Archive | Health and Wellness

Taking Care of Your Amazing Feet

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HiResDuring the course of a marathon the average runner will take between 30,000-40,000 steps so it’s obvious we rely on our feet a lot!

I’ve read that the running motion causes impact forces on a runner’s feet 2-3 times his/her body weight.

This episode and blog post is all about taking care of your amazing feet that survive 26.2 miles of pavement pounding each marathon.

I will give you a little anatomy lesson about the foot, and information on how to deal with problems like blisters, arch pain, plantar fasciitis and more. Your feet will love it! Continue Reading →

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How to Not Die During Marathon Training, Running

how_to_not_dieMarathoner, professional writer and guest blogger Jeremy Verdusco explores what you can do to minimize the risk of dying at a marathon

I know. It sounds snarky, but this post comes from an earnest place. People in marathon training and long-runners in general, need to approach this sport with open eyes to the risks and dangers of pushing bodies to their limits. Just as important, runners need to assure friends and family that they’ve managed and minimized those risks.

This has jumped to the top of my mind for a couple reasons. Unfortunately, the first is a tragedy. Recently, Cameron Gallagher, a 16-year-old from Richmond, Va., died after crossing the finish line of the Virginia Beach Anthem Half-Marathon.

The second reason comes from the British Medical Journal. According to their research, the most likely person to die during a marathon is a “middle aged adult man” around the age of 41.

That’s me. Continue Reading →

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Understanding Heart Rate Training

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Heart Rate Training When I ran my first two marathons I had a simple stop watch from the dollar store. Yes, it did cost only $1. Later I upgraded to a Garmin GPS device but I’ve only accessed the basic information on it until recently. The heart rate monitor I purchased had been gathering dust for the last three years.

However, since I’ve started coaching clients I’ve done more evaluation of various metrics and experiments with my own personal metrics.

It’s not uncommon for running magazines and coaches to talk about things like Vo2 max, maximum heart rate, lactate threshold and training zones. This jargon can be simply dizzying. Maybe you have a heart rate monitor (HRM) that you never use or use a heart rate monitor and get frustrated because you don’t fully understand how to go about using this training method.

In this post I want to cut through the clutter and tell you how to easily get started with heart rate training. You will learn:

  1. What to know before you start heart rate training
  2. Three ways to find your ideal training zones
  3. The limitations of heart rate training

Ready, set, go! Continue Reading →

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Interview with ‘T-Rex Runner’ Danielle Hastings

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I shared a hotel room with Danielle (left) at the 2013 Go! St. Louis Marathon

I shared a hotel room with Danielle (left) at the 2013 Go! St. Louis Marathon

In this podcast episode we talk with Danielle Hastings (T-Rex Runner) about her eleven year battle with an eating disorder.

I’ve followed Danielle’s blog for some time and was able to meet her at the recent Go! St. Louis Marathon. She has written an excellent series on Eating Disorders for her blog.

Reading these posts made me realize that this serious issue is often avoided or minimalized. I’ve had a few friends over the years who’ve struggled with an eating disorder and I know that there are many people out there with the same battle.

This episode will help educate you on this very important topic. Continue Reading →

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Three Moves to Get a Better Chest

Guest Article by Fitness Expert and Triathlete Ben Greenfield

Whether you’re a guy or a girl, a better chest is something that can help you look better in a swimsuit or business suit. But getting a better chest goes far beyond simply looking good or having nice pecs.

This is because the chest muscles are responsible for flexing your upper arm bone (as you’d do when swimming), moving the arm inwards (as you’d do when holding bike handlebars) rotating the arm bone towards the body (as you’d do when running), and breathing deeply (as you’d do during intense exertion).

Because of those actions, getting a better chest is crucial to both aesthetics and performance – whether you’re a power lifter or an endurance athlete.

So here are three ways to take your pecs to the next level and get a better chest: Continue Reading →

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Secrets of Proper Recovery

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When I was training for my first couple of marathons I didn’t give recovery much thought.

My biggest priority after finishing a run was getting a shower. I didn’t know that what I did in the minutes and hours after a hard workout was almost as important as the workout itself.

The body has the capacity to work hard and improve, but it also needs time to recover. When you don’t take time to recover properly this can take a toll on the body. Here are the secrets to proper recovery. . . Continue Reading →

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Interview with Weight Loss Expert Dr. Robert Maki

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Many people start running to lose weight yet they find that the pounds still won’t come off. I have even seen runners gain weight during marathon training.

Since weight loss is such a pertinent topic in the world of running we decided to bring Dr. Robert Maki onto the podcast.

Dr. Rob is a naturopathic doctor who has helped thousands of people drop the pounds without surgery, fad diets, or appetite suppressants. He doesn’t even make his clients count calories!

Here are the weight loss questions we asked Dr. Rob. . . Continue Reading →

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Will Running a Marathon Kill You?

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Occasionally I get the question about whether marathon training is damaging to a person’s body.

Maybe a well meaning person has told you that it will ruin your joints, lead to arthritis, or cause sudden death. Often the people spreading these myths about running do so while clutching a big gulp soda in one hand and a cigarette in the other.

So, what does the evidence say? Having the facts can help you answer people who may be concerned that your running a marathon will lead to an untimely death or disability. Continue Reading →

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