How Running Can Change Your Life

New runners (and those non-running friends) may not yet be convinced, which is why I’m sharing this post about the many ways running can change your life. Admittedly, many of these are subjective, but I find that runners will almost universally agree.  Other benefits, such as improvements in physical and mental health, actually have scientific evidence to back them.

Running Can…Improve Your Health

The health benefits of running are well-substantiated. In addition to helping you maintain a healthy weight, running improves your cardiovascular health, strengthens your bones and joints (yes, even knees), and helps control Diabetes. Running can also help reduce your risk of cancer, maintain healthy blood pressure, prevent age-related mental decline, and add years to your life. 

Running Can…Help You Make New Friends

Ask any runner. Running friends are the best friends. They will get you out the door when you’re tired, they will wait for you when you’re having a bad run, they will help you celebrate your victories and console you when you don’t reach your goals.

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Running Can…Build Your Confidence

Running tests your fitness, strength, agility, and endurance. Yes, it can be hard. If you can run, whether it’s a few miles or a marathon, you can achieve most anything else. 

Running Can…Help You Eat Better

As you improve as a runner, you will find that you will need to make sure that your diet includes nutrient-rich foods that will fuel your running. Burgers and fries just won’t cut it (except as an occasional post-run treat). No food is off limits, but you’ll find you feel and perform better by eating healthier.

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10 Life Lessons Learned from Running

Running Can…Help You Expand Your Horizons

Running will help you reach your non-running goals too! As you increase your confidence and accountability, you will realize that you really can do almost anything you put your mind to. 

Running Can…Make You Happier

Everyone has heard of the “runner’s high,” that burst of endorphins that some runners feel at a certain point of their run. Beyond that, though, running just makes you feel better during and after your run.

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Running Can…Help You Do Hard Things

If you can train for and run a marathon, asking your boss for a raise should be a piece of cake. Take a trail run in 90+ temperatures? That speech you must present in front of a few hundred people will just roll out of your mouth. In a nutshell, running is hard. If you can run, you can do just about anything.

Running Can…Help You Be More Accountable

Whether it’s meeting your new running friends for a workout or sticking to your training plan in order to set that PR, running will keep you accountable, which will translate to keeping your commitments in your non-running life too.

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Running Can…Improve Your Mental Health

Most runners say that running helps them think and feel better. Had a rough day? Go for a run to clear your mind and de-stress. Studies have shown that running (and other exercise) is useful in the treatment of depression. Other studies have shown that a regular running program elevates mood and improves sleep. I personally find that running is a great way to work through problems and find solutions.

Running Can…Help with Addiction Recovery

While running can become a mostly healthy addiction, there is evidence that it can also help with substance abuse addiction recovery. I personally know many runners who are recovering addicts and they all say that running is a key factor in helping them stay sober.

Running Can…Make You a Better You

Add it all up. Yes, you will still be you, just a healthier, happier, more confident and stronger version of you.

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How has running changed you? 

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

The Top 5 Marathon Mistakes (and how to avoid them)

1. Skipping Aid Stations

Marathon Mistake #1: Skipping Aid Stations. It was October 1999, in St. George, Utah. I was running the St. George Marathon. I was in great shape. I had trained all summer for this race. The race starts at an elevation about of about 5,000, it has a net elevation loss of 2,500 feet, which is misleading because much of the first 20 miles of the race are full of rolling hills, and what seems like plenty of elevation gain. It didn’t matter though. I felt fantastic. I was rolling along, at about a 7:15 pace. I felt so good that I didn’t want to mess with my stomach by taking in any gels or other sustenance (I had a history of extreme nausea during the second half of marathons).

This strategy worked fine until mile 20, and what should have been a final downhill cruise back into town. I hit the wall. Hard. I slowed down, struggled not to walk, and couldn’t even find a final kick as I approached the finish line.  What should have been a 3:10 marathon PR, ended up 3:16, still a PR, but not as easy to celebrate after losing over a minute a mile in that last 6.2.

I learned a hard lesson though. Start fueling yourself early and continue throughout the race. Practice during training so that your body adapts, and, either find out what they will be handing out in your marathon, or bring your own. Another tip when running through aid stations: Skip the first table or two, grab a cup from a volunteer, thank them, then pull out of the slow lane by the table (without blocking those that are bypassing the station). Try pinching the top of your cup. It will make it easier to swallow without spilling most of it down your front. If you’re using a gel, take it before your fluid.

2. Not Tapering Correctly

Marathon Mistake #2: Not Tapering Correctly. Tapering is hard. Who wants to stop, at the peak of their training, and gradually do less for the last two or three weeks before their important marathon? It seems counter-intuitive. Won’t I lose too much fitness? Many a runner, from beginner to pro, has given into that temptation to run “just one more long run.”

Don’t do it. This is science people. After months of hard training, your body needs some recovery time so that it is rested and raring to go. Follow your training plan, which will probably allow some type of speed training up until the last week of your taper. Eat properly, drink plenty of fluids, and rest. Your well-trained body will reward you with a good race.

The Art (and Some Science) of the Marathon Taper

3. Trying Something New

Marathon Mistake #3: Trying Something New on race day. Whether it’s that adorable outfit you picked up at the expo, or the fuel that they are handing out at the race (if you didn’t plan ahead and use it during training), trying something new during your marathon is generally not a good idea, and could be a recipe for disaster. Many a runner has regretted choosing to run in those cool shoes that they picked up for such a great price, only to be plagued with blisters, knee pain, or other problems, midway through the race.

Everything that you will be using during your race should have been tried out during training. Even if you have a new pair of the same model shoe, test drive it for a few runs before your event. Plan your fuel, your race day outfit, your morning breakfast, ahead of time, based on what you have been doing during your training.

4. Starting Too Fast

Marathon Mistake #4: Starting Too Fast. This is probably the most common mistake among marathon runners of all levels, even the elites. When my husband Alan ran his first Boston Marathon in 1992, he had qualified, at the age of 43, with a sub-3:00 hour marathon. So, there he was, on the start line alongside the likes of Bill Rodgers and Frank Shorter. Even as his jaw dropped to see those marathon legends next to him, a wise runner near him said, “Watch out. Don’t get caught up with these guys, or you’ll pay the price.” Then the gun went off. Alan tells me he hit the 10 mile mark in an hour. He managed to recover from those 6:00 minute miles (which would be a 2:37 marathon), by finally catching himself, slowing way down, and managing his race.

What is it about running that tells us, after training for months for, say, a 4:00 hour marathon, that once we get started and find ourselves running 8:00 minute miles, that some little imp inside our head says, “Yes! This is your day! You can run a half hour faster than you planned!”

Don’t listen to that imp. He lies. Stick to your running plan, and run at your goal pace, or even a little slower, as your start. Work through those nerves, don’t worry about what the other runners are doing, and run your own race. You’ll thank yourself. Remember, there is no such thing as “money in the bank” in marathon racing. It just doesn’t work that way.

5. Judging Yourself Too Harshly

Marathon Mistake #5: Judging Yourself Too Harshly. So you’ve been training hard. You have hit all your targets, stuck to your plan. You followed all of the advice above, raced smart, fueled correctly, all of it. You know you’re on pace for that elusive PR. And then…it doesn’t happen. You fail.

Whoa. Back up! Erase that last word. You did all of the things above. You finished 26.2 miles with pride and strength. There is no failure in that. So many things go into the perfect race. Things over which you have no control. The weather. The race route. Road conditions, hills, turns. Sometimes things don’t fall into place. The stars don’t align.

Instead of beating yourself up, analyze what happened. What went wrong. Was it just a bad day? Were you ill? Take a look at the big picture. Then, pick yourself up, and try again.

6 Tips for Complete Marathon Recovery

While this post is about marathon mistakes, many of them apply to races of any distance, especially the half marathon. What would you add to the list? What is the biggest mistake you made at a race of any 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
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

Race training programs are distance specific, as they should be. There are some tried and true techniques and strategies though, that will help you run better at any distance.

Did you miss this? Here are 5 Tips to Run Faster at Any Distance

9 Tips to Run a Better Race (at any distance)

Train specific to your race distance

Race training programs are distance-specific, as they should be. There are certain types of workouts that work great for a 5k, but would have little benefit if you were running a marathon. And vice versa. You need to do the correct training that will help you build the specific strengths for the distance for which you are training.

Follow your training plan

There is a reason you have a plan. Whether you designed it yourself, or you hired a coach, or you found a plan on the internet, there are specific things you should be doing at each point in your training. Follow your training plan and you will be successful in your race.

Fuel for your training

Eat healthful, whole food and you will be more successful in your training. Food is fuel and it is what our bodies need to perform well. The days of filling up with fries and desserts after a run are long gone.

Hydrate, hydrate, hydrate

Staying hydrated will help you run better and recover faster. Drink fluids before, during and after your runs. On race day, top off your fluid tank a couple hours before your race starts, especially for longer distance races.

Start your training with (at least) two pairs of new shoes

Alternating shoes will help them last longer.  Starting with new shoes will ensure that they will go the distance with you. You can choose two of the same model, or alternatively, select different styles of shoes that are specific to your training.

Study your race course

Take the time to check out the race course. Is it hilly? Are there lots of turns? Is it as flat as a pancake? Knowing these things will help you train correctly. If you have the opportunity, do some training runs on your course. That will help you in your race planning.

Fuel for your race

Even if you’re eating healthfully throughout your training, make sure to pay attention to what you eat in the days leading up to and the morning of your race. Stick with what you know. You don’t need to carbo-load for shorter distances, but you might want to eat a higher concentration of carbs the last few days before a full or half marathon. Eat lightly the morning of your race, again sticking with what you know and have eaten before your runs.

Have a race plan

Your race plan develops during your training. As you train and learn what your goal pace feels like, you can create a plan to accomplish your goal. Know how fast you should be running at different points in your race. Then do it! One of the biggest mistakes that runners of all distances make is starting too fast. A plan will help you avoid this and help you finish strong.

Visualize success

Don’t allow negative thoughts to affect your race. You did the training, you are well fueled and hydrated! Imagine yourself crossing the finish line feeling great, at your goal time! Yes, you can do this!

What is your best race tip? How would you run a better race?

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

As a personal trainer and coach, I have probably heard every excuse in the book. If you spend more time making excuses than actually working out, read on. I have put together a few of the most common exercise excuses along with some ways to overcome them.

Excuse #1: I Don’t Have Time

Ask any personal trainer what is the most common excuse that they hear about why their clients don’t work out consistently and the answer will be, “not enough time.”

Seriously? How much television do you watch each week? While that sounds a little harsh, it is true that most of us spend at least a few hours a day week watching the tube. Try turning off the television for an hour a day. Take a walk, go to the gym, do a home based workout (I’ve posted many workouts that need little or no equipment). If nothing else, try doing some pushups, planks or squats during the commercials.

Here are 3 Workouts that will Get You In and Out of the Gym FAST!

If it is your job that is taking all your time, try working in short bouts of exercise during your work day. Go for a 10-minute walk during a break, spend some of your lunch hour moving: jumping rope, walking, squatting. Set your alarm a half hour earlier to give yourself some time at the beginning of the day. While I don’t adhere to the weekend warrior concept, you can still take an hour of your weekend to spend time dedicating yourself to working out.

Don’t feel that because you don’t have a whole hour to spare that “it’s not worth it.” Even 10 minutes of exercise is better than no exercise at all.

In addition to formal exercise, make the lifestyle changes that will add more movement to your life. Take the stairs instead of the elevator. Park your car at the end of the parking lot.

Remember, aerobic exercise can be done in small bouts to reach the recommended 150 minutes per week (which is only 20 minutes per day). Three 10 minute walks can be much easier to fit into your schedule.

Speaking of schedules, one way to fit in exercise is to treat it like any other appointment. Write it in on your calendar and work other appointments around it. Treat exercise like a priority appointment and you will be much more successful at finding the time.

Children and child care can also make a huge dent in your available exercise time. Try taking the kids with you. They can play on the playground while you walk around it. You can walk the kids to school, walk or run around the soccer field while they’re practicing, do “active fun” with your family, like fun runs.

There are many ways to adapt a workout to an outdoor area. Parents can switch off workout time, so each partner has their own time to work out, while the other looks after the kids. Remember that when your kids see you make the time for exercise they will learn that health and fitness is a priority. Plus, kids need exercise too, and active play is a great way for young children to stay fit.

Excuse #2: I’m Too Tired

I get it. Your work all day, you chase your kids around, you come home and you just want to relax. You feel like you are too tired to get back up to work out.

First of all, one of the amazing things about exercise is that it gives you more energy. Once you get moving, you won’t feel tired anymore.

Resist the temptation of the post-work couch by exercising before you get home. Stop at the gym on the way home from work. Step out of your work place and go for a walk before getting in the car.

Another option is to get your workout done earlier in the day, either before work or on a lunch break.

Excuse #3: Exercise is Boring

It is hard to keep doing something that you don’t like or that bores you. So, choose something that you like to do. Then try to get better at doing at it (a goal).

Maybe you love to dance. Or is skating your thing? Even gardening has some benefits. If you like team sports you can join a sports league. Exercise doesn’t have to be hours spent on a treadmill or stationary bicycle. If you find something that you enjoy doing, you are more likely to stick with it.

Working out with a group is another way to reduce exercise boredom. You can join a group exercise class, find your local running club, or meet a couple of friends (working out with a friend is also an excellent way to improve exercise adherence – see below).

And if you are using that elliptical or stationary bike, it is okay to read a book or watch television while you’re doing it. Just do it safely.

Excuse #4: I’d Rather Sit and Read a Book

Yes, it is true that many people would rather not move. They would prefer to read, knit, or watch television. If this describes you, try finding a gentle type of workout, in comfortable conditions. Water exercise, either swimming or aqua aerobics, keeps you cool while you work out.

Stay indoors in the air conditioning if you don’t like the heat. Try a gentle yoga class. Starting at home with a workout video is another way to get started in a friendly environment. Find a few friends and go for a walk. These are all relatively stress-free ways to start a fitness program.

The Sanity Workout: The Not-Crazy Workout that is Quick, Needs Minimal Equipment & is Great for Beginners (or More Advanced Exercisers)

Excuse #5: I End Up Quitting, What’s the Point?

It is true that many people don’t stick with their exercise program. But this doesn’t have to be you. Many fitness seekers start out with a bang, running five miles, lifting heavy weights, and end quickly with a whimper, either injuring themselves or feeling too sore or exhausted to continue.

Set small goals for yourself and start out slowly. If you’re going to try running, start with a run/walk program like a couch to 5k. If you want to strength train, again start slowly. If you aren’t familiar with proper form, work with a trainer for a few sessions.

Here are 6 Tips to Help You Stick with Your Exercise Program

Keep yourself accountable by keeping a log of your workouts. It will also help you track your improvements. Many people have started a blog or a Facebook page to chart their accomplishments, or you can just share your goals with friends and family. You will find them to be very encouraging and they will help keep you accountable.

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Training buddies are one of the best ways to stick with your program. Having to be accountable to another person will get you to the gym, even when you don’t feel like it, plus you will encourage each other to stick with it, cheer each other on, and be proud of each other’s accomplishments.

These are the top five excuses that I hear frequently at my gym. Hopefully, this will help you beat down those excuses and start or stick with an exercise program. Experts say that it takes an average of about 66 days to make a habit, so if this advice will help you work out for about two months, you’ll have a better chance to stick with it forever. Good Luck!

Need a new mantra? Here you go: If you don’t like starting over, stop quitting! You’re welcome.

What helps you stay with your exercise program?

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

This post contains affiliate links.

Getting your body ready to run takes more than just starting out at a slow jog. Taking the time to activate and mobilize your hips and glutes before starting your run will not only improve your running, it will make you feel better. Activating muscles and mobilizing joints will also help you avoid injuries that can be caused by imbalances and overcompensation. And it all just takes 10 minutes!

Learn more about activating your glutes and why it’s so important.

10 Minute Dynamic Warmup

This 10 minute dynamic warmup actually starts indoors, with your trusty foam roller to warm up and loosen up your trouble spots. Another option is to use a massage gun with the same goal. Follow that up with some dynamic movement, then hit the road for a couple of minutes before you add the final step to mobilize your hips. Here we go!

Step 1: Foam Rolling or Massage Gun

Foam rolling before a workout is a little different than doing it afterward. First off, you will move a little faster. We want to stimulate the fascia and get the blood flowing.  Also, use less pressure. Despite popular opinion, foam rolling should not be excruciatingly painful, before or after your workout (a topic for another day). Before your workout, use faster, lighter strokes.

For this 10 minute dynamic warmup, you are going to hit your “trouble zones.” I grab my Intelliroll because its design allows me to save time by rolling both legs at the same time. My zones are my calves, hamstrings, and quads, mostly around my knee. So, I spend 30 seconds each on those. Then I move on to glutes, rolling each side for 30 seconds each and focusing on my gluteus maximus and medium.

Save 10% on the Intelliroll with the code COACHDEBBIE.

Learn more about foam rolling for runners from the creator of the Intelliroll, Dr. K.

If you choose, you can use a massage gun for movement prep. The concept is the same. Light to medium pressure, quickly skimming over your trouble spots. Start with your feet, spending about 30 seconds on each foot. You can continue up your leg, glutes, and low back. Find more here: How Runners Can Use a Massage Gun for Movement Prep

My favorite massage gun is the 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.

Step 2: Dynamic Movement

The next step in this 10 minute dynamic warmup is some actual dynamic movement.  Standing with your weight on your left leg, engage your core, squeeze your glutes, and do 10 straight leg swings with your right leg.  It’s okay to move a little faster than a normal workout pace for all of these movements, but keep the movement controlled. Repeat on the other side.

Shift weight back to the left leg and do 10 side leg swings, allowing your leg to swing out to the side then across in front of you. Keep your body upright, core engaged throughout. Repeat on the other side.

Next up is Standing Hip CARS (Controlled Articular Rotations). Stand with your weight on your left leg. Bring yut to the right side. Internally rotate your hip, keeping your knee up as your foot comes up to be in line behind the knee. Continue the circour right knee up in front of you, then take it ole, bringing your knee behind you, then back to the front. Move slowly and perform 10 on each side. 

As you can see in the IG video below, when doing the CARS as part of your running warmup it’s okay to move a little faster. Maintain good form, though.

 

 

 

 

 

 

View this post on Instagram

 

 

 

 

 

 

 

 

 

 

 

 

A post shared by Debbie Woodruff (@coachdebbieruns)

Finally, 10 squats, fairly fast but controlled, as low as you feel comfortable with, and can keep good form for. Keep your core engaged. Here’s the complete glute activation warmup.

Now we’re ready to head out the door.

Step 3: Active Stretch

Before you finish up the 10 minute dynamic warmup, you’re going to run easily for about two minutes.  This will further warm up your hips and glutes. You may already notice that your running feels a little different, your stride might feel easier, your feet might feel lighter. After two minutes, stop and step into a lunge position with your right leg forward. Hold that position as you circle your right hip 6-10 times in each direction (see video). Repeat on the other side.

And you’re off! About 10 minutes (not counting that two-minute jog because, well, you were running, so…) and you have activated your glutes and mobilized your hips. Your muscles are warm and you are ready to rock your run!

Step 4: A Little Extra for Speed

I know I said just three steps, but if you’re planning a speed workout, I would suggest some more dynamic moves right before you start, including high knees, butt kicks, walking lunges, Cariocas, and strides. Those will really prepare your body for the workout, raise your heart rate a bit, and help you run better.

Do you warm up before your run?

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

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!

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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