Author Archive | Angie Spencer

The Case for Core Training –How Strong Core Muscles Make You a More Efficient Runner

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canstockphoto22498382If you’ve been around the running world for any length of time you’ve probably heard the term “core” and “core training” thrown around quite a bit.

Training for a marathon requires a time investment it can be challenging to add one more thing to your busy schedule if you really don’t see the importance of how it directly relates to your success in running. That’s why many runners mistakenly don’t focus on exercises to balance and strengthen their running muscles.

Building core strength is an essential element to running effectively since it will improve your running form and decrease the chance of injury.

Here’s why you can’t afford to ignore your core. Continue Reading →

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Effective Core Training for Runners

CORE.002Core work is a must if you’re going to be a successful marathoner. It’s such an important topic that I’m getting ready to do an entire podcast episode on The Case for Core Training.

It provides your body with a solid foundation, giving your legs more strength and increases your running efficiency.

So in this post I want to share three rules and six simple moves you can start implementing today to strengthen your core. Continue Reading →

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Interview with Hal Elrod -How to Have a Miracle Morning

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Hal_ElrodHal Elrod is a motivational speaker, success coach and best-selling author of The Miracle Morning -The not so Obvious Secret Guaranteed to Transform your Life Before 8 a.m..  

At 20 years of age Hal was hit head on by a drunk driver traveling 70 mph.   Despite being clinically dead for 6 minutes, spending 6 days in a coma and being told he would never walk again, Hal made a comeback and went on to become a runner and even complete an ultra-marathon.  Hal lives in California with his wife and 2 children. Continue Reading →

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Indoor Marathons and Developing Mental Toughness

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Just another lap at the Hawk Indoor Marathon and 50k.

Just another lap at the Hawk Indoor Marathon and 50k.

This podcast episode was inspired by my first ever indoor marathon -the Hawk Indoor Marathon and 50k in Hagerstown, Maryland.

If I could emphasize any one of the points about running an indoor marathon it would be to focus on your mental attitude.

Thinking and vocalizing negativity is rarely helpful. Dealing with monotony, pain, and even loneliness can be a way to develop mental toughness. Why is mental toughness so important? Because the tough stuff in life can either make us or break us.

In this post I’ll share some tips for successfully running an indoor marathon and then finish by adding a few words about developing mental toughness. Continue Reading →

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The Hawk Indoor Marathon and 50k Race Recap

With the race director Bill Stewart

With the race director Bill Stewart

The 3rd annual Hawk Indoor Marathon was held on Dec. 31, 2014 in Hagerstown, Maryland.

We were going to be in the area visiting family around that time and I couldn’t resist the chance to run one more marathon before the end of the year.

I’d never previously considered running an indoor marathon or thought it sounded like anything but torture. But as ideas do, this one continued to grow in my mind until I decided to just go for it (see podcast #128).

Continue Reading →

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Just Go For It! Four Mantras for Attempting Great Things in Your Marathon Training and Life

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When the New Year arrives many of us think about making changes and undertaking certain challenges.

Our theme for this podcast and year is “Just Go For It.” This is a reflection of what Trevor and I are aiming for in our business and running.

For most goals there will never be that “perfect” time. You have to make the perfect time.

Your goals and challenges for 2015 will be unique to you. But I want to make some suggestions on how to decide on goals and how to carry them through. Continue Reading →

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Run More and Recover Better

IMG_2443Here’s a question from our Academy Facebook group:

“Ran my first marathon yesterday at the Dallas Marathon. One thought I had often “how the heck does Angie do back to back marathons without falling apart?!” –Ashley

First of all a big congratulations goes out to Ashley for running her first marathon! I certainly wasn’t thinking about running multiple marathons before or during my first marathon in 2008. It was just one of those big challenges that I had to do.

At the time I didn’t have any friends who were runners and didn’t know anyone personally who’d ever run a marathon. Despite making lots of mistakes in training I crossed the finish line in 4:10 and knew that I’d run another marathon.

However, ITBS (iliotibial band syndrome) forced me to lay off running for the next several months. But I knew that I’d learn from my mistakes and come back stronger. I recovered properly, trained smarter and ran a marathon in 2009 breaking four hours. From there it was a process of learning more, setting bigger goals and running more marathons.

Now I’ve run 29 marathons and know that there are many, many more in my future. Here are my tips for running more and recovering more quickly whether your goal is to run more 5ks or marathons: Continue Reading →

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Still Running after Parkinson’s and Brain Surgery – Interview with Rhonda Foulds

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Rhonda Lee Foulds

Rhonda Lee Foulds

I met Rhonda Foulds at the starting line of the A2A Marathon in Ardmore, Oklahoma, earlier this this year. We later became Facebook friends and she has become one of my biggest sources of inspiration.

In this podcast episode you will hear how Rhonda, a mother of three boys, witnessed her health and fitness deteriorate due to early onset Parkinson’s Disease and was forced to stop running and doing other things she loved.

In the years that followed she became very tired and depressed, gained weight, and needed wheelchair assistance.

In 2003 Rhonda underwent a procedure called “DBS” (Deep Brain Stimulation) which places electrodes in certain areas of the brain to block the signals of Parkinson’s.

The surgery was a success and she began to reclaim her health and fitness one mile at a time. She has lost close to 100 pounds, gone from thirty-three medications to zero and has now completed over eighty half marathons, eighteen full marathons and two ultras.

Rhonda is proof that you really do have what it takes to run a marathon and change your life!

Continue Reading →

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The Bizarre World of Race Cheaters

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A day after the Chickamauga Battlefield Marathon, which I ran this year, it was reported that the first place woman was disqualified for an inconsistent time.

Tabatha Hamilton of nearby Trenton, GA had finished the race in 2:55:39 claiming first place.

Upon closer inspection the chip times didn’t add up. It turns out her first half split was 2:06:51 and her second half was run in 49 minutes (which is 9 minutes faster than the current men’s world record)!

Reading about his unfortunate news made me wonder how frequently cheating goes on in the racing world, specifically during marathons.
Continue Reading →

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