Congratulations Salem area 2013 Portland Marathon Finishers! Women’s Results: Last First Time Poblacion Olivia 3:10:14 Stange Heather 3:34:01 Brixey Emily 3:41:21 Esko Mariah 3:42:27 Everetts Megan 3:42:59 Mischkot Brooke 3:50:56 Brager Virginia 3:51:16 Brainard Susan 3:55:39 Pollman Melissa 3:59:03 Simmons Shannon 4:08:07 Harrahill Kate 4:16:34 White Lauri 4:19:22 West Anne 4:19:40 Valles Sarah 4:22:32 Beers-Everson […]
Gallagher Fitness Resources presents “Runners for Boston” a unified walk/run by Salem Area citizens to show our support and solidarity with the victims and families of the Boston Marathon bombing tragedy April 15, 2013. Date: Monday, April 22 6:30 p.m. We will observe a Moment of Silence before beginning. Where: Salem Riverfront Park – Rotary Club Pavilion […]
Reflections on 2013 Boston Marathon “Hey, ya look like a runnah. Ya here ta do Bahstun?” Imagine being greeted with that line by a cab driver on Friday as you arrive at Logan Airport. The race is Monday – Patriot’s Day, three days away – and it’s apparent the city has already accepted you with […]
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 […]
Do you practice diaphragmatic or “belly” breathing? Do you breathe when you stretch? Correct breathing – slow, relaxed “belly” breathing – is important for effective stretching, rolling out and many other activities. Good breathing helps us relax, increases blood flow throughout the body, and helps relieve built-up tension. With practice, correct breathing is a simple, […]
STRETCHING Done properly, stretching can do more than just increase flexibility. Benefits include increased relaxation, increased body awareness, reduced risk of injury, and reduced muscle soreness and tension. Unfortunately, stretching is not always done properly. Therefore, the benefits are not always realized. Common mistakes include stretching cold muscles, overstretching, performing exercises the wrong way, and […]
TRIGGER POINT THERAPY Trigger Point therapy is an effective injury prevention strategy, increasing muscle elasticity and functionality. It’s like doing your own deep tissue massage. Trigger Point therapy helps you gain a better appreciation of which muscles are tight and how to release them. IT Band Syndrome, Plantar Fasciitis, Shin Splints, Piriformis Syndrome and other […]
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 […]
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 […]
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 […]