reason, the entire SKORA shoe line is designed for real runners in the real world.

After a blown IT band, 18 months of physical therapy, and an exorbitant amount of money spent on orthotics and shoes, founder and CEO David Sypniewski came to the realization that if he wanted a running shoe that allowed him to both run and enjoy running, he would have to make one himself.

In a search to be pain free, Sypniewski discovered the benefits of barefoot running. He found that when his foot was able to strike the ground naturally, striking at the mid-foot instead of the heel, he was able to run longer with less pain and a greater sense of natural stability. As a result of this pursuit, SKORA running shoes became a labor of love, culminating in 12 years of working endlessly to craft better running footwear.

Each SKORA shoe is built with the principle of combining the benefits of natural-inspired running with the best, and necessary, enhancements that technology has to offer. Instead of continually seeking out new features and technologies to add, SKORA looks for unnecessary features to remove. The driving belief behind the brand is that the best running shoe is one that complements the body, without hindering its natural performance.

SHOP SKORA >>

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The New Balance Fresh Foam

Technology is amazing. It has the power to transform everything from the ground up. Literally. When New Balance designed their Fresh Foam 980 line, they started with the idea of intelligent geometry. Using computer software to create the geometries that make up the innovative single-piece midsole, Fresh Foam is a lightweight running shoe that is truly unlike any other.

Providing the runner with a lower, more natural underfoot feel that’s like floating on air, the Fresh Foam delivers a soft yet stable, smooth ride every time.

See for yourself what the science of soft is all about and take the New Balance Fresh Foam out for a nice, long run this summer!

New Balance, New Balance Running Shoes, New Balance Fresh Foam, running, running shoes, Fresh Foam 980, New Balance footwear, running footwear, lightweight running shoes,

SHOP NEW BALANCE FRESH FOAM >>

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The Running List: Let's Talk About (Running) Socks...

Welcome back friends! Now that you have all found the most perfect running shoe, it is time to pause for a moment, reflect, and think about what exactly we are putting in those shoes. For a runner, the feet are perhaps the most important parts of our bodies, which means it is essential to take care of them in any way we can.

While shoes are of the upmost importance, there is something that is equally important and often overlooked: running socks. That’s right, something that is so tiny and elusive (I must have nine currently floating around somewhere in the 4th dimension of my laundry room) can make a world of a difference in terms of comfort and relief.

When I first started running, I had no idea about all the various running socks. In fact, I’m pretty sure for a long while I ran in socks that were purchased in bulk next to the checkout register by the discounted gum. Needless to say, halfway through training for my first half-marathon my blisters were out of control!

For me, the first round of blisters appeared under the arch of my foot, towards my heel. This was when I first discovered Thorlos lightweight, no-show socks. There are also blister-preventing socks available that are great at providing the correct amount of padding in just the right places.

Soon after switching out of my tightie whities, my arch blisters subsided. For those that are just starting out or for moderate runners, you may want to try a pack of Wigmwam mid crew socks or a couple of pairs of Nike Lightweight Anti-Blister socks as they are a great value and do an amazing job at protecting the feet!

It wasn’t until training for my first full marathon that I started to get blisters in between my toes. In. Between. My. Toes. Frankly, I am not sure how this even happened, but let me just say, it was as awful as it sounds. At one point, one got so big and bad that I named him Hank and would give him a nice pep-talk before venturing out on a long run, hoping that he would comply and behave himself. Hank never listened and proceeded to just get larger and more unruly. This was when I found the joy of toe socks. Sure, they may look funny but boy did they make a difference! Toe socks are specifically designed to reduce the friction between the toes while running and tremendously helped reduce the size of my nasty blister (RIP Hank).

Finally – there is the compression sock. Compression socks are a great way to keep the blood circulating in the lower part of the legs and feet. They not only enhance blood circulation, but they help regulate skin temperature and fight bacteria. Similarly, compression socks can be worn after a run to help circulate blood flow and subsequently reduce inflammation.

2XU socks, anti-blister socks, blister-preventing socks, compression socks, cw-x socks, Injinji socks, nike, Nike Drymax socks, Nike running, powerstep socks, runners, running accessories, running socks, running tips, The Running List, Thorlos socks, Wigwam socks, zappos running, Zappos running expert, Zensah

Anti-Blister Socks

1. Thorlos Lite Running Micro-Mini 3-Pair Pack

2. Drymax Sport Running Lite Mesh No-Show 3-Pack

3. Nike Running Anti-Blister Lightweight Socks

4. Wigwam Marathon II 6-Pair Pack

Toe Socks

1. Injinji Run Lightweight No-Show Coolmax 3-Pack

2. Injinji PED 3-Pack

Compression Socks

1. Powerstep Recovery Compression Socks

2. Zensah Tech + Compression Socks

3. 2XU Compression Recovery Sock

4. CW-X Compression Support Socks

While all of these socks can help reduce blisters, please note that some blisters are still inevitable – much like spilling red wine on a white shirt or the fact that every time I go to the bathroom at work,a Maroon 5 song will be on the radio. Some things we just have to prepare for and not get upset at when they happen. Personally, I like to think of them as little badges of honor…and I must remind myself that every time a new one inconveniently rears its ugly head.

Until next time, happy trails, roads and any other unchartered terrain.

SHOP ALL RUNNING SOCKS >>

SHOP ZAPPOS RUNNING >>

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The Running List: Warm-Weather Running Clothes

Welcome back! My how things have changed since the last time I was here – the flowers are blooming, the days are longer and the temperatures are on a steady incline. This can only mean one thing: spring has officially sprung! Being a native resident to Las Vegas, we have the pleasure of enjoying about two months of this glorious time before temperatures reach the “don’t come out of your house our you will melt” zone. Knowing my days are numbered, I try to take advantage of these temperatures as much as I can. I insist on driving with my windows down, eating breakfast, lunch and dinner on my back patio, and, of course, running outdoors as much as possible.

It is no coincidence that this will be the third San Diego Marathon that I have trained for – no, not because I am huge fan of running on freeways and large hills, but because the race is typically either the last week of May or first week of June. This means that peak training just happens to coincide with the optimal Las Vegas weather! For some reason, waking up to the sounds of birds chirping and the sun shining makes it exponentially easier to roll out of bed, put on my clothes, and hit the road.

It also helps that I now only have to put on four articles of clothing rather than the 74 layers I was putting on in the dead of winter (this may be a slight exaggeration; however when you factor in gloves and head warmers, things get crazy).

Three, yes, just three articles of clothing: running shorts, a sports bra, and a running top. As I have previously mentioned, I am slightly neurotic when it comes to planning out what I am going to wear when I run. I like to have everything ready in the morning so I can literally roll out of bed, hopefully not hit my head on the nightstand (though it has happened more than once), put on my clothes, and head out the door.

Truthfully, I am usually not fully awake until two or three miles into my run, just the right amount of time and distance so that I can’t second guess my decision and crawl back in bed. With that, laying out my running wardrobe in the spring is quite shocking the first few times I do it, mostly because I feel like I am missing 71 articles of clothing. However, now that I am accustomed to only having the essential three, I am more inclined to pick pieces that work well with each other. 

Gone are the days of layering, covering, and hiding any semblance of a cute running outfit. Now is my time to shine and since I only need three, yes, just three articles of clothing to run in, you better believe that they are going to be the cutest, hottest, and most functional outfits of all my running apparel. With that, I bring you my spring-summer apparel running list:

adidas, brooks, CW-X, men's running clothes, moving comfort, new balance, nike, puma, Spring running clothes, summer running clothes, the north face, The Running List, under armour, women's running clothes, zappos running

adidas, brooks, CW-X, men's running clothes, moving comfort, new balance, nike, puma, Spring running clothes, summer running clothes, the north face, The Running List, under armour, women's running clothes, zappos running

WOMEN'S

Outfit 1:

1. Nike Dri-FIT Balance Tank Top

2. CW-X Versatx Running Bra

3. Under Armour UA Armour Vent Moxey Short

Outfit 2:  

1. Under Armour Fly-By Stretch Mesh Tank Top

2. adidas Supernova Racer Bra

3. Brooks Infiniti Capri III

Outfit 3:

1. ASICS Fit-Sana Graphic Tee

2. Moving Comfort Fiona Bra

3. The North Face MA-X Short

Outfit 4:

1. MPG Sport Encourage

2. Champion Spot Comfort Full-Support Sports Bra

3. New Balance Accelerate Printed Capri

adidas, brooks, CW-X, men's running clothes, moving comfort, new balance, nike, puma, Spring running clothes, summer running clothes, the north face, The Running List, under armour, women's running clothes, zappos running

MEN'S

Outfit 1:

1. PUMA PT At Cool Nov Tee

2. ASICS Woven Shorts

Outfit 2:

1. Under Armour UA coldback Run Tee

2. Brooks PureProject Woven Shorts