Increasing the size of the butt is popular these days, but it is much more important to create strong mobile glutes to improve performance and protect against injury.

The glutes are made up of three muscles: the gluteus minimus, medius, and maximus. The gluteus maximus makes up the largest part of your rear end. It is the large muscle that gives your butt its shape, as well as functions to extend and externally rotate the hip. The gluteus medius and minimus are smaller muscles which also assist in the abduction of the hip as well as both inward and outward rotation of the hip.

Your glutes are your power muscles. They help you push off the ground when your run, assist in the rotation when you golf, help you stoop to pick up a pencil off the ground. When your glutes are strong everything you do is positively affected.

The problem comes when your glutes are weak, inactivated, or immobile. When they cannot function as they are properly meant to do, other muscles in your lower body try to compensate, which can lead to reduced performance, imbalances, pain, and injury.

That over-compensation can lead to hamstring, knee, or calf injury, as well as low back pain or sciatica. In order to balance the strength in your glutes, hips, and hamstrings, you need a multi-faceted approach which will encompass a program of activation, strengthening, mobilization, and flexibility.

It is important to include all aspects of this glute training because they are interwoven. Activating your glutes improves the strengthening program, which helps with mobilization and flexibility. A balanced approach will result in strong mobile glutes (which will look pretty good too).

Here are five tips that you can use to help you institute all these methods and create strong mobile glutes.

5 Tips to Strong Mobile Glutes

Activation

Here’s the problem. We sit too much. Even people who follow a regular fitness program, maintain a healthy weight and fuel their bodies appropriately then go to their desk jobs where they sit for most of the day.

In order to get the best response from your glutes you need to wake them up! By activating your glutes, whether it’s before your lower body workout or your run, you will get better results and decrease the chance for injury.

Try this for an idea of what I mean. Stand up. Feet hip distance apart, sit back into a squat. Stand up. Remember what that felt like. Now, as you stand there, squeeze your glutes. Tighten up your butt so you could hold a quarter between your cheeks. Got it? Now squat. Notice the difference? Feel the work going on in your butt?

To activate your glutes before your run or leg workout, spend about five-10 minutes with exercises like bridges, bird dogs, fire hydrants, and clamshells. Focus on your glutes as you do these exercises, making sure that you know what it feels like to engage your gluteal muscles.

Here’s a 5-minute glute dynamic warm up I do before my runs!

Dynamic Stretching

Another way to activate and mobilize your glutes is through dynamic stretching. Before you run or workout, add some leg swings, butt kicks, high knees and other active stretches to prepare your glutes for the workout ahead. Again, use your awareness of your glutes to assist in the process.

Strengthen

When you think about strengthening your glutes, remember that they are more than the gluteus maximus. That means you need more than just squats and lunges for strong mobile glutes. Think laterally as well to target your gluteus medius and minimus, and add side and curtsey lunges, step ups and side step ups to your program. And remember that, while machines are great for many things, to get functional and balanced strength, using free weights or body weight has the most benefits.

Flexibility

Dynamic stretching is great for warming up and activating your glutes, but at the end of the workout, you can focus on more passive stretching. That still doesn’t mean grabbing your leg and holding a stretch for a minute. Instead, think about angles and targeting your fascia as you stretch.

These two stretches will help with hip mobility as well as glute flexibility. Remember not to hold still as you do the stretches and avoid creating pain.

Posterior Hip Stretch

Start on your hands and knees. Cross your left leg over and behind your right. Sit back slightly until you feel a stretch in your glutes. Don’t externally rotate your right leg. Experiment with movement: Extend your left leg behind you. Move your hips to the right. To intensify the stretch, lower to your forearms. Repeat on the other side.

Figure 4 Stretch

Lie on your back with your knees bent. Cross your left ankle over your right knee. Externally rotate your left hip by opening up your knee. Rock slowly from side to side, feeling how you are targeting different areas of your glutes and fascia. Try different positions. Bring your foot farther up your leg. Hug your knee into your chest. Lift your other leg. Repeat on the other side.

Mobility

Remembering that while mobility is produced by a combination of all of the above techniques and exercises, adding foam rolling to your routine will improve fluidity in your glutes, reduce pain, and help protect against injury. Here is the latest video in the Body First Video Series focusing on the piriformis and the gluteus maximus (next week we’ll be working on the gluteus medius or, if you don’t want to wait, you can check it out on YouTube.)

Find all the Body First Videos

The piriformis is a smaller, pear-shaped muscle that lies alongside the gluteus medius. It assists in rotation of the hip. When the piriformis is inflamed, it can trigger the sciatic nerve leading to numbness and pain in the glutes and even to shooting pain in the back of the leg. The rolling techniques can help restore the function of the piriformis as well as targeting the gluteus maximus.

While this can look a little overwhelming, spending about 10 minutes before your run activating and mobilizing your glutes can make a big difference in your performance, as well as help to prevent injury. My usual routine before a run is to use the foam roller for a few minutes on my glutes, proceed to an easy running warm up, then add in a few active stretches and drills.

After my run I’m ready for more of an “ahhh” experience, so another 10 minutes foam rolling any area that feels like it needs a little love followed by more passive stretching.

Seriously, your butt will thank you.

Tools Used in the Body First Videos

A few of you have asked about what tools I’m using in my videos. I use a variety of rollers, balls and other tools in my Body First Videos. While a regular foam roller and a tennis ball are certainly adequate, some special tools can offer a better option. Here are some of my favorites (affiliate links).

Intelliroll: This is the roller I’m using in the hip flexor video. I love that it is contoured to fit my body. The center cut-out allows me to roll my entire back and neck without compressing my vertebrae.

Rapid Release: This massage gun uses deep vibration without percussion so can be used everywhere on your body without discomfort or pain (or that rattling you get with a regular massage gun when you accidently roll over bone. Save 10% with the code COACHDEBBIERUNS.

Trigger Point Grid: Also available in a 26 inch version. I love the multi-dimensional surface that helps you get into areas that you need to with differing angles and pressure.

Trigger Point Vibe: I don’t own the Vibe (yet), but I got to try it out at IDEA World and I loved it. It has all the advantages of the Grid with the addition of vibration.

Trigger Point Massage Ball: I really like this massage ball because it is small enough to get into certain tight areas, but it’s not as firm as a lacrosse ball.

Lacrosse Balls: That being said, lacrosse balls are great tools for self-myofascial release. They are firm and great for finding those trigger points. They’re pretty inexpensive too!

Double Lacrosse Ball: Get twice the bang for your buck for only $12.95.

Do you take care of your butt? Do you have a favorite strength, mobility or stretch exercise you’d like to recommend? Let me know in the comments!

And Now It’s Time for the Runner’s Roundup!

Weekly Linkups

My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!

Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco

- Running tips, workouts, plant based recipes for a healthy life - Coach Debbie Runs

Beginners are not the only ones who want to run faster. When a runner trains for a new distance, like a marathon or half marathon, they generally don’t worry too much about speed for their first time. After that, though, most want to run faster.

Even older runners (like me!) can have goals to run faster. Obviously, aging itself slows us down, but other things, like lack of appropriate training or injury, can be overcome to a certain extent.

Which brings me to my own challenge. I have noticed over the last few years that my running speed has decreased dramatically. Heck, ten years ago I ran a two-hour half marathon, which I was thrilled about (even though it was about 28 minutes off my PR set about 10 years before that). In recent years I’ve been happy with finishing around 2:15-2:20 (though I managed to pull out a 2:08 in Temecula a few years ago). I do have some idea what has been slowing me down. I cracked my patella a couple of years ago, I’ve developed arthritis in my knees, I’ve lapsed on my training to a certain extent, I spend a lot of time running on the trails, and so on. That’s not even to mention the heart issues I’ve had lately.

So I have my own goal to run faster too. I’m want to feel fast again. Or at least fast-ish. And since my next race is in January, I’m going to start now. Want to join me?

40+ Tips and Workouts to Help You Run Faster

In no particular order (click on the workouts to enlarge or print them):

1. Build a base. You need a foundation before you add in the speed.

2. Fartlek workouts. A fun way to add in some simple speed work.

3. Improve your form. It will make you a more efficient runner.

4.

5. Increase your cadence. Taking quicker, shorter strides will help you run faster.

6. Improve your Vo2 Max. Shorter (under a mile), faster intervals will teach your body to make better use of oxygen.

7. Tempo runs. Also called Lactate Threshold (LT) runs, they help you to run faster for a longer period of time.

8.

9. Hill Workouts. Olympic marathoner Frank Shorter once called hill workouts “speed work in disguise.” He was right.

10. Rest. Rest should be written directly into your program. It is as important as any other part of your training.

11. Train appropriate to your goals. Your workouts will be different for a marathon than they are for a 5k. Or even a half marathon.

12.

13. Don’t run fast all the time. You risk injury, burnout, and a decrease in performance. Most of your runs should be easy.

14. Add strides. Strides improve your form and your posture, help your leg turnover, and will make you a more efficient runner.

15. Add drills. Drills are a dynamic way to warm up and get your body ready to train or race.

16.

17. Strength Training. A regular strength training program will help balance your muscles and make you stronger.

18. Activate your glutes. This is where your power comes from. Activating and strengthening your gluteal muscles will help you run faster.

19. Build a strong core. You will improve your form, which will help you run and train more efficiently.

20.

21. Take it easy. Limit your hard training to two or three days a week. The rest should be easy runs or cross-training. This will keep you fresh, help you recover faster, prevent burnout, and help you avoid injury.

22. Don’t forget your endurance training. It will keep you strong.

23. Wear the appropriate shoes. Get fitted by a shoe professional. Rotate two or three pairs, and use lighter shoes for speed training and racing.

24.

25. Stretching. Increasing flexibility helps with mobility. Hip mobility, in particular, can help with your running form and speed.

26. Massage. Massage can improve performance by increasing circulation, range of motion, and more.

27. Fascia Stretch Therapy. Like massage, only better, FST can improve mobility, reduce pain, and improve performance.

28. Improve your mental toughness. It will help when you need to give that extra push or go that extra mile.

29.

30. Think positive. Have faith in your own abilities. Negativity will just hold you back.

31. Visualize. Using visualization techniques will help you when the going gets tough.

32. Have a mantra. Part of positive motivation, a mantra can be that extra push that you need.

33. Foam Rolling. Regular foam rolling can help reduce pain and improve mobility, which will improve your performance.

34.

35. Learn your body metrics. Knowing your starting point will help you create goals. 

36. Know the difference between discomfort and pain. Running fast can be uncomfortable. It should not hurt.

37. Train with a group. Finding a tribe of like-minded (and like-paced) runners will help motivate and challenge you.

38. While your training should be specific to your goals, this workout will help you get faster at any distance.

39. Sign up for a race. This will give you a deadline and help with motivation.

40. Cross-train. As much as we love running, a little variety is good for the body as well as the mind.

41. Hire a coach. A coach can help you with all of the above. They can do the thinking, create the plan and help you run faster.

Do you have a tip to add? What is your favorite kind of speed workout?

And Now It’s Time for the Runner’s Roundup!

Weekly Linkups

My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!

Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco

- Running tips, workouts, plant based recipes for a healthy life - Coach Debbie Runs

Okay, so maybe you will deal first with your sore muscles (in my case my toes were so sore I could hardly walk), blisters, and chafing, but if you are like most people, you will eventually decide to run your second marathon.

7 Tips for an Awesome Second Marathon

For many, the goal for the first marathon is simple. Just finish. But when you make that commitment to a second one, most people will want to finish faster.

To run your second marathon faster, you will need to make some changes to your training plan. Here are seven tips for getting to the finish line of your second 26.2 faster than your first.

How to Run an Awesome Second Marathon

1. Wait. Yes, you read that right. In your excitement to start training for number two, you may feel like you want to get going right away. Don’t do that. Give yourself and your body a few weeks to recover from your race.
2. Pick Your Race. Choose a race about five or six months out. Consider the size, geography, and location of your race carefully. If your goal is to run faster, a smaller, flatter race with cool temperatures is your best bet. This may not be the time to run in a race that encourages you to stop and pose with cartoon characters or princesses. Just sayin’.
3. Add Some Speed. While your first marathon was probably all about increasing your mileage, you will need to add some speed work if you want to finish faster. There are two types of speed work that I would recommend: Tempo (lactate threshold) runs and Interval runs. Tempo runs are longer, steady-state runs, from two-five miles, done at about your half marathon pace. Interval workouts are typically done on a track, and are shorter, generally 800-1600 meters for marathon training, at about your 10k pace, with a short rest between intervals. Marathon pace runs are also great workouts that will increase your stamina and teach your body what your goal race pace feels like.
4. Add More Mileage. To run a faster marathon, you will probably need to train more than you did for the first. And that means more mileage. Add mileage gradually to avoid injury. You can add mileage by adding an extra training day and by increasing the distance of your individual runs. Don’t do both things in one week. Add an extra day first, then you can work on increasing the daily mileage.
5. Take a Break. Take a cutback week every third or fourth week. Cut back on your mileage by about 20%, giving your body an opportunity to rest, which is vital to getting stronger and avoiding injury.
6. Get Personal. This is a good time to skip the cookie-cutter training programs and design your own plan (or hire a coach to do it for you).  If you create your own plan, be sure to keep a few things in mind. Depending on your running experience, your training plan should be from 16-24 weeks long. You should start with a base-building period, where your focus is on increasing your mileage. Follow that with a period of higher intensity, where you will include your speed training workouts. Don’t forget to schedule your taper period, from two to three weeks out from your goal race, where you will gradually decrease your training volume.
7. Take Care of Your Body. Strength training workouts, yoga, stretching, and foam rolling can help you run a faster second marathon by keeping you strong, flexible, and injury-free. Pay attention to how you feel and don’t ignore a small injury or it may become the thing that keeps you from achieving your goal. 

If you follow these tips, I can almost guarantee that all other things being equal, you will run a faster second marathon.

Here is a post I wrote about running a faster marathon and here you will find a few of my favorite speed workouts.

Need more individualized help? I can create a personalized training program that is designed to get you to the finish line faster. I am both an RRCA and USATF certified coach.  Click here or the tab at the top of the page.

Are you ready for your second marathon? Do you want to get faster (whether it’s your second or your tenth)? Do you have any tips to add?

And Now It’s Time for the Runners’ Roundup!

Weekly Linkups

My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!

Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Lisa, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco

- Running tips, workouts, plant based recipes for a healthy life - Coach Debbie Runs

One advantage of half marathon training is that it is not as time (and life) consuming as training for a marathon. Therefore, training to run your best half marathon is a great goal for most runners.

All My Best Running Tips in One Place! Your Running Resource!

13.1 Tips to Run Your Best Half Marathon

1. Give Yourself Time to Train. If you want to run your best half marathon, plan to give yourself at least 12-16 weeks to prepare. A note about my own training. While my race is only about five weeks away, I have been steadily increasing my mileage and even adding some tempo training, so I feel comfortable with the shorter training time.

2. Build Your Base. Take time in the beginning phase of your training to build your running base. Depending on where you’re starting, this can take from several weeks to a couple of months.

3. Add Interval Training. Most of your interval training work will be around 800-1600 meter repeats at about your 10-15k pace. Don’t be afraid to throw in some faster, shorter intervals, though, especially at the start of the speed training phase of your training. This will help build your VO2 Max and improve your form. Here are a few half marathon interval workouts.

4. Lactate Threshold Training is Key. Tempo runs at a pace between your 15k and half marathon pace will improve your lactate threshold and help you run faster longer.

5. Train for the Course. Get to know your racecourse. Is it hilly? That means both uphill and downhill training. Is it on the road or the trail? You’ll want to do the majority of your training on a similar surface.

6. Find a Training Partner or Group. Ideally, find a friend who is training for the same race. If that’s not possible, joining a running club/group can help you find running partners of similar pace and experience. That will help with motivation and accountability.

7. Practice Your Goal Pace. Get to know what your goal pace feels like. Much of race training is usually done at a pace either faster or slower than race pace, so including pace training in some of your runs will help you know what it feels like. This can be done for a few miles in the middle or end of a long run, or a specific race pace/tempo run.

8. Build Your Endurance. While there is certainly no need for 20-mile runs, building your long runs up to about 12-14 miles will help your run your best half marathon.

9. Include Shorter Races in your Training. Running a couple of shorter races during your training will help prevent boredom in your training, allow you to practice your race day preparation, and give you an idea of how your training is working. Keep your eye on the prize, though. Allow yourself a 5k in the second month of training, and a 10k in the third (at least three weeks before your half marathon). Racing too often will detract from your training.

10. Taper. Just like marathon training, you should take some time to allow your body to recover before your half marathon. Generally, a week to 10 days is enough time. Ease up on the mileage and speed so that you’ll have fresh legs on the start line.

11. Create Your Race Day Plan. If you just stand at the start line and start running when the gun goes off, you’ll probably not run your best half marathon that day. Have a plan, both for the run and for your race day nutrition and hydration. Visualize the race. Starting out a little slower than your goal pace is always a good idea, working into pace after a couple of miles, aiming for a negative split. If you use gels or other nutrition during the run, plan that too.

12. Eat Like a Champion. Many runners fall into bad habits when they train for longer distances. They are burning a lot of calories, so they figure they earned those burgers and fries. Instead of that, think of your body like a finely tuned race car. Give it the best fuel and you will get the best result. Unless your goal is weight loss, you should strive to maintain your weight during training, so make sure to eat enough healthy calories.

13. Stay Hydrated. Maintaining proper hydration while training for longer distances can be difficult, especially during warmer weather, so be sure to get enough fluids and electrolytes before, during, and after your runs.

13.1. Have Fun. If it’s not fun, then why are you doing it? Yes, running a half marathon is hard, occasionally frustrating, and often humbling. But in the end, don’t we do it because we enjoy it?

What’s your favorite race distance?

And Now It’s Time for the Runners’ Roundup!

Weekly Linkups

My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!

Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco

- Running tips, workouts, plant based recipes for a healthy life - Coach Debbie Runs

Because work is such a big part of most people’s day, helping people understand that even just a 30 minute workout before, during, or after the work day ends is essential to helping them get active and healthy. 

Help Your Co-workers (friends, students, children) Get Active (without nagging)

Be Supportive

Probably the most important thing you can do to help your co-workers to begin a healthy lifestyle is to be supportive. Remember that, even though you have found a way to add daily exercise to your life, it may be a new concept to those you are trying to help. Show some empathy when they tell you they are tired or sore, but make sure to let them know that passes and that they’ll feel wonderful after a short while.

Be Enthusiastic

Think of the best coach you can imagine. They are probably there, on the sidelines, clapping and yelling positive reinforcement. Be that person. Celebrate your co-worker’s accomplishments, however small. Each one is a step toward becoming a healthier, more fit, human being.

Be Knowledgeable

While you are not a coach, you still have some knowledge about starting a running program. After all, you were there once too. You learned through experience that you should start slow, buy the proper shoes, or join a running club.

Here are some resources for new runners: 

14 Useful Things to Know When You Start Running
Asked and Answered: Your Top 10 Running Questions
10 Tips for Starting a Running Program
The Top 16 Running Tips for Beginners

Your co-worker will have questions.  Answer the ones you can answer, lead them to the answers you don’t know, and…

Know When to Refer Out

One of the first things that trainers, coaches, and stretch therapists learn is that there are things that are beyond our scope of practice and that is when we must refer out.

It is the same for you as a running friend/co-worker. Yes, you know the simple stuff about running, you can encourage, celebrate, and be supportive. But there some things, like potential injuries, increasing mileage, or specific training plans that are beyond your scope of practice.

That is when it is time to refer out to a coach or trainer who can help your friend continue their fitness journey. At the same time, you will know that a good part of their journey so far is thanks to your support and enthusiasm. Good job!

Show Them All the Cool Fitness Stuff!

Runners frequently say that running is such a simple sport that all you need is a good pair of running shoes and you’re good to go. While that is true to a certain extent, there are a lot of cool running tools that new runners will probably enjoy. From cute running skirts or shorts, sweat-proof running tops, and colorful running shoes, to heart rate monitors, GPS watches, and all the different running apps, there is something for everyone from the fashionista to the techie.

Have you ever introduced a friend, co-worker, or significant other to running (or other fitness activity)? Did they stick with it?

And Now It’s Time for the Runners’ Roundup!

;

Weekly Linkups

My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!

Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco

- Running tips, workouts, plant based recipes for a healthy life - Coach Debbie Runs

For many, being a better runner means being a faster runner. For others, it means they can run without injury. And for still others, being a better runner means the ability to run for hours without stopping.

For most of us, it means a combination of these things. And even if your main running goal is to just get out and run a few miles every day, at your own pace, in your own time, being a better runner will help you do that.

10 Tips that will make you a better runner

Whatever being a better runner means to you, these 10 tips will help you accomplish that goal.

1. Follow a Plan

Whether you’re training for a marathon, a 5k, or for life, having (and following) a plan will help you be a better runner. A training plan will include all the necessary types of workouts, at the right time, to reach your goals. Training should be cyclical so during different times of the year, and different phases of the plan, you will run farther or faster, or spend time in recovery mode. Does that sound complicated? Then hire a coach to figure it all out for you.

2. Do Some Form of Speed Work

While doing speed training will help you run faster, there are many other reasons that this type of workout will help you be a better runner.

Speedwork will increase your VO2 max and your lactate threshold, which increases your speed and stamina, to help you run faster for a longer period of time. It will also improve your overall fitness, help with weight loss, make running more interesting, and generally make your normal runs seem easier.

Read more: My Favorite Tempo Workout and My Favorite Speed Workout

3. Rest

Rest is really the most important part of the equation. Without adequate rest, your body will break down and you will not see gains. It is during your period of rest and recovery that the small muscle tears you cause through your hard training repair themselves and adapt to a higher load.

Read More! 5 Tips to Improve Recovery During Training

4. Improve your Form

Your running form is very important to help you be a better runner and to remain injury-free. While it can be challenging to change something that feels like it should be natural, there are certain things you can do to improve your running form.

Strengthening your upper body muscles, including your core and upper back, is important. That will help improve posture and help you “run tall.” Don’t lean over at the hips, rather, your body should have a slight lean that starts from the ankles. Don’t stress too much about how your foot lands, but work on increasing your cadence, the number of steps per minute. A faster cadence results in a lighter, quicker step.

Keeping your shoulders and hands relaxed, with your elbows at a 90-degree angle, will also help your running form. Watch out for extra arm movement, or clenching your hands, which can waste energy.

Read More! Practical Tips for Improving Running Form

5. Don’t Let Small Twinges Become Injuries

This may be the number one cause of an injury that will force you to stop running altogether for a while. Don’t ignore small pains, especially in your hips, back, or knees. If you choose to run through that little twinge, you may just develop a full-blown chronic injury that will take weeks if not months from which to recover.

Read More! 10 Ways to Cause a Running Injury

6. Nutrition

Many runners think that running gives them permission to splurge on junk food. Not so. Think of your body as a fine race car and your food as your fuel. Only the best nutrition will result in the best performance.

7. Get Strong

Running alone can lead to many imbalances in your muscles, which can lead to injury and reduced performance. Balance your muscles, strengthen your core, and increase your overall strength by doing a resistance workout two or three times a week.

Read More! 8 Essential Strength Exercises for Runners

8. Try Yoga

Yoga will not only strengthen your muscles but will help improve your flexibility and balance, all of which will make you a better runner.

Read More! 5 Ways Yoga Makes Me a Better Runner

9. Sleep

Getting enough sleep is probably the most important thing you can do for your health and something that many of us miss out on. It is vital for overall health, brain function, and can help curb inflammation, improve your memory, and even help you live longer. And all of that will help make you a better runner.

10. Body Work

Take care of that hard-working body and it will take care of you. A regular therapeutic massage can improve performance by stimulating blood and lymph and helping to keep the leg muscles, joints, and tendons in optimum shape. It can also improve recovery and reduce the risk of injury.

Read More! 3 Reasons Massage will Improve Your Running

Fascia Stretch Therapy is another form of bodywork that has many benefits for runners. FST is a type of assisted stretching that targets not only the muscles, but the fascia, the connective tissue that surrounds muscles, bones, and joints. It also targets the entire joint and joint capsule, using traction to remove restrictions on movement and to stimulate lubrication. This will improve performance and make you a better runner by increasing your range of motion, decreasing pain, and improving muscular function, balance and symmetry.

Read More! 10 Benefits of Fascial Stretch Therapy

Self-Myofascial Release can provide many of the benefits of massage or fascial stretch therapy. Regular use of a foam roller or massage gun can help release trigger points, improve blood flow, and help you move better.

Read More! Foam Rolling for Runners

No matter how you define it, following these tips will help make you a better runner.

Is there something that you do in your training that you feel makes you a better runner? Please share in the comments!

And Now It’s Time for the Runners’ Roundup!

Weekly Linkups

My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!

Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco

- Running tips, workouts, plant based recipes for a healthy life - Coach Debbie Runs

3 Hill Workouts to Get Stronger and Faster

#1 Farlek Hill Running

This is a great workout to do as you start to build your mileage for any race distance. It also makes a good substitute for a speed workout. The ideal route will consist of rolling type hills, but steeper hills within the workout are fine. You will be challenging yourself both on the uphills and the downhills. Your effort should be about 85-90%, about what it would be during a 10k or an effort you could sustain for about an hour. Recover by slowing your pace and effort on the flats.

Always make sure to spend some time warming up and cooling down on more level terrain.

#2 Long and Low Hills

For this workout find hills with about a 5% grade that are 150-200 meters long. Because of the lower grade, these intervals will benefit your aerobic system and should be done at an effort about equal to your 5k, about 90-95%.

This is a good workout during pre-season training, starting about two months out from your goal race.

#3 Short and Sweet Hill Workout

Finally, these short steep intervals will improve your anaerobic system, which is good for sprinting (think of that finishing kick). Find a short hill that is pretty steep, about 8-15%. Pay attention to your form, think upright, not bent over, and use your arms to drive you up the hills.

A training plan that includes one hill workout per week, or alternating with speed workout every other week will improve your fitness, speed, and strength.

I find that most people either love or hate hill workouts (or love to hate them). Where do you stand?

And Now It’s Time for the Runners’ Roundup

Weekly Linkups

My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!

Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco

- Running tips, workouts, plant based recipes for a healthy life - Coach Debbie Runs

12 Essential Tips to Help You Avoid Running Injuries

Does it ever seem to you that some people are always getting injured? They may be great runners but they still frequently seem to be dealing with a running injury. While random things do happen that can cause an acute or even chronic injury, chances are that somewhere in that runner’s program they are skipping one or two of these important steps.

1. Follow a training plan

A good training plan will already have many of these tips built right in. It will help you vary your workouts, rest and recover when needed, add or reduce mileage when necessary, strengthen and balance your body.

What if you’re not training for a race? It still pays to have a plan that provides all of the above. As you’ll see with the rest of the tips, these things are vital to helping you avoid running injuries.

A Coach will design a personalized plan that will help you perform better and avoid injuries.

2. Don’t ignore small aches and pains

Small injuries can become chronic if not dealt with early, eventually forcing a runner to take extended time off of running in order to heal. Taking a day or two off when you feel a twinge in your knee or your heel can help you stay on the road. Remember though, that simply resting will not address the issue that may have caused that pain. Be sure to follow the other tips in this post.

3. Rest and recovery

Getting enough rest both during your active training and following your races is vital. Without it, your body will eventually start to break down. We get stronger when we are resting.

5 Tips to Improve Recovery During Training

4. Get enough sleep

Like rest, getting enough sleep is vital to keep your body and your mind functioning properly. Sleep is when our muscles rest and repair, and not getting enough can lead to injury and overtraining.

5. Variety is the spice of running

Not only will varying your workouts make your running more interesting, it will also help you avoid running injuries. One day a week, run longer, on another day, run shorter but faster, find different routes to run, including some with hills. Try running on the trails occasionally. By changing things up, you provide more balance to your body and your training.

6. Too much too soon can happen to experienced runners too

Just because you ran a marathon a few months back, then took two months completely off running doesn’t mean you’re ready to head out for a 10-mile run. Resuming higher mileage gradually will help you avoid running injuries. 

7. Run in the right shoes

Get fitted for your running shoes at a good running store that will let you try them out to see how they feel. Most will let you return them if you find they don’t work for you. Have at least a couple of pairs, both to let them dry out completely between runs and to offer the same kind of variety that changing up your runs does.

Keep track of your shoe mileage. They have a life-span of 300-500 miles. After that, you will lose support and possibly risk injury.

8. Eat like a champion

How is eating related to avoiding running injuries? Proper nutrition will help keep you fueled, hydrated, and running strong. Without it, your form can suffer, you can feel tired, and that can definitely lead to an injury.

9. Strive for the best running form

Running with upright posture, staying light on your feet, and with good arm movement will not only help you avoid running injuries, but it can also help you run faster too. Learning to activate your glutes before your run, strengthening your core, and flexibility training can help.

Here are some practical tips for improving running form!

10. Strength train to balance your body

Running is a great exercise, but it can create imbalances in your body that can lead to running injuries. Strength training can help address those imbalances. Weight training, yoga, and Pilates are all great choices. Be sure to include exercises to strengthen your core, hips, and glutes.

Here’s a great strength workout for runners!

11. Take care of your body when you’re not running

In addition to strength training, there are other things you can do to help balance your strength, improve flexibility, and work out some sore muscles, all of which can help you avoid running injuries. They can help improve performance too!

Taking the time to stretch and use a foam roller is a great start. Just five to 10 minutes after your run will help. Scheduling an occasional massage or fascial stretch therapy session will also help.

Upgrade Your Post-Run Stretch Routine for Better Results

12. Listen to your body

Sometimes when you feel like staying in bed and skipping your run it’s more than just laziness. It may be your body telling you that you need a little extra rest. Tune in to your body. Learn the signals that will tell you that you need an extra day off. It may help you avoid running injuries.

Are you injury prone? What is your best practice or tip to avoid running injuries?

And Now It’s Time for the Runners’ Roundup!

Weekly Linkups

My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!

Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco

- Running tips, workouts, plant based recipes for a healthy life - Coach Debbie Runs

Training Challenges

Here are a few of the reasons that runners may choose to train smarter instead of harder.

Time

There never seems to be enough, does there? Whether you work full time, raise children, go to school, or do all three, time is always at a premium.  We’re so busy getting the important things done that there is rarely enough time to devote to less vital projects.

Even if you have made fitness a priority and found the time to fit it in, it may be difficult to devote as much time as you like to improving your performance. If you’re a runner, this lack of time might make you feel like you are destined to “just finish” the events in which you participate. That you can’t run faster, place higher, or set a personal record, because, well, you don’t have time to train.

Injuries

Injuries, or being injury-prone, is another factor that can limit your training time. Obviously, you should not be training for a PR while you’re injured, but as you recover, training smarter, on fewer days a week, can help you avoid further injury.

Aging

Unfortunately, it happens eventually to all of us, no matter how fast, no matter how strong: we all get older. Suddenly, the body that allowed us to run five, six, or even seven days a week starts to break down at that level. It doesn’t have to mean the end of our training though. We just need to learn to train smarter.

Train Smarter, Not Harder

Whether it is time, injury, or getting older that seems to be interfering with your racing goals, there is some hope out there.  Training smarter means making the most of the time that you have. And don’t think that you won’t be training hard, despite the title. You just won’t be wasting time with training that will not help you reach your goal. Yes, you will be working hard, but it will be focused and deliberate, not random and excessive, and will help you make the most of your time, and stay healthy and injury free.

1. Key Workouts

Any race training program has several key workouts each week. These are the workouts that will adapt your body to running faster and longer. Generally speaking, the other runs during the week are not essential. These recovery runs are just that, designed for recovery, which can easily be switched out for training that fits better into your schedule or that will cause less trauma to your body. These key workouts are:

1. VO2 Max training, usually faster intervals on a track or road.
2. Lactate Threshold training, also called Tempo training, frequently done on the road.
3. Long run. Depending on your race goal, one day a week should be focused on gradually increasing the distance that you run.

Just a note on your training plan. For some people, even three hard workouts in a week are too many. If you find that you are tired or sore after your week of training, you can switch out one of the speed workouts for what I’d call a second long(ish) run. Try alternating your speed workouts, and putting in some strong base mileage on that third day.

Here are three workouts that will help you reach your goal.

2. Build a Base

Even a three day a week program needs a solid base. Before you begin the training described above, spend six to eight weeks building your endurance. This is important, a building block on which to create your training plan.

3. Coordinated Cross Training

In order to replace running days, coordinated cross training will provide the benefits of a recovery run without the pounding and training time required. An easy bike ride, walk, or a swim is a good replacement and will allow your body to rest and prepare for the next running workout. A strength workout is essential to strengthen and balance your muscles and that, along with flexibility training, will help you avoid injury.

4. Rest Well

Rest not only means taking your recovery time but also sleeping well. Sleep is vital to improving your performance, enhancing recovery, and boosting your mental outlook.

5. If you can, add a fourth day

Yes, you can reach your goals on three days a week. But, if you’re training for longer distances, like a half or full marathon, you will benefit from an extra day on the road. It can be an easy day but should increase to medium long length as your training progresses. Running longer distances requires your body to adapt to more mileage, so that fourth day will really help.

While the ideal scenario for training for a PR is a schedule and body that allows you to train five or six days a week, it is possible to train smarter and achieve your goal of setting a new personal record by running three days a week.

How many days a week do your run? Do you make the best use of your training time? Do you include cross-training?

And Now It’s Time for the Runners’ Roundup

Weekly Linkups

My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!

Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco

- Running tips, workouts, plant based recipes for a healthy life - Coach Debbie Runs

While the official first day of summer may be June 20, we all know that Memorial weekend is the real, if unofficial, kick-off to sunny days, warmer weather, and vacation time. For runners that means some changes to our cooler weather routine. It’s time to start planning for summer running.

I consider myself an expert on hot weather running. After all, living in the California desert for over 40 years, summer running for 30 years, not to mention coaching high school cross country through 12 summers, does seem to qualify me. With average summer high temps around 105+ (and lows around 80) I’ve had to learn smart summer running habits.

After coming off a very nice winter and early spring, the temperatures here have suddenly popped up. Today, for example, after a morning low of around 65 degrees, it’s going to heat up to around 99, and we’re looking at triple digits by the weekend! Fortunately, I won’t be running in that and I wouldn’t suggest you try either!

This post contains affiliate links.

8 Smart Summer Running Tips

Running in the summer can be challenging, but here are a few tips that can help.

Run early or late

Running in the cooler part of the day is smart. The morning hours are usually the coolest, but if that doesn’t work for you, waiting until early evening will provide some relief.

Drink before, during, and after your run to stay hydrated

Keep the water flowing! Using a sports drink can help balance your electrolytes to help avoid dehydration. I use Nuun (I’m an ambassador) for my electrolytes. I also use Nuun Endurance, which has carbohydrates and electrolytes, so it’s perfect for longer runs. 

Adapt

Allow yourself 10 days to two weeks to acclimatize to hot weather, gradually increasing your distance and intensity. 

Wear appropriate clothing 

While running shirtless may sound cooler, in reality, the direct sunlight can overheat you even more, not to mention cause you to risk a sunburn. I still love it for those hot early morning runs though. Once the sun is up, choose a moisture-wicking material that is lightweight and comfortable. Lighter colors will keep you cooler. Protect your face by wearing a lightweight hat or visor.

Adjust your expectations.

Running in the heat will take a toll on your training target times. Expect that, but know that as long as the effort is there you are still improving your fitness and your speed. 

Listen to your Body

There are dangers associated with running in the heat, from dehydration to heat exhaustion, to heatstroke. Learn the symptoms and pay attention to how you feel during your run.

Be Smart 

On some hot, high-humidity days, the smartest runners will move their run indoors or just take a rest day. Watch the heat index, which will let you know the “feels like” temperature, as well as the air quality index, particularly if you have asthma or other respiratory problems. 

Don’t forget your sunscreen 

I always use Kinesys. Yes, I’m a former ambassador. I love that it is light and can be sprayed on. Having a sunburn can reduce your body’s ability to rid itself of heat, so the consistent use of sunscreen serves multiple purposes. 

Believe me, I know the struggle of summer running. I have dealt with the frustration of slower times, of feeling like you’re losing fitness because you can’t train at your pre-summer level. All I can say is, relax. As long as you are putting in the effort you will see the difference when the weather finally cools down.

Some Summer Running Favorites

In addition to the products mentioned above, here are a few of the products that I love and use for summer running.

Hydration

Nathan Speeddraw Plus with Insulated Bottle – The insulated bottle keeps it cold, it’s a little larger than my “winter” bottle, plus the pocket is the right size for a few gels, a key, tissue, etc.

Vaporairess 2.0 7 Liter Women’s Hydration Pack – If you’re running long, this hydration pack can go the distance with you. It’s lightweight, has a 7-liter capacity, and has lots of storage space for all your fueling needs.

Sunglasses

Goodr – At only $25-$45 for polarized running sunglasses, most runners have already jumped on the Goodr Bandwagon. I may or may not have about 20  40 pairs. Get free shipping with this link.

Clothing

Lightweight, light colored running clothing are the best. I’m not usually a member of the #sportbrasquad but this sports bra is so cute and matches my shorts so well that I had to show it off.

Caps and Visors

Light colored visor for the win! It will protect your eyes and skin! 

How do you stay cool during summer running? Any tips or tricks you’d like to share?

And Now It’s Time for the Runners’ Roundup!

Weekly Linkups

My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!

Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco

- Running tips, workouts, plant based recipes for a healthy life - Coach Debbie Runs