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#TrainingTipThursday: 10 Best Recovery Foods for Runners

As runners, there are a lot of considerations that we have to manage consistently in order to develop into stronger athletes; our weekly mileage, adequate quality sleep, strength training, etc.

One of the the most overlooked aspects of being a runner is how we view our nutrition. There is a prevailing belief that because we are burning so many calories, we can eat whatever we’d like. However, if we want to optimize our performance and–most importantly–feel great during our training, it’s important that we should start looking at food as fuel.

Additionally, we want to make sure that we are fueling our bodies with the right quality nutrient-dense foods. The best time to make these nutritional changes are when our bodies need it the most: during the times we’re recovering from runs.

Our friends at The Run Experience have got you covered with a top 10 list of the the best foods to eat when recovering. The sooner you can revitalize your body and muscles, the faster you can get back out there.

-Your Coaches

By |November 15th, 2018|Training|0 Comments|

#TrainingTipThursday: How To Run Faster

You know those workouts: the lung-searing runs where conversational pace turns into 1-2 word gasps at most. There’s no denying that speedier types of running are tough but also, a necessary evil when we’re trying to reach new levels as runners.

How do we know which workouts to do and at which paces? How do we know how hard to push and how to recover correctly? What’s a “fartlek” and why does it read funny? There are many questions that can be confusing but we’ve got you covered.

Coach Morgan at The Run Experience walks us through how we can use the 3 key workouts we need to improve our lung capacity and speed: 1) the “fartlek”, 2) the tempo run, and 3) interval runs. Use these workouts as stand-alone or in combination within a training program and you’ll be running faster and stronger more comfortably.

As always, we’ve got your back.

– Your Coaches

By |November 8th, 2018|Training|0 Comments|

Gait Analysis for Runners

Written by Chance Kinney

Chance Kinney is the Director of Content Development at Fitted Running

I can’t remember which pair of shoes I bought when I first got into running a few years ago — and that’s a problem! Like a lot of fellow novice runners, I bought something online that looked like a pair of running shoes, threw them on, and hit the pavement. The pavement hit back, and everything hurt — shin splints, calf soreness, and quads that felt like they’d been on the wrong end of a meat tenderizer. But, that’s the price of getting into running, right?

Not necessarily. Turns out, running doesn’t (always) have to be painful. It all starts with getting into the right pair of running shoes for you, and odds are you’re not going to get into them by accident. That’s where the gait analysis comes in.
What is a gait analysis?
The gait analysis is a detailed look at the way you move when running to determine which running shoe is right for you, and it’s at the center of what we do at Fitted Running. Each shoe from each brand is purpose-built for a specific kind of runner, and if you don’t throw on the pair that makes sense for your situation, you could suffer from a lot of unnecessary pain down the road. We’re here to make sure that doesn’t happen.

You may have heard of the gait analysis before, and perhaps are imagining a treadmill and at least two people standing behind it, scribbling into notebooks as they look intently at your every step. Super fun for everyone, promise. It’s a legitimate way to do it, but a little outdated thanks to huge leaps forward in […]

By |November 5th, 2018|Training|0 Comments|

#TrainingTipThursday: Half Marathon Pacing Strategy

Are you ready!? The Biofreeze Berkeley Half Marathon is only 3 weeks away. We hope training has been going well and you are confident when you toe the starting line on November 18th.

There are a lot of things to think about when covering the half marathon distance: what to wear, what to eat, what to drink, etc. One of the more important factors to consider is how to nail your pacing strategy so you can have the best race possible.

In this week’s Training Tip Thursday, Coach Nate and Holly at The Run Experience go over how to break the 13.1-mile distance into digestible bits so you can optimize your run on race day.

Endurance running is as much a mental puzzle to solve as it is a physical one. Let us help give you one less thing to think about.

– Your Coaches

By |November 1st, 2018|Training|0 Comments|

#TrainingTipThursday: How To Change Your Run Technique

Our running technique is a naturally developed movement we honed as kids on the playground. As our running became more serious, we had to constantly fine-tune the movement to accommodate the more miles we put on our legs and bodies.

In this week’s #TrainingTipThursday, our friends at The Run Experience do a deep dive on all things to consider when looking to change our running techniques. It’s these certain micro-adjustments we make that cohere to gradual improvements over time.

Whether it be to improve running efficiency, decrease the likelihood of injuries, or look our best in race photos, let’s get those strides strong and ready for our runs!

By |October 25th, 2018|Training|0 Comments|

Running and Weight Loss?

By Stephanie Laska, M.Ed

Stephanie is an Ambassador for the 2018 Biofreeze Berkeley Half Marathon.

I’ve lost 140 pounds, about half of my body weight. I didn’t have surgery or use medication; I lost the weight the old-fashioned way, through diet and exercise. I understand that’s not a sexy answer. People want a quick fix, a powder, a plan, something they can purchase with monthly installments and VOILA! Weight loss guaranteed. Still, folks want something to hang their hat on.

“RUNNING? YOU RUN MARATHONS? Well of course that why she lost weight!” is what I often hear.

“Well I could lose weight too if I could RUN A MARATHON!” they continue, followed with all of the excuses of why running is impossible.

This got me thinking…

Did I run to lose weight?

Or did I lose weight so I could run?

I’m going to get all crazy right now and suggest the later. The greatest secret of running and weight loss is that it is backwards. Running with the motivation of losing weight rarely works, but losing weight so you CAN RUN? Now we’re talking!

Why is that?

Everyone knows that to lose weight you need to cut overall calorie consumption. Thus, running and dieting can be tricky, if not incompatible because running requires fuel. You need to eat to run. I’ve tried running on an empty stomach and I end up slowing my pace, vowing to never run again, or even speed dialing an Uber. My pre-run regime involves a banana, granola, some pretzels, or dare I admit, a donut! You need food in order for your body to perform. Yes, running is an efficient way to burn calories, but because of its intensity, you must ignite the fire.

On the flip side, there […]

By |October 22nd, 2018|Ambassadors|0 Comments|
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    #TrainingTipThursday: 3 Half Marathon Workouts For The Perfect Race Day

#TrainingTipThursday: 3 Half Marathon Workouts For The Perfect Race Day

We’re about one month away from the 2018 Biofreeze Berkeley Half Marathon on November 18th and we’re wondering…how has your training journey been going?

Whether you’re gleaming with pride with the work you’ve put in, or doing what you can; we want to make sure that you’re dialing in on the key workouts that will set you up for a perfect race day.

For this week’s #TrainingTipThursday, we’re revisiting one of the best videos on half marathon training that you will find on the internet. Join Coach Nate as he walks us through the 3 key workouts for any half marathon training plan, as well as small improvements to make that will contribute to big changes.

Let’s train and strengthen our bodies the correct way to keep us running healthy, running happy, and racing strong. Who knows…we might surprise ourselves on race day!

Your Coaches

By |October 18th, 2018|Training|0 Comments|

Coming Back From an Injury

Contributed by Kelli Hashimoto, a 2018 Ambassador for the Biofreeze San Francisco Marathon and Berkeley Half Marathon.

Imagine this: you are getting excited to start training for your upcoming race and just like that, you find yourself dealing with a nagging injury.

For us runners, being injured is the absolute worst thing that can happen and it always seems to happen at the worst possible time. Do not fret–the comeback is always stronger than the setback.

From plantar fasciitis to runner’s knee to tendonitis; I feel like I have experienced it all. The process will be difficult and will test your willpower…but it is so worth it.

Here are some helpful tips when coming back from an injury…

Do not run through the pain
Any lingering pain? Stop now. Recovering from your injury is more important than running through the pain on a single training run. Take extra rest days between runs and add more cross-training. This is the best advice that I was given from my physical therapist.

Consult a professional
It seems like many runners hate going to a doctor or a physical therapist but I have learned to go right away. My physical therapist will tell me if it is safe for me to run on an injury without making it worse, hence the advice above.

Be patient and trust the process
Aside from the first tip, this is the most important piece of advice to listen to. You may still be in top shape depending on your injury but your body will not be as ready to jump back in right away. Take it slow and strive for progress. Don’t worry if your training plan says to run 10 miles. No one knows your body better than you so listen […]

#TrainingTipThursday – 4 Training Mistakes to Avoid

It’s focus time! When we’re in the thick of our half marathon/marathon training, it’s easy to focus on the aspect of simply logging in the miles throughout the week. Right now is a great opportunity to take stock of the things we’re doing correct but to also fine-tune the areas of improvement that may be overlooked. It’s the little details that can make the big changes!

For this week’s training tips, our friends at The Run Experience spotlight 4 broader mistakes that are regularly seen in training and offer strategies on how to avoid them. The more successful our training cycles are, the better optimized we are for race day. Additionally, mitigating these mistakes will set up a smart foundation that we can carry with us in our careers as athletes.

Let’s use our races as a celebration of our training and train smart, always. We’ll see you out there!

Your Coaches

By |October 12th, 2018|Training|0 Comments|