Aug 222020
 August 22, 2020  Posted by at 4:00 pm Beginner Level 2 Responses »
The Run/Walk Philosophy Really Works

Why Run/Walk? Does it really work? Walk breaks are beneficial and have their place for everyone from time to time, more often for the beginner and recreational runner, less often for the advanced and competitive. Three Benefits of the Run/Walk Philosophy: (1) Extended Endurance – Walk breaks will allow you to lengthen your “long day” […]

Apr 012016
60-75 percent Effort Is Important

60-75 percent Effort Is Important Repeat after me – Endurance. Aerobic Endurance. Gotta have it or you won’t have any fun out there. Face it. A half-marathon or a marathon is a long way. Pacing yourself evenly throughout the race is the fastest way to the finish line. Guaranteed. But most importantly, you need the […]

Mar 282016
Why 85 percent Effort Is Important

85 Percent Effort Is Important What does 85 percent effort mean and what’s the significance of that number? If you have read running magazines, books on running, or any of the hundreds of websites offering running or training advice, you may have come across the following terms: Tempo Runs Anaerobic Threshold (A/T) Workouts Threshold Pace […]

Oct 142014

How to Run and Walk Half Marathon TIP #1: Approach the Half-Marathon by splitting it into two equal halves. The first half takes you to the 10-mile mark and the second half is the final 3.1 miles (5k). Now before you question my math skills, listen to my reasoning. The first 10 miles should be […]

Nov 092013
 November 9, 2013  Posted by at 1:15 pm Beginner Level No Responses »

BEGINNER LEVEL. The beginner level workouts include a combination of running and walking. By gradually adding time and mileage, these plans emphasize building a solid endurance base. Some hill work is also included. Progress gradually and learn the importance of varying pace and effort on your way to completing your first 10k, half-marathon, or marathon. […]

May 202012

Negotiating hills can be challenging but you can improve your efficiency with some awareness. Here are some uphill tips, presuming you’re not having to be concerned about rocks, tree roots or other trip hazards. Keep your eyes focused on the top of the hill. Don’t look down. As you run or walk up the hill […]

Mar 182012

You may have heard that aerobic exercise is the most efficient way to improve overall fitness. This is mostly true, but there is more to overall success in fitness than aerobic exercise. It is the necessary first step to improve overall fitness; and it is certainly the quickest step in the process. “Getting Fit” involves […]

Mar 182012
 March 18, 2012  Posted by at 5:11 pm Beginner Level, Common Running Injuries & Overuse Conditions, Training Tips - All Levels, Women's Clinic Comments Off on Factors Affecting Your Heart Rate
Factors Affecting Your Heart Rate

Factors Affecting Heart Rate There are certain factors affecting heart rate when exercising. Your body relies as heavily on the oxygen/fuel ratio as your car does. Much like your car’s engine, your body uses oxygen and various fuels (carbohydrates, fats, and proteins) to yield muscle energy. When this ratio is not in balance in the […]

Mar 182012

Record your “true” resting heart rate. First thing in the morning, before rising from bed, take it for 15 seconds and multiply by four. Take it 3 or 4 times a week and note the lowest recording. It varies depending on how rested and calm we are, how hydrated we are and generally how healthy […]