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running club
Training Tips
From the School of Hard Knocks…
Something your mother never told you: Stay off the sidewalk! Concrete is a bad surface to run on, because your body will take more of a beating there than on a lot of other surfaces. Running on asphalt dramatically reduces risk of injury. So, if you can find quiet neighborhood streets to run on, or dirt paths, your knees and shins will thank-you.
Tip by Lynn Barry, See Jane Run Trainer, Boise
Strong Women Rule
Most women who exercise mostly do cardiovascular exercises like running. Cardio is important, but so is strength training. Fear of bulking up or being unsure about what to do are common excuses why we don’t strength train. Here are four reasons why you need to take strength training seriously.
Research has found that weight training can increase spinal bone mineral density (and enhance bone modeling) by 13% in six months. Strength training can be a women's best defense against osteoporosis.
Strength training can significantly improve performance and endurance and decrease risk of injury for any sport. For example, cyclist, runners and swimmers are able to continue for longer periods of time with less fatigue. Skiers improve technique and reduce injury.
Strength training allows your body to maintain more muscle and less fat. To lose fat you need to increase your metabolism. A pound of muscle burns about 60 calories a day while a pound of fat burns 5. Any growth in your muscle tissue is going to help you burn more calories all day long. With more muscle you increase your resting metabolic rate so you burn more calories, even while at rest.
Tip by Valerie Azinheira, See Jane Run Training Team Head Coach
Winter Workouts Mean You’re Toast(y)!
Whether you are hitting the slopes or walking in your neighborhood, here are some tips to keep you warm as a fresh-baked cookie through the winter months.
Start your workout insideWhether at home or in the gym, start your workout with light aerobic activity, yoga, or strength training to get you warm. Spending 20 minutes working out inside will raise your body temperature and make you feel warmer. The chill of stepping out the door will sting a little less. Still too cold? Come back inside for a few minutes. Alternate in and out until you reach your workout goal.
LayerMaybe you start out cold and get too hot after a while, or just have a hard time getting warm at all. The key is
wearing the appropriate clothing. Start with a moisture- managing layer (don’t forget bras, undies, and socks that wick) to allow sweat to disperse and keep you drier and warmer. This layer should be snug enough to contact your skin, otherwise it won’t work properly. Next add a thermal layer, something light but insulating to keep your body heat close. Add a wind-resistant top, or on rainy, snowy, and foggy days add a water-resistant or waterproof shell that will keep the drops out yet let sweat escape. Some shoes even have a water-resistant version to keep you dry down to your toes. Accessorize with a beanie, gloves, ear warmers, or other pieces to keep heat in and cold out. Dress right, and you can face the cold head on!
WindWhen training in windy conditions, adjust your course so you face the wind at the beginning of the workout, and move with the wind toward the end. Once you work up a sweat, moving into windy conditions can lower your body temperature too quickly. And with the wind at your back, you will get a mental boost from increased pace.
Hydrate, Hydrate, Hydrate!Cold weather makes us forget we need to drink water. Even when you are cold during a workout, you still sweat and lose fluids through respiration. Proper hydration allows your body to regulate temperature more effectively, and in extreme cold can even help prevent hypothermia.
Tip by Cynthia Krieger, See Jane Tri Swim Coach
