Cold Weather Nutrition
Used with permission from www.jeffgalloway.com and by Nancy Clark, MS RD Some athletes embrace winter’s chill as a welcome change from exercising in summer’s heat. But others complain about hating cold weather. If that’s your stance, remember that exercising with proper nutrition (and layers of dry clothing) offers the opportunity to chase away the chills. After all, an aerobic workout can increase your metabolism by 7 to10 times above the resting level. This means, if you were to exercise hard for an hour and dissipate no...
read moreCold Weather What-to-Wear Guide
Excerpts from Dressing For Cold Weather Running by Rick Morris Used with permission So why do people who love the outdoors hibernate through the cold months as they wait for spring? Most of the time it’s because people just don’t think they can stay warm. With some understanding of how to prepare for the colder temperatures, and a willingness to venture into the cold, running during the winter season can be fun. Dressing for cold weather running can be a challenge. If you dress so that you are warm at the start of your run you will...
read moreEstimate your pace & half marathon finish time
If this is your first time to run or walk a full or half marathon, you will be asked to estimate your finish time when you register for your race. This may seem daunting if you’ve never done it before. So, we’ve provided a few guidelines to help you estimate as accurately as possible. Keep in mind that the Country Music Marathon and 1/2 requires you to complete the half marathon within 4 hours and the full in 7 hours. If you know your average pace per mile, click this link to calculate your estimated finish time using distance...
read moreJeff Galloway: Training Q & A
Excerpts from Galloway Training Programs, used with permission. Q: I run three days a week. Do I need to vary each workout? Absolutely. Training variety increases motivation and fitness because you continuously challenge your body in different ways. Here’s a three-day schedule that balances running for strength, speed and endurance. Tuesday: Between a warm-up and cool-down of 10 minutes each, run some hills to build leg strength, you can either run two to five times up one moderate hill (200 to 800 meters long) or do a regular...
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