tips for runners

Erik's Weekly Fitness Tip | 3 Tips For Endurance Athletes

 

Having spent much of my life living, eating, sleeping, breathing, and working out with endurance athletes, there are 3 things that a majority of them do not fully commit to.  Now in their defense, I have seen the pendulum swing the other direction for some.  The 3 things that I see need improvement to increase their performance are: strength training, mobility, and nutrition. 

1. Strength Training

Get your lift on!  Many runners I know avoid the weight room like the plague.  Things have really changed since my competing days more than 15 years ago.  There are more tools available like the TRX suspension trainer and kettlebells.  You do not have to go all meathead and solely use barbells and slam protein shakes like you’re at Muscle Beach in Venice. 

What Strength Training Will Do:

·      It will make you a more balanced endurance athlete

·      It will reduce your risk of injury

·      It will make you more efficient

Some pretty stellar side effects if you ask me!

2. Mobility

 Roll and stretch!  Your body gets thrashed with the repetitive movement of running,  so you need to treat it with some tender loving care.  Foam rolling and stretching are awesome ways to reduce risk of injury and help you feel like  a spring chicken rather than an elderly person getting out of bed.  A little bit can go a long way.  5-10 minutes, 4-5 times week will do the trick.  If you are feeling especially beat up from all the mileage, get a massage. 

3. Nutrition

But I’m skinny and run 50+ miles a week so I can eat whatever you want.  You certainly are entitled to eat whatever you like, but don’t think this comes without consequences.  There are many runners I know who have the worst eating habits I’ve ever witnessed.  Nutrition matters!

Benefits of Nutrition:

·      It can help with recovery

·      It can improve your general health

·      It can improve your race performance

My suggestion is to count your macros (protein, carbs, and fat).  You can read more about this here. Your daily levels of protein and carbs should meet the demands of your training. 

If you need help with your training and nutrition, give me a shout 310.251.7420 and I can design a program just for YOU!

Image credit: Molly Taylor

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Erik's Weekly Fitness Tip: Renegade Rows For Runners

renegade row
 

Want to improve your running form? Stop doing crunches and start doing renegade rows!

Though this exercise is one of the hardest core exercises you can do, it's also one of the most effective. Renegade rows force your core muscles to do their primary function, stabilization. 

Do renegade rows twice a week, 3-5 sets, 8-16 reps. You can watch your progress with this exercise by keeping track of the weight of the dumbbells you are using, gradually increasing the weight as you get stronger.

How to execute this exercise:
- Get into a pushup position with your hands on the dumbbells.
- Keep your spine rigid, with little to no movement of the pelvis.
- Squeeze your butt and abs throughout the movement.
- When doing a rowing motion, always use your back muscles and not your biceps.

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Erik's Weekly Fitness Tip: What the heck is an RMR?

RMR Test
 


RMR Defined

What is an RMR? 

RMR stands for Resting Metabolic Rate. 

Why should I care about my RMR? 

Because it can tell you how many calories you need to lose weight. You can't manage what you don't measure.

How does the RMR test work? 

Easy! Lie down on your back and breath into a tube. The machine will then measure what's called your gas exchange. Basically, this is the amount of oxygen that your body draws in, relative to the amount of C02 your body releases. 

What will the RMR test do for me? 

After this test is complete, you will know exactly how many calories your body burns at rest. You will then be able to develop a nutritional plan that is specific to your needs. Having a manageable caloric intake will ultimately help you drop body fat. 

Who would have thought that breathing into a little tube would make reaching your racing goals that much easier :)

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**Photo by JMendes Photovideo