Posts

What Constitutes a Proper Warm Up for a Race? (with Video)

A while back, I talked about the importance of a warm up before running a race.

But what exactly constitutes a proper warm up? Because at a lot of races I see people that think they are doing the right things to get themselves ready for the race, when that actually is not the case at all.

A Proper Warm Up Should…

  • Increase Your Heart Rate. If you’re going to want to run hard from the start of the race, no matter the distance, having your heart already thumping is a good thing. You’ll place less strain on your ticker if you bring your heart rate up a little bit before the race starts.
  • Loosen Your Muscles/Tendons. Cold muscles don’t work as well as warm ones. That’s just a fact. Cold muscles don’t produce as much force (so you won’t be able to run as fast) and are more likely to strain/tear (increased risk of injury) than warm muscles.
  • Move Your Joints Through a Full Range of Motion. The harder you’re going to run, the more motion you’re going to need in your hips, knees, and ankles.

The Most Common Mistake

If I had a dollar from every person I’ve seen before a race performing static stretches on their muscles, I wouldn’t be a millionaire but I’d definitely have a lot more cushion in my bank account.

Y’all, don’t hold your stretches before a race/hard workout!

This will actually decrease your performance, by decreasing the amount of elasticity in your muscles.

If you hold those stretches before a race, you’re decreasing the amount of force those muscles are able to exert (in the short term) which is going to result in you not be able to run as fast.

Yes, stretching is important. Just save it for after the race.

What are Your Thoughts on Warming Up Before a Race? Do You Have a Routine that You Follow? Share it Below!

Types of Running Workouts: Part 2 (with Video)

If you remember last week’s video post, I talked about some of the different types of running workouts that you’re likely to complete as a runner. If you missed last week’s post, click here to check it out.

In this week’s post, I’m looking at the one type of workout that I didn’t touch on last week: speed training and some of the varieties of speed training that you may see.

Speed training is vitally important no matter what kind of race you are training for, from 5k to ultra marathon.

And the reason that speed training is one of the important types of running workout boils down to physiological benefits of running hard.

Speed work strengthens your heart and lungs, strengthens your bones, improves the strength and functionality of your muscles and tendons, and can also improve your form.

So yeah, it’s kind of important.

What is Your Favorite Speed Workout?

We Run Together

Near or Far, We Run United!

Finally, the Coterie is open!

We Run Together

In the Coterie, We Run Together

It’s taken a little while to get to this point, and everything isn’t perfect just yet, but the Coterie is ready to add some new members to our group.

What Is The Coterie?

In a word, it’s a team.

The Coterie is a virtual team of runners from around the world (literally, we already have a member in Australia!) focused on improving as individual runners while simultaneously supporting each other from afar.

This group has been put together with the feedback of many of the founding members from the very beginning, and it will continue to be shaped and molded based on the feedback from the current members.

There is, however, one thing that will never change and that is my commitment to work with each runner as a individual and to create workouts and training to help each runner meet his or her goals.

So while you could make the argument that the Coterie is just a fancy label for a group training program, that isn’t remotely true.

There is no one size fits all plan for each member to adhere to, because each member in the group is pursuing different goals and is on a different timeline.

Therefore, each member needs to be following a different plan in order to be successful.

Individual Coaching Plans with a  Group Coaching Rate

Let’s be clear on one thing, I’m creating the Coterie to help runners reach their goals and to help me make a living.

I understand that not every runner can afford to hire a coach on an individual basis, but I know that just about every runner can benefit from the expertise of working with a running coach whether their goals include injury prevention, getting faster, running farther, improving their health, or anything else.

So for the past year or so, I’ve been trying to figure out how to help runners as individuals for the cost of not going out to lunch once a week.

And the solution is the Coterie.

How Does it Work?

When you sign up to join the Coterie, you get access to my knowledge, experience, and expertise.

What you don’t get is unfettered access to me.

If members want more access to me for phone calls or Skype sessions, that’s fine and can be added on an a la carte basis, but otherwise I’ll be checking email, Facebook messages, and training plan notes once or twice daily and replying to members at that time.

That’s honestly the difference between being in the Coterie and hiring me (or many other online running coaches) for one-on-one coaching.

If you’ve never thought of working with a running coach before, it might be time to give it a second thought. And with a  30 day, no questions asked, money back guarantee you’ve got nothing to lose!

The Coterie may not be for everyone, but if you’re at all interested click this link to learn about the other perks of membership and for information on pricing options

And if you have any questions at all, please don’t hesitate to ask! Shoot me an email ( dizruns {at} gmail [dot] com ) and I’ll be happy to do my best to answer every question about the Coterie that you have!

 

A New Kind of Training Group for Runners: The Coterie

I’ve had a lot of people ask me about coaching, and specifically asking if I offer a group coaching program.

I’ve said before, and I still believe, that I don’t like the idea of a one-size-fits-all training plan. And that belief has been a reason that I’ve avoided the idea of a group training program.

But I think I’ve cracked the code.

I’m proud to announce the Coterie to you today.

You can click the video above for some more of the lowdown, but here are a few of the highlights: Read more

Running in the Summer Heat

Quick Tip-The Benefits of Running in the Summer Heat

Don’t look now, but fall race season is coming quick and many of the runners that I follow on social media are already getting started with their training.

But too many of them are doing so on their treadmills, and in doing so, are missing out on some of the physiological benefits of running in the summer heat.

Running in the Summer Heat

Me Running in the Summer Heat

Yes, you heard correctly, there are benefits to running in the summer heat.

How Your Body Reacts to Running in the Summer Heat

We all know that our body sweats to help us stay cool on a hot day. (If you need a refresher, here ya go.) Read more