STRENGTH TRAINING: Why is it important for runners and what are some key exercises to focus on?

In this episode, we dive into strength training for runners: the why, what, and how.  There has been a big push in the running community towards strength training as a regular part of our running routine, and there’s many good reasons why this is happening!  As runners, we like to run, but we can’t forget about all of the muscles that stabilize us when we run.  These muscles aren’t always properly strengthened through running alone.  We need to add in other exercises to support our running, prevent injury, and ultimately make us better runners.  

Strength training does so much for us, so we break down the reasons why it’s so important, just in case you aren’t on board yet!  We also talk about which muscles are best to focus on, as well as specific exercises that you can start doing today (with no equipment) to help you to...

So, what’s the deal with carbo loading?  Is it what we should be doing as runners?  If so, what’s the best (and worst way to do it?)  

Then there’s the new buzz in the running community about fat-adapted training, ketogenic diets, and becoming a “fat-adapted” athlete (or person in general).  What’s that all about?

There are a lot of runners out there that have the mindset, “I run a bunch, so I can eat whatever I want.”  Is that really the right mindset to have or could you really boost your performance and feel better while running by making some changes to your eating habits?  

Listen to today’s episode to hear all of this and more.  Overall, the key is what kind of running you are doing and what your goals are.  Elite marathoners trying to win the race will have different fueling needs than someone who has a goal of finishing the race.  We will give you the general guidelines and...

Hey there!  Thanks so much for tuning in to our first episode of the Real Life Runners podcast!

In this episode, we dig into the concept of quality vs. quantity, and how that topic can relate to running, our health, and our relationships.  It’s a topic of debate in all of these areas, so we break it down and give you actionable steps to improve each area today!

RUNNING

Most training plans are broken up into 2 overall philosophies: Quality vs. Quantity.  We talk about the difference between each approach, and which approach we believe in, based on our research, human physiology, and our experience with runners on all levels.  

We give you our general guidelines on minimal weekly mileage for certain race distances, and talk about why your weekly mileage depends on your goal.  If you are looking to just finish a goal race, then you can get away with the minimal mileage guidelines, but if you are looking to hit a specific time or personal best time, you...

Back pain.  It affects 80% of people at some point in their lives.  It is the most common form of pain that people experience, causing people to miss work, lose wages, and change their lifestyle to avoid exacerbating the pain.  They have to give up things that they love to do because the pain limits their movement capabilities, or they are just unable to perform certain activities because they cause too much pain.  So what can you do to prevent it?  Here is my favorite exercise for preventing low back pain by strengthening your core muscles.  

Your core muscles are made up of the muscles in your back, abdominals, hips, and shoulders, and they are responsible for stabilizing your body and your spine when you perform all of your daily actvities, from walking, to sitting, to running and jumping.  Your core muscles stabilize your spine, so when they are weak, your spine is subject to more outside forces, which can lead to wear and tear...

These are so good!!  We have pancakes every Sunday, so today I thought I would mix it up and try a new recipe.  We were all glad that I did!  The soaked oats give it an awesome nutty flavor and more hearty texture.  

Blueberry Oatmeal Pancakes

Makes about 12 pancakes.  I usually double the recipe and have leftovers to eat throughout the week!

Ingredients:

• 1 cup rolled oats, soaked overnight in milk (dairy or non-dairy)
• 1/2 cup white whole wheat flour
• 1/2 cup milk (dairy or non-dairy)
• 1/2 tsp baking powder
• 1/2 tsp baking soda
• 2 tbsp coconut oil
• 1 large egg
• 1 tsp vanilla
• 1 tsp cinnamon powder
• 1/2 cup blueberries

Steps:

1. Heat griddle to medium-high.
2.  Warm the milk for 45 sec in the microwave then warm coconut oil until it is liquified.  If you add the coconut oil to something cold, it will chunk up so make sure everything is at room temperature.
3. Whisk egg.  Add the rest of the ingredients and stir until combined.
4. Add in blueberries...

Are you looking for some healthy snack options for you and your kiddos to help you ditch the granola bars?  Check out these peanut butter power balls, made with just a few real food ingredients.  If you don't want to use peanut butter, feel free to substitute another nut butter (almond or cashew)! It's easy and fun for the kids to help make them too because they are a no-bake recipe.  My 6 year-old and 3 year-old made the batch pictured above.  Enjoy, but be warned...they're addictive!

 In a large bowl, combine:

• 1 cup rolled oats
• 1/2 cup peanut butter
• 1/2 cup ground flaxseed
• 1/4 cup honey
• 1/2 cup chocolate chips
• 1 tsp vanilla extract

Mix all ingredients, roll into balls, put onto plate or baking sheet and freeze for one hour.  That's it!  No baking required!  Enjoy!!