Powered by Hope | What Powers You?

What should I eat and drink before the long run/race? The eating/drinking strategy that works for you, before long runs, should be your guide.  Fine tune the amount and the timing and use the pattern that works best.  Unless you are diabetic or have severe blood sugar problems, you may not need to eat anything at all.  If you get nausea from eating before running, reduce the amount or don’t eat at all before long runs, and see how this works.  Most of the runners I’ve worked with, who do not eat breakfast, start their blood sugar…

read more

Practice Makes Perfect.  The following five drills can eliminate the most common running-form problems, and help increase your speed and efficiency.  Even better, you don’t need to fit in an additional workout to practice these.  Simply insert any or all of them into your regular runs each week. 1.     RUN TALL.   Many runners start to slouch as they tire on a run, which makes them even less efficient.  An upright running posture promotes optimal lung capacity and stride length.  It also reduces neck, shoulder, and back…

read more

This year is a little different for Powered by Hope.  Each participant must register with the Country Music Marathon separately from registering with Powered by Hope. Please register with CMM first, we need your CMM confirmation number for our registration process. Please note: For the question “would you like to fundraise and join the St Jude Heroes program” – choose “NO” Click this link – CMM Registration Detailed instructions for Registering with CMM here – CMM Registration Instructions.   Once you have…

read more

Spring is here and you’re ready to really cover some miles. No more ice and snow and miserable winds to hold you back. Watch out though. All the beautiful weather in the world won’t make up for being grounded by overuse injuries. Follow these guidelines to reduce your risk of running yourself into the ground. Maximizing running performance requires you to improve conditioning by overloading – slightly surpassing present functioning levels – both the cardiovascular and musculoskeletal systems. However, excessive overload exceeds the…

read more

When you trip hard on a hidden root or slip on a patch of ice while running, the source of resulting injury is painfully obvious.  But sometimes much subtler forces are at work.  If you’re injured, fatigued or otherwise hurting, a simple flaw in your running form may be the culprit. Just a slight forward lean at the end of a run or an inch or two extension of your stride on one downhill can lead to a time-out from running for days or even weeks.  By understanding and correcting these mistakes, you can reduce injuries and recover…

read more

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 more

Chafing Especially in warmer weather, chafing is common when logging longer mileage. Trust us, you want to take necessary precautions to avoid this. Chafing most commonly occurs in areas that rub against each other, or are sensitive and come into contact with your clothing. Here are the big ones:   Nipples: Rarely an issue for women, men will experience chafing of the nipples very often, resulting in bleeding and discomfort. It is a good idea to cover them with band-aids, “nip guards,” or an anti-chafing cream. Fleet Feet in…

read more

  After having worked with over 200,000 runners over 30 years and compiling hundreds of performances, Jeff Galloway has compiled a predication formula based on a one mile time trial. The Magic Mile is a unique tool to help runners and walkers determine realistic goals for their race finish time. Runners and walkers who regularly incorporate the Magic Mile into their training find that their progress typically improves as they get stronger and faster. Guidelines for running the Magic Mile Go to a track or other accurately measured…

read more

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 more

  From Jeff Galloway. Used with permission. Slow down early The longer you wait to do this, the more dramatically you’ll slow down at the end and the longer it will take you to recover. Walk/shuffle breaks, early and often, help to lower the exertion level, which conserves resources for the end and reduces heat buildup. Wear lighter garments, but not cotton Loose-fitting clothes allow heat to escape. Don’t wear cotton clothing. Sweat soaks into cotton, causing it to cling to your skin, increasing heat buildup. Choose a wicking…

read more

Here are the five baby steps to fundraising. Each step is designed to help you reach your goal of $1,000 as quickly and easily as possible with minimal demands on your time. Click the link to view the individual blog post with instructions on each baby step. Set up your FirstGiving.com account Personalize your sample fundraising letter Compile your list of names and addresses Put your letters in the mail Send your fundraising…

read more

When running outdoors, make sure to wear the appropriate clothing items to keep you warm or cool, depending on the temperature. This will not only ensure your comfort, but improve your performance. Use the following guide for training in any temperature: 60º+ tank top and shorts. 50-59º technical T-shirt and shorts. 40-49º long-sleeve lightweight shirt, shorts, tights or wind pants, and gloves. 30-39º long-sleeve medium-weight shirt and another T-shirt, tights and shorts or wind pants, gloves and hat over the ears. 20-29º thick…

read more

Size Chart Women Shirts XXS XS S M L XL 2XL Size 00 0 0-2 4-6 8-10 12-14 16-18 Chest (inches) 26-28 28-30 30-32 32-34 36-38 40-42 44-46 Waist (inches) 20-22 23-24 25-26 27-28 30-32 33-35 36-38 Chest: Measure under arms around the fullest part of…

read more

Size Chart Men/Unisex Shirts XXS XS S M L XL 2XL 3XL Chest (inches) 29-31 30-32 34-36 38-40 42-44 46-48 48-50 50-52 Waist (inches) 27-29 28-30 30-32 32-33 33-34 36-38 40-42 44-48 Chest: Measure under arms around the fullest part of the chest. Be sure to keep tape level across back and comfortably…

read more

Hill training strengthens the legs for running better than any other activity.  At the same time it can help you maximize your stride length, increase leg speed, and improve your ability to run hills in races. The incline of the hill forces your legs to work harder as you go up.  The extra work up the incline and the faster turnover, builds strength.  By taking an easy walk between the hills and an easy day afterward, the lower leg muscles recover and rebuild, becoming stronger. Let’s take a look at hill running form: The resistance of…

read more

Just as you must train your legs to go the distance, your digestive system must also be fine-tuned to deliver the energy & nutrients under the stress of the long runs.  You want to get into a routine, knowing exactly what to eat, when to eat it, how much to drink with it etc.  If you practice and adjust this during your training long runs, you’ll reduce the chance of problems in the event to almost nothing.  Your stomach and GI tract can adapt to delivering nutrients with little or no negative reactions throughout a strenuous…

read more

Recruit someone to run in the 1/2 marathon with Powered by Hope and get a gift card.  It’s that simple – but it gets better.  As you recruit more runners, each one gets you a bigger gift card.  Here’s how it works: Recruit one runner – get a $25 gift card Recruit two runners – get a $25 and $50 gift card Recruit three runners – get a $25, $50 and $75 gift card Recruit four runners – get a $25, $50, $75 and $100 gift card For every runner over 4, just keep adding another $100 gift card AND…

read more

Here are the five baby steps to fundraising. Each step is designed to help you reach your goal of $1,000 as quickly and easily as possible with minimal demands on your time. Click the link to view the individual blog post with instructions on each baby step. Set up your FirstGiving.com account Personalize your sample fundraising letter Compile your list of names and addresses Put your letters in the mail Send your fundraising…

read more

Considering signing up with Powered by Hope to train for the 2013 Country Music Marathon or ½ or mini? Here are a few quick facts about our training program, fundraising, and registration process to get you started.   How to Register We have a two-step registration process again this year.  Team members must register with both CMM and Powered by Hope.  Please register with CMM first, we need your CMM Registration number for our registration process.NOTE: Check “NO” to becoming a St Jude’s Hero unless you plan to do that as…

read more