4 Lessons From Olympic #Marathon Hopefuls Any #Runner Can Use

JoeEnglish – 4:54 pm | no comments
Watching America’s best long-distance racers can teach the rest of us a lot.

running-advice-bugLast weekend in Los Angeles, 370 of the best American marathon runners competed for a few key slots on the U.S. Olympic team. (Only 256 finished the race.) As a runner who watched the event, I could have simply taken in the spectacle and enjoyed the excitement. But, I learned from the experience as well. Here’s what these phenomenal runners taught me – and what you can learn from them too:

1. Fatigue happens.

85Most marathon runners worry that they’ll run out of gas somewhere in the late miles. This fear is warranted, as it happens to most of us at some point. After all, the marathon is a long race in many ways: physically, mentally and geographically. But many runners don’t realize that even the sport’s best participants face this challenge.

Sure, top runners make it look easy in some respects, but they also put in a massive amount of training to prepare. On top of that, many of them are supported by trainers, coaches, nutritionists and therapists. And they’re built – physically speaking – with bodies made for running. Still, as I saw last weekend, even top runners fade dramatically late in the race.

What can you learn from this? Don’t beat yourself up when the pressure and fatigue piles on late in the race. That’s just the way it feels – even for the very best.

2. Have a plan – and run with it.

One of the fundamental elements of marathon training is having a plan and executing it. For most of us, that means setting a realistic goal pace, practicing that pace over and over, and running that pace on race day.

At the trials, Shalane Flanagan and Amy Cragg did just that. The two women competitors ran together at the front of the race, step for step, leaving behind their rivals early on. They had practiced their pace and committed to running it, even if the rest of the field didn’t go with them. That can be an uncomfortable feeling, but Flanagan and Cragg had faith in their race plan and stuck to it. With Cragg finishing in first place and Flanagan taking third, both women made the Olympic team.
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Filed under: Marathon Running Tags: Coach Joe English, marathon, Running, US Olympic Marathon Trials
How Should You Take Care of Wet #Running #Shoes?
JoeEnglish – 6:26 pm | no comments
running-advice-bugOh what to do when we come home with our running shoes all wet?! Should we leave them outside or throw them in the dryer? No. Here are my quick tips for taking good care of those expensive running shoes when they get wet and dirty.

This is Episode 11 in our RUN Time series from @coachjoeenglish. Many more to come!

I post even more frequently on Facebook. Check it out here: www.facebook.com/runningadvice

Coach Joe English, Portland Oregon USA
Running-Advice.com and RUN Time

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Filed under: Videos Tags: Coach Joe English, marathon, Running, running gear, running shoes
A Super Charged Recovery Waffle Recipe #running #triathlon
JoeEnglish – 5:35 pm | no comments
running-advice-bugIn my video this week on post-workout recovery foods I mentioned our Super Changed Recovery Waffle Recipe. In this post you’ll find the recipe and directions for making them!

SuperchargedThe background on these waffles goes something like this. Our 8 year-old loved waffles (as do many kids) but we wanted to see if we could pump up the nutritional value in them for him. Adding things like protein and greens in foods that your kids actually like is a real bonus after all. What we found is that he liked these so much that they became his favorite breakfast item. Corrin actually came up with the idea and thus they became known as “Coco Loves you Waffles” in our house.

These waffles keep really well in the fridge. After making a batch, I put them in plastic bags and they keep for up to a week. They can be popped into the toaster and ready in a minute or two. This makes them great a recovery breakfast item after a long run, when I’m too tired to think about cooking and want something hearty in a hurry. These waffles are high in protein, which will help speed your recovery.

Surround the waffles with a glass of milk, some breakfast meat and some fruit to get yourself ready for your day.

Here’s the recipe:

Coco Loves You Waffles
1/3 cup Inspiration Mixes Ol’ Fashioned Pancake and Waffle Mix
1/3 cup VEGA Proteins and Greens Vanilla Flavor Powder
1 1/2 tablespoons vanilla or gluten-free vanilla
3 eggs or egg substitute
3 tablespoons oil
3/4 cup milk or milk alternative (e.g. soy, almond, coconut)

Whisk together the vanilla, eggs, oil and milk. Add waffle mix and VEGA powder. Let stand for 1 minute. Scoop about 1/3 cup of batter into your waffle maker and cook for 3-4 minutes.

This amount makes about 3-4 large waffles in our waffle maker. The amount will vary depending on how much batter goes into your waffle trays.

Eat while hot. Let the left-overs cool. Place leftovers in plastic bags and refrigerate. Reheat in the toaster when ready to eat.

A note on gluten. I use a gluten-free waffle mix, because my son is gluten-intolerant. You can likely use a regular waffle mix, but I haven’t tried that myself.

We hope you enjoy!

Coach Joe English, Portland, Oregon, USA
Running-Advice.com & RUN Time

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Filed under: Training Tags: Coach Joe English, nutrition, post-workout recovery, recipes, recovery, Running, waffles
What should you #eat after your long #run or #ride? (Video)
JoeEnglish – 5:52 pm | no comments
running-advice-bugWhat should you #eat after a long run or ride to promote your recovery? Here are some suggestions in this week’s short video. Eat up runners!

Eating for Recovery After a Long Run or Ride (Ep 10) from Joe English on Vimeo.

This is Episode 10 in our RUN Time series from @coachjoeenglish. Many more to come!

I post even more frequently on Facebook. Check it out here: www.facebook.com/runningadvice

Coach Joe English, Portland Oregon USA
Running-Advice.com and RUN Time

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Filed under: Videos Tags: Coach Joe English, Cycling, eating, nutrition, Running, Triathlon
5 Healthy Ways to Spend Rest Days #running #triathlon #fitness
JoeEnglish – 5:28 pm | no comments
When your running schedule calls for a break, use the time off wisely.

running-advice-bugRunners have a strange relationship with rest days. Early in the year, it’s hard to get them to take a day off because they fear they’ll lose momentum. Later in the year, when their training loads are heavier, those same runners might be grasping for days to take a break. But no matter how far along you are in your training, resting is important because it keeps fatigue from building up and lets the body lay a solid foundation for the work to come. Here are five things you can do to rest, refocus and relax when your running schedule calls for a rest day:

1. Take a yoga class.

Making the Most of Rest DaysYoga offers great benefits to runners. For one, stretching and lengthening leg muscles undoes some of the damage caused by repetitively tightening those same muscles when running. Stretching in a structured class environment ensures you’ll stretch your entire body, rather than just those trouble spots like your legs. Perhaps more important, yoga helps clear your head and focus on your breath. When practiced correctly, yoga combines a centering, clearing and calming environment with movement and balance exercises. Together, these factors make yoga the perfect rest day complement to your high-energy daily runs.

2. Reflect.

I’ve often wondered if I should change the name “rest days” on my running schedules to “focus days.” Off days provide much needed time to think and reflect on your progress, your goals and your motivation for running. As the months wear on, failing to take a break to check in with yourself can ultimately lead you to a sad state called burnout. As a runner for nearly my entire life, I look forward to rest days to reflect on how I’m doing, talk with friends about their running and make sure things are on track for my season. Spending some time quietly reflecting on the joy of running goes a long way when it comes to recharging our mental batteries and allowing us to do more when we get back to it the next day.
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Filed under: Training Tags: Coach Joe English, fitness, rest days, Running, Triathlon
Running When the Weather Sucks (RUN Time Episode 9)
JoeEnglish – 5:11 pm | no comments
running-advice-bugGetting out for a run when the weather sucks is tough! Today I give you my advice on making those workouts happen when you’d really rather not.

Getting in Your Runs When the Weather Sucks (RUN Time Episode 9) from Joe English on Vimeo.

This is episode number 9 of RUN Time and the first in our 2016 running video series. We’ve got loads more on tap that should be coming out almost every week!

I post even more frequently on Facebook. Check it out here: www.facebook.com/runningadvice

Coach Joe English, Portland Oregon USA
Running-Advice.com and RUN Time

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Filed under: Videos Tags: Coach Joe English, fitness, marathon, Outdoors, Running, Triathlon, Workouts
6 Ways to Improve Your Treadmill Workouts
JoeEnglish – 3:35 pm | no comments
running-advice-bugDoes running on a treadmill make you feel like a caged animal, spinning your wheels like a hamster, perhaps? Does it bore you and hamper results? While many runners have those feelings, the treadmill doesn’t have to be such a drag. And, it’s actually a powerful tool – when used correctly – to do some great indoor workouts.

TreadmillHere are six tips for making the most of your time on the ‘mill:

1. Set the incline to 1.5 to 2 percent.

Start by setting the incline on the treadmill to at least 1.5 percent. (Use 2 percent if your treadmill only increases the incline in full percentage points.) This is important because running on a flat treadmill reduces the effort substantially compared to running outside. This little bit of incline helps compensate for the lack of wind resistance and variation in outdoor ground surfaces that make running more challenging and “active” when you’re outside.

2. Vary the pace and incline.

Architecting a good treadmill workout means changing the tempo and effort level. If you’re running one pace for the whole workout, you’re not giving yourself much of a workout. First, warm up for several minutes. Then, increase the pace every one or two minutes. When you really feel warmed up and ready to run, take the pace up to a challenging level for one to two minutes. Then, back it off for one minute to recover. Repeat that routine a few times, depending on the length of your workout. You can follow the same pattern with the incline to simulate hills. The intensity should be enough that you are counting down the time for the interval to end, but not so much that you risk falling behind the pace and potentially falling off the treadmill.
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Filed under: Training Tags: Coach Joe English, fitness, indoor, making the most of treadmill workouts, Running, treadmill
4 Resolutions Every Runner Should Make
JoeEnglish – 1:04 am | no comments
running-advice-bugReady to take on the new year with some running resolutions that will make you stronger and faster? By setting some simple goals for yourself, you can do just that. Here are four easy-to-monitor, year-long resolutions to get you started:

4 Resolutions for runners1. Race one a month.

Nothing sharpens your racing skills better than getting out and doing it. In fact, too many runners have a yearly goal race and then are wracked with terrible nerves on race day. You can solve this problem by simply adding one race to your schedule every month. That way, you’ll go through the process of registering, picking up your bib, getting dressed and racing once every four weeks. Not only will you get lots of practice, but you’ll also get used to running under the pressure of competition. Don’t worry: These can be local 5Ks or other low-key (even free) races. Something is better than nothing!

2. Reserve one day a week for stretching.

Runners should place a heavy emphasis on stretching and lengthening muscles to undo some of the tightening caused by running. A great way to do this is to set aside one day each week to stretch – and nothing else. The best thing to do is to take a yoga class on this day, but you can also just go to the gym and spend a good amount of your normal workout time (say, 45 to 60 minutes) stretching your body. Doing this will give you a nice, relaxing recovery day, too.
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Filed under: Training Tags: fitness, goals, New Year, resolutions, Running, self-improvement, Training
What the Heck Is VO2 Max?
JoeEnglish – 1:00 am | no comments
running-advice-bugWhen sorting through the features of the latest generation of fitness devices, runners might pause and ask, “Do I need that?” I wondered just that myself this fall, when I noticed that a number of fitness trackers, including the new Microsoft Band, started including VO2 max as a metric.

DSC_0407Fitness devices are intended to improve our health and training performance by giving us useful information such as how fast our hearts are beating and how many calories we burn. But much of this information is only marginally helpful in shaping how we train. For example, although most of us understand the concept of calories, many of us don’t eat solely to replenish the calories we burn in a workout. We may feel better about ourselves if we work off some of what we’ve eaten, but we don’t necessarily stop gulping the sugary morning coffee drink after seeing how many calories we’ve burned.

VO2 max has been used for many years in assessing the aerobic capability of athletes. The test measures the maximum amount of oxygen that an athlete consumes during exercise. Think about the efficiency of a car and the size of its motor. (However, keep in mind that VO2 max is not a measure like maximum horsepower or torque that calculates the engine’s ability to produce raw power.) Rather, VO2 max measures oxygen consumption, which is used in aerobic exercises like distance running. It doesn’t tell us much about our power during anaerobic exercises like a running sprint. So, while VO2 max gives us a picture of the power of our “engines,” it’s not telling us how fast we would be “off the line.”

To test VO2 max, athletes typically hook up to an apparatus that measures how much oxygen they breathe and how much oxygen and carbon dioxide they exhale during exercise. This is a direct measurement of how much oxygen is going in and how much is actually being used when athletes run. VO2 max is reached when oxygen consumption stops rising – even when the workout gets harder. The measurement is helpful because it allows athletes to determine how intense their training should be – and to monitor their VO2 max over time.
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Filed under: Products & Technology Tags: fitness, fitness technology, Running, Technology, V02 Max
How to Choose the Right Gadget for the Runner on Your Gift List
JoeEnglish – 12:55 am | no comments
running-advice-bugIf you’ve got an electronically-inclined runner on your holiday shopping list, you may be wondering how to pick the best running gadget for him or her this year. Loads of electronics out there promise to improve health, track information and even calculate arcane pieces of information such as your VO2 max and “ground contact time.” But, by homing in on what really matters for runners, you can simplify the shopping process. Here’s what to know about the various options before you start your spree:

1. Fitness and Activity Trackers

The Garmin Forerunner 620
The Garmin Forerunner 620

The Fitbit and FuelBand makers of the world would have you wear a device on your wrist that gives you a panacea of health-related information. Most of such fitness trackers use a pedometer to count your steps and integrate with a software application that can display information such as the number of calories you burn each day and how much sleep you’re getting.
While activity trackers are good for general information, many runners find them less useful than purpose-built sports watches. The information from a pedometer is typically based on counting steps, so it’s hard for many of these devices to differentiate between walking, jogging or running – each of which burn progressively more calories. Fitness trackers also won’t work well for tracking information about sports such as swimming or CrossFit, where the feet aren’t moving around that much.

Grade for runners: C

2. Smartwatches

The news this year has been all about the smartwatch, from the Apple Watch to the Samsung Gear to the Moto 360. Most of these devices include fitness-monitoring features, such as heart rate monitoring and step counting.

The primary drawbacks of these gadgets for many runners are twofold. First, to take advantage of the watch’s features, you may have to carry your phone along with you on your run. Many runners don’t want to carry an expensive, potentially large, device with them. Second, some of the devices may not appreciate getting doused in sweat or rain on a daily basis. My own experience with the Moto 360 taught me that wearing a smartwatch with a leather band leads to a very grimy, yucky-looking band in no time flat.

Grade for runners: B-
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Filed under: Products & Technology,Uncategorized Tags: fitness, fitness technology, Fitness Trackers, Running, Sports, Technology
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4 Lessons From Olympic #Marathon Hopefuls Any #Runner Can Use
How Should You Take Care of Wet #Running #Shoes?
A Super Charged Recovery Waffle Recipe #running #triathlon
What should you #eat after your long #run or #ride? (Video)
5 Healthy Ways to Spend Rest Days #running #triathlon #fitness
Running When the Weather Sucks (RUN Time Episode 9)
6 Ways to Improve Your Treadmill Workouts
4 Resolutions Every Runner Should Make
What the Heck Is VO2 Max?
How to Choose the Right Gadget for the Runner on Your Gift List
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