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!

Breaking Through a Training Plateau (with Video)

If you run long enough, you’re almost destined to endure a training plateau or two along the way.

If you’re not familiar with that terminology, basically a training plateau is when you’ve been training just like always but you no longer seem to be making any progress.

Needless to say, finding yourself on a plateau can be frustrating as hell.

So what can you do to break through a training plateau and get back to making progress toward your running goals?

That’s what I’m talking about in today’s video.

What Causes a Training Plateau?

In most cases, training plateaus are a result in continuing to do the same types of workouts over an extended period of time. And what happens is that you body adapts to the demands you are placing on it and what was once difficult/different is no longer taxing or exotic.

Basically, you stop challenging your body with harder workouts and your body stops making progress towards running faster/farther.

And since your progress levels off, it’s said that you’ve plateaued.

Get Off of the Plateau!

Need some suggestions for getting off of your training plateau and getting back to making progress towards your goals?

Press play, and I’ll show you the way!

Have You Been Stuck on a Training Plateau Before?

How Did You Get Off of It and Get Back to Making Progress on Your Running Goals?

Running and Lower Back Pain: Are They Related? (with Video)

Lots of people, runners and non-runners alike, deal with back pain on a daily basis.

And for some runners, running can actually make their back pain worse!

In today’s video, I’m talking about why running can be hard on your back and offering a suggestion or two to help you ease your back pain while continuing to run.

Have You Ever Dealt With Lower Back Pain? How Did You Find Relief?

A Strength Training Routine for Runners: Feb/Mar 2016

How have you been doing with your strength training?

Let’s be honest, it’s easy to get off track when it comes to consistent strength training as runners even though we know how important it can be in terms of avoiding injuries, improving performance, and maintaining overall body functions.

If you need a new routine to get you back in the strength training saddle, or if you just want to add a little spice to your current strength training routine, today’s video will do just that.

I’m switching things up a little bit this go round. Gone is the idea of doing 2-3 sets of the circuit of exercises.

Instead, we will be doing a certain number of reps of each exercise, resting as needed, before moving on to the next exercise on the list. Once you finish the last exercise, you’re set for the day.

Sounds easy enough, right?


Enter your info below, and I’ll send you the PDF guide outlining the Feb/Mar 2016 strength training routine ASAP.

Have You Done this Type of Workout Before? What are Your Thoughts?

The Key to Becoming a Successful Runner (with Video)

What does it take to be a successful runner?

First and foremost, you should probably define what a successful runner means to you.

  • It could be running a certain distance.
  • It could mean surpassing a certain time goal in a particular event.
  • It could mean staying injury free for years on end.

Honestly, there is no limit to possible the possible definitions of a successful runner but one thing is certain: there are no shortcuts to success.

If you want to be successful, in running or in anything else in life, I’m sharing “the secret” that separates the success stories from the wannabes in today’s video.

You’re welcome.