Training | Powered by Hope

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…

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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…

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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…

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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 Brentwood has…

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There is a lot to remember leading up to race day. Rather than rely on your memory, print out our race day checklist to make sure take care of all the important stuff. THE DAY BEFORE Drink 4 to 6 ounces of water every hour. Eat small carbohydrate snacks constantly. Make sure to pick up your race number & timing chip from the Country Music Marathon (Click here for complete instructions. You MUST do this in person & bring the correct documents.) Mentally rehearse your race strategy, feeling good, overcoming challenges,…

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Ever wonder how hill running should work. Read Jeff Galloway’s complete guide. Going Up As you start uphill, shorten your stride. Don’t try to maintain the same pace you were running on the flat. This will exhaust you and leave you depleted later. Take “baby steps” if necessary, and try to keep the same turnover rhythm as on the flat. Your posture should be upright; head, shoulders and hips should form a straight line over the feet. Keep your feet low to the ground. If your breathing begins to quicken, this means you’re…

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