Women's Running http://womensrunning.competitor.com Women's Running Magazine Tue, 15 Apr 2014 18:53:35 +0000 en-US hourly 1 http://wordpress.org/?v=3.5.2 Boston Strong http://womensrunning.competitor.com/2014/04/inspiration/boston-strong_23521 http://womensrunning.competitor.com/2014/04/inspiration/boston-strong_23521#comments Tue, 15 Apr 2014 16:49:21 +0000 Jessica Sebor http://womensrunning.competitor.com/?p=23521

On the anniversary of the Boston Marathon bombings, we take a look at what it means to be Boston Strong.

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2013 Boston Marathon Weekend

Read Competitor’s special feature “Boston Strong” here.

Today marks the anniversary of the horrific bombings that took place at last year’s Boston Marathon. Our thoughts and hearts are with the victims and everyone who was affected by such a senseless act of violence.

As we look back at the events that occurred one year ago today, it is amazing to see the resilience and strength of the city of Boston and the running community. This year’s Boston Marathon will be one of the biggest, in both the amount of participants and the expected number of spectators. Whether we were directly or indirectly impacted by the events in Boston, everyone has embraced the same sentiment for this year: “This is our day. This is our race.”

Competitor.com has looked back at the events of last year in a beautiful feature. They have interviewed runners and members of the Boston community who embody the phrase “Boston Strong.” They also look towards this year’s race with great excitement. Read through the feature here. Below is one of the video’s from the feature highlighting the Boston running community. If you

More Boston Marathon Coverage can be found here:

The One Fund

Shalane Talks about her Boston Motivation

Competitor.com Boston Marathon Coverage

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Women Who Move: Sujey Saavedra http://womensrunning.competitor.com/2014/04/inspiration/women-who-move-sujey-saavedra_23517 http://womensrunning.competitor.com/2014/04/inspiration/women-who-move-sujey-saavedra_23517#comments Tue, 15 Apr 2014 09:00:23 +0000 Jessica Sebor http://womensrunning.competitor.com/?p=23517

"Learn is to love your run. Don’t just push the pace or the distance—enjoy the journey."

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SUJEY SAAVEDRA
AGE: 31
Fort Wainwright, AK
U.S. Army Reserve Soldier

When I was 27, I moved to the U.S. from Mexico to follow my husband, who was accepted into college in Utah. In my home country, I was a financial counselor, but when we relocated, I had to start my career from scratch. As a solution to this problem—and because I wanted to show my kids how to love their new country—I joined the Army.

Basic training was tough, especially because I knew very little English at the time. But my favorite part was running. I’d never tried it before, and I loved showing how much I cared about working hard through my miles.

Running gave me the confidence I needed to get through my second level of training. And it started to become more than just a way to prove myself in the Army’s fitness test. I ran my first half marathon that spring and was first in the female division.

Then in January, I ran the full Louisiana Marathon. That winter, my world crashed around me after my little brother took his life. I stopped running completely, unable to find reason or peace. Then one day, while thinking about him, I reflected back on our very last communication: I had updated my Facebook status that I was going out for a 20-mile run, and he commented, “Never stop.” At that moment, I knew I had to continue.

The first time I ran after he died, I covered three miles. It burned. I was so sad, but I kept running. It was what he would have wanted me to do. This year, as I was running a marathon in the mountains of Alaska, the awful sadness that once engulfed me slowly faded away. Through running, I have been trying to inspire my family to never stop living as well.

MY BEST ADVICE: LOVE YOUR RUN

The most important thing for a runner to learn is to love your run. Don’t just push the pace or the distance—enjoy the journey.

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My Ragnar SoCal Experience http://womensrunning.competitor.com/2014/04/races/my-ragnar-socal-experience_23119 http://womensrunning.competitor.com/2014/04/races/my-ragnar-socal-experience_23119#comments Mon, 14 Apr 2014 19:00:22 +0000 Nicki Miller http://womensrunning.competitor.com/?p=23119

Managing Editor Nicki Miller shares a photo journal of her amazing Ragnar Relay experience!

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Last weekend, Women’s Running’s fearless Managing Editor, Nicki Miller, willfully hopped in a van with five other runners for a 26-hour, 200-mile trek down the California coastline. She ran. She rode. She reported. Here’s her Ragnar Relay SoCal story in photos!

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]]> http://womensrunning.competitor.com/2014/04/races/my-ragnar-socal-experience_23119/feed 0 Flanagan shares her Boston Marathon Motivation on 60 Minutes http://womensrunning.competitor.com/2014/04/inspiration/flanagan-shares-her-boston-marathon-motivation-on-60-minutes_23501 http://womensrunning.competitor.com/2014/04/inspiration/flanagan-shares-her-boston-marathon-motivation-on-60-minutes_23501#comments Mon, 14 Apr 2014 16:51:05 +0000 Jessica Sebor http://womensrunning.competitor.com/?p=23501

Boston Marathon favorite Shalane Flanagan talks about her desire to come back to Boston and win.

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shalane boston

On Sunday, CBS’ 60 Minutes shared the story of Shalane Flanaga’s quest to become the first American winner of the Boston Marathon in 30 years. A native of Marblehead, Massachusetts, Flanagan is not just the American favorite, but a local hero as well. The segment touched upon Flanagan’s training for the race and her motivation for returning to the Boston Marathon again after last year’s bombings.

“Maybe it’s just a Bostonian thing, but I was really, just genuinely pissed off that someone would ruin such a celebratory day and a historical moment, Flanagan stated. “It was a personal attack on my city.”

Last year, Flanagan finished 4th in 2:27:08, 43 seconds behind the winner, Rita Jeptoo. Jeptoo is also returning to the Boston Marathon to defend her title. But Flangan is undeterred in her goal. She says all of her training has been centered around one goal: to win the race.

“It’s my ultimate dream and goal to win the Boston Marathon,” Flanagan said. When interviewer Anderson Cooper asked her whether winning Boston was better than an Olympic medal, Flanagan chose Boston.

“You could say, ‘Here, Shalane, you have an Olympic medal, or you could win the Boston Marathon.’ A no-brainer to me would be winning the Boston Marathon.”

Cooper also interviews new Boston police chief and marathon runner William Evans, Boston Athletic Association Executive Director Tom Grilk, and Flanagan’s coach Jerry Schumacher.

You can watch the entire segment below. Be sure to watch as Anderson Cooper tries to run 400 meters at Flangan’s marathon pace. Additional segments about Flanagan’s love for Patriot’s Day and her training can also be found on 60 Minutes’ website.

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Cheer Station: Race Celebrations 4/14/14 http://womensrunning.competitor.com/2014/04/just-for-fun/cheer-station-race-celebrations-41414_23214 http://womensrunning.competitor.com/2014/04/just-for-fun/cheer-station-race-celebrations-41414_23214#comments Mon, 14 Apr 2014 09:00:30 +0000 Jessica Sebor http://womensrunning.competitor.com/?p=23214

Monday morning is #RunBrag time! Take a look through our jam packed race photo gallery!

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We love to celebrate the accomplishments of our Women’s Running readers. Take a look at the latest gallery of #runbrag photos from our favorite run girls – YOU!

Want to be featured in a future Women’s Running Reader Run Brag gallery? Email your weekend race photos to runbrag@womensrunning.com for a chance to be included, or tweet us @WomensRunning using  #runbrag.

*You must own all rights to submitted photos. 

CHECK OUT ALL OF OUR READER RUN BRAG GALLERIES HERE!

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]]> http://womensrunning.competitor.com/2014/04/just-for-fun/cheer-station-race-celebrations-41414_23214/feed 0 Instant Inspiration- Decide What You Want http://womensrunning.competitor.com/2014/04/inspiration/instant-inspiration-decide-what-you-want_23201 http://womensrunning.competitor.com/2014/04/inspiration/instant-inspiration-decide-what-you-want_23201#comments Fri, 11 Apr 2014 19:00:31 +0000 Jessica Sebor http://womensrunning.competitor.com/?p=23201

Photo Inspiration: go after your goals this weekend!

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goals

Don’t be afraid to make big goals and chase after them! Whether you are planning a long run, competing in a race, or just hoping to get a few miles to yourself this weekend, go after it with enthusiasm. Lace up your running shoes and let your anxiety and stress melt away. After a great run, you’ll feel accomplished and one step closer to your goals. Have a great run this weekend!

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Travel Spotlight: Laugavegur Ultra Marathon http://womensrunning.competitor.com/2014/04/active-travel/travel-spotlight-laugavegur-ultra-marathon_23189 http://womensrunning.competitor.com/2014/04/active-travel/travel-spotlight-laugavegur-ultra-marathon_23189#comments Fri, 11 Apr 2014 09:00:49 +0000 Jessica Sebor http://womensrunning.competitor.com/?p=23189

At the Laugavegur Ultra Marathon in Iceland, runners race like Vikings and relax like kings.

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Navigating down a slushy glacier and around roiling mud pits didn’t exactly make for a typical run in the middle of July. But adding in some sideways snow and pelting rain, really put it over the top. At 55 kilometers (about 34 miles), the Laugavegur Ultra Marathon was my first official ultra (race longer than a marathon), and the interior highlands of Iceland served up an eye-candy buffet of mineral-streaked rock, verdant meadows, icy rivers and sandy banks. The one thing the route didn’t have was trees, so, when the weather cooperated, I was able to get some sense of how far I had to go. It was during one such clearing, about 18K from the finish, that I was overtaken with a sense of joy.

Craggy Culture

With lava and ice, endless days and long, dark winter nights, intimidating rock landscapes and blankets of blue lupine, Iceland is a bastion of natural extremes. A sun-soaked summer run can turn freezing in less time than it takes to say, “Skál!” (“Cheers!”)—yet this emerald of an island, hovering just at the Arctic Circle, is inhabited by Viking descendants who have rarely met a challenge they didn’t like. In fact, the pervasive attitude of locals is can-do.

Historically speaking, outdoor sports have been interwoven into Iceland’s culture by necessity. The ruggedness of early life (think small villages separated by hoary landscapes and limited roads) meant mountaineering, hiking and horseback riding were all part of island life. As the culture shifted, physical challenges replaced survival, and running is one such pathway to adventure.

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Get Fitter 5K Plan http://womensrunning.competitor.com/2014/04/training-tips/get-fitter-5k-plan_23179 http://womensrunning.competitor.com/2014/04/training-tips/get-fitter-5k-plan_23179#comments Thu, 10 Apr 2014 19:00:03 +0000 Jessica Sebor http://womensrunning.competitor.com/?p=23179

Whether you want to PR or just come back to running after a break, this 5K plan can work for you!

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So you have a spring or summer 5K on the calendar, but you haven’t been able to run through the winter. Now what?

The good news for semi-retired runners: Even if you have taken a winter hiatus from running, your body has excellent recall. Getting back into a groove will happen more quickly for you than someone brand-new to the sport.

This plan will help you rebuild your endurance and recharge your fast-twitch muscles so you will have the stamina and speed needed to run a solid 5K. For the first two weeks, you will simply start increasing your mileage base. Once this base has been established, you’ll sprinkle in a bit of speed work, hills and fartlek sessions to kick your fitness into a higher gear. If the first week is a struggle, repeat the workouts for that week until they become manageable.

Click here for the Get Fitter 5K Plan!

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Why I Run: Megan Lizotte http://womensrunning.competitor.com/2014/04/inspiration/why-i-run-megan-lizotte_23163 http://womensrunning.competitor.com/2014/04/inspiration/why-i-run-megan-lizotte_23163#comments Thu, 10 Apr 2014 11:06:01 +0000 Jessica Sebor http://womensrunning.competitor.com/?p=23163

What fuels and motivates national trail running champion Megan Lizotte? Find out!

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From a career that centers on speeding down trails to her new job as a mom, Megan Lizotte is always on the move. The Colorado native (who recently moved to San Diego) was the first American woman to win the Sierre-Zinal mountain race in Switzerland in 2010. Lizzote’s New Year’s goals? Run an Olympic Marathon Trials qualifying time and secure a slot on the U.S. Mountain Running Team in 2014.

“I think of every workout as a single drop in a big bucket filled with water. Workouts and fitness accumulate over time and I’ve stopped stressing about the workouts I can’t do.”

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Spring Vegetable Ragout http://womensrunning.competitor.com/2014/04/nutrition/recipes/spring-vegetable-ragout_23115 http://womensrunning.competitor.com/2014/04/nutrition/recipes/spring-vegetable-ragout_23115#comments Wed, 09 Apr 2014 18:50:41 +0000 Jessica Sebor http://womensrunning.competitor.com/?p=23115

This delicious and healthy recipe is full of fresh seasonal veggies. Perfect for dinner tonight!

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spring veg ragout

*Content courtesy of acefitness.org

Spring Vegetable Ragout

Italian ragus tend to be long-simmered dishes, but a French ragout is a quicker affair, a thick, cheesy stew. Tossed over pasta, this one is a true fusion, a halfway point between ragu and ragout. This ragout is filled with fresh, seasonal veggies you can find available now. It is high in calcium, fiber, and potassium. And the best part- it comes together in 35 minutes!

Total time: 35 minutes
Serves 2

Ingredients

  • 4 ounces whole-wheat spaghetti
  • 1 tablespoon extra-virgin olive oil
  • 1 small leek, white and pale green parts only, halved, washed and thinly sliced
  • 1 small yellow summer squash, quartered lengthwise, then cut into 1/2-inch pieces
  • 4 ounces sugar snap peas, halved crosswise (1 cup)
  • 16 grape or cherry tomatoes, halved
  • 1/2 cup vegetable broth
  • 2 tablespoon minced fresh basil leaves
  • 1/4 teaspoon freshly ground pepper
  • 3/4 cup finely grated Parmesan cheese

Cooking Directions

Step 1
Bring a large pot of water to a boil. Add spaghetti and cook until just tender, about 9 minutes or according to package directions.

Step 2
Meanwhile, heat oil in a medium saucepan over medium heat. Add leek and cook, stirring frequently, until softened, about 2 minutes. Add squash and peas; cook, stirring often, until crisp-tender, about 3 minutes. Add tomatoes and broth and bring to a simmer, stirring often. Simmer until the tomatoes begin to soften, about 1 minute. Add basil and pepper; cook, stirring, until the tomatoes are juicy, 1 minute more. Remove from heat and stir in cheese.

Step 3
Drain the pasta; add it to the ragout and toss well to combine.

Nutrition Info per serving: Calories: 481, Carbohydrates: 62g, Fat: 17g, Protein: 24g, Fiber: 12g, Potassium: 675mg

 

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Run Nerd Awards: Best Running Watches http://womensrunning.competitor.com/2014/04/shoes-gear/run-nerd-awards-best-running-watches_23099 http://womensrunning.competitor.com/2014/04/shoes-gear/run-nerd-awards-best-running-watches_23099#comments Wed, 09 Apr 2014 09:00:05 +0000 Jessica Sebor http://womensrunning.competitor.com/?p=23099

As part of our first annual Run-Nerd Awards, we pick out our 4 favorite running watches.

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When it comes to gadgets for running, nothing is more exciting than choosing a new watch. But with so many options to choose from- basic, gps, heart rate- it can be tough to narrow down the options. We’re here to help! As part of our first annual Run Nerd Awards, we picked our four favorite running watches.

BEST OVERALL: Garmin Forerunner 620 HRM-Run

Hot features: What doesn’t this watch do? It measures distance, heart rate, calories and VO2 max. Plus, by tracking cadence and vertical oscillation, it helps you run with better form. The 620 can even predict how fast you’re apt to race over any distance—and how long you’ll need to recover.

Cool Extras: A highly responsive touchscreen gives the watch a smartphone feel.

Best fit for: Any runner with a pulse. (Heart-rate joke!) But seriously, this watch works for almost everyone (willing to shell out half a grand).

$450, garmin.com

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Tips for Managing and Preventing Shin Splints http://womensrunning.competitor.com/2014/04/training-tips/tips-for-managing-and-preventing-shin-splints_23070 http://womensrunning.competitor.com/2014/04/training-tips/tips-for-managing-and-preventing-shin-splints_23070#comments Tue, 08 Apr 2014 18:56:17 +0000 Jessica Sebor http://womensrunning.competitor.com/?p=23070

Shin splints are a common running ailment, but we can help you ban this pesky injury for good.

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shutterstock_149025581

Spring is an exciting time of year for running. Warm weather and better training conditions makes any runner excited to add miles to their day. However increasing mileage and intensity too fast can lead to a dreaded affliction- shin splints. Also known as medial tibial stress syndrome, shin splints are a troublesome and persistent injury that is the result of an escalation of activity. How do you treat this issue and, better yet, keep it from reoccurring? Try these tips.

Rest and Ice
This is the last thing most runners want to hear, but a little bit of time off can be the most beneficial treatment for shin splints. Plan for some down time, ice the shin, and take ibuprofen to reduce inflammation. When returning to running, increase mileage slowly. If time off sounds unpalatable, remember that shin splints can turn into stress fractures if left untreated. A week off now is better than 4-6 weeks of injury rest.

Consider cross-training
While nothing can replace our beloved running, there are many exercises that will keep you strong and fit while shin pain subsides. Try a spin class or a ride on a stationery bike. Head to the pool for a lap swim. If you really miss running, you can mimic your training plan by aqua jogging, except without the impact.

Get fitted for correct running shoes
Improper footwear is often the source of shin splints. Immediately replace running shoes that are old and worn out. If you pronate while running, which is rolling inward upon impact, it is essential to be in a stability shoe. Professionals at your local running store will be able to analyze your gait and fit you in the proper shoe.

Stretch and Roll
Tight muscles will only increase pain felt during running. Grab a foam roller and focus on calf muscles. Try adding calf raises to your routine. Imbalances can often times lead to pain on one leg. Use these exercises to determine if one side is weaker than the other. Adding a dynamic warm up routine before running can increase range of motion, making runners less susceptible to injury.

Stabilize that shin
Wrapping up shins with a bandage or applying KT Tape pre-run can help keep them secure and stabilized during runs. Compression socks and sleeves can either be worn during a run or after to promote recovery.

Vary your running surfaces
Cambered roads and other hard surfaces create more stress on your legs. While recovering from shin splints, plan for runs on soft surfaces, like gentle trails or grass.

Stop overstriding
Understanding the way you run can help prevent shin splints. Overstriders tend to land heel first, with their foot way ahead of the rest of their body. A way to fix this running form issue is to measure your cadence. Count every foot strike with your left leg for a minute. Ideal cadence is between 170-180. If you fall below this, try to increase your cadence by 5-10% to reduce risk of injury.

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Post-Marathon Plan http://womensrunning.competitor.com/2014/04/training-tips/post-marathon-plan_23064 http://womensrunning.competitor.com/2014/04/training-tips/post-marathon-plan_23064#comments Tue, 08 Apr 2014 09:00:09 +0000 Jessica Sebor http://womensrunning.competitor.com/?p=23064

Build on the success of your first marathon by recovering correctly!

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chayanne taylor

Congratulations, you’ve finished your first marathon! You’ve crossed the finish line, high-fived your support crew and uploaded the pictures to Facebook. Now what?

After months of carefully planned training to complete their first 26.2-mile race, runners often take some well-deserved (and necessary) time off. But after putting in all the work to get in marathon shape, it’s inadvisable to take too much time away from running. The key is to find the balance between recovery and regression.

“I was definitely excited to run again but really had to wait until all my ailments healed,” says Dale Arakawa, 48, from Long Beach, Calif., who completed his first marathon on Oct. 13. A hamstring injury slowed him down during the race, but his finish excited him to continue training as soon as possible. He says, “This process has really altered˛me and, as long as I’m physically capable—I will always˛run!”

Arakawa is part of the Saucony 26 Strong project, a collaboration between Women’s Running and Saucony that paired veteran runners with first-timers to train for a fall marathon. Arakawa and his partner, veteran Chris Spensley, 47, from Newport Beach, Calif., are planning to keep the momentum going by signing up for a half marathon in February.

Christine Sinclair, 27, of Jamaica Plain, Mass., who ran the Smuttynose Rockfest Marathon on Oct. 6, had that same excitement after her first race. “I was ready to run a few days after my marathon but I knew I needed to take the time to recover,” she says. “I remember seeing people in the train station the following weekend with their B.A.A half marathon medals and thought, ‘I wish I could have done that race!’” She registered for the Los Angeles Marathon a few weeks later.

Other Saucony 26 Strong veterans offered these post-marathon tips:

Get healthy. It’s great to harness the excitement of the marathon, but give your body some time to heal. It’s called the off-season for a reason.

Make a plan. Putting another race on the schedule will help you get back into the training routine once you’ve recovered. A half marathon in the winter or early spring can help you keep that endurance base.

 Join a group. If you did the first race solo, find like-minded runners at a local store or club to help keep you motivated and engaged.

To find out more about Dale Arakawa and the rest of Saucony 26 Strong team, visit 26strong.com.

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Behind the Shoot- A.J. Cook http://womensrunning.competitor.com/2014/04/inspiration/behind-the-shoot-a-j-cook_23051 http://womensrunning.competitor.com/2014/04/inspiration/behind-the-shoot-a-j-cook_23051#comments Mon, 07 Apr 2014 19:00:55 +0000 Jessica Sebor http://womensrunning.competitor.com/?p=23051

Go behind the scenes of our Jan/Feb cover shoot with Criminal Minds' actress A.J. Cook!

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A.J. Cook plays Supervisory Special Agent Jennifer “JJ” Jareau on the intense CBS crime drama “Criminal Minds.” So it’s no surprise that she donned the BodyRock Sport Bry Jetsetter Moto Jacket ($220, bodyrocksport.com) like a true undercover diva during the final shots of the day.

MYSTERY MANE

Hair stylist Michael Kanyon got a little funky at the end of the day, giving Cook an awesome blow out to add some feminine mystique to a badass secret agent. Cook went straight into character, posing behind fan-blown bangs and photographer Scott Draper’s aviators.

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Cheer Station: Race Celebration 04/07/14 http://womensrunning.competitor.com/2014/04/just-for-fun/cheer-station-race-celebration-040714_22852 http://womensrunning.competitor.com/2014/04/just-for-fun/cheer-station-race-celebration-040714_22852#comments Mon, 07 Apr 2014 11:00:51 +0000 Jessica Sebor http://womensrunning.competitor.com/?p=22852

Let's hear it for everyone who raced this weekend! Celebrate by looking through this week's Run Brag Gallery!

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We love to celebrate the accomplishments of our Women’s Running readers. Take a look at the latest gallery of #runbrag photos from our favorite run girls – YOU!

Want to be featured in a future Women’s Running Reader Run Brag gallery? Email your weekend race photos to runbrag@womensrunning.com for a chance to be included, or tweet us @WomensRunning using  #runbrag.

*You must own all rights to submitted photos. 

CHECK OUT ALL OF OUR READER RUN BRAG GALLERIES HERE!

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]]> http://womensrunning.competitor.com/2014/04/just-for-fun/cheer-station-race-celebration-040714_22852/feed 0 Women Who Move: Jackie Curley http://womensrunning.competitor.com/2014/04/inspiration/women-who-move-jackie-curley_22846 http://womensrunning.competitor.com/2014/04/inspiration/women-who-move-jackie-curley_22846#comments Fri, 04 Apr 2014 19:00:39 +0000 Jessica Sebor http://womensrunning.competitor.com/?p=22846

"Running allowed my mom and I to battle her strokes together"

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Jackie

Jackie Curley
AGE: 29
Boston, MA
Financial Analyst

I moved to New York City after I graduated college. Being away from my family was difficult—especially when my mom went into heart surgery and suffered two strokes in the hospital. It was hard for me to process the experience and I often found myself in tears.

During that time, Tedy Bruschi, the Patriots linebacker, was returning to play after recovering from a stroke. My family rallied around his story and became hopeful of my mother’s outcome.

But then Mom had a third stroke. I began searching for answers. The New York City Marathon was happening, and I started thinking that I could show her how committed I was to her recovery by doing something challenging myself. I signed up for the Boston Marathon in 2008 as part of Tedy’s Team, benefiting the American Stroke Association. I made a deal with my mom that over the next four months, we would train as hard as we could. Me, for the marathon. Her, for her recovery.

Marathon training was hard, but I got through it. During that time, my mom was able to say my name again for the first time since her last stroke. On race day, I turned the final corner, and there she was, waiting at the finish line. I have continued to run marathons for charity, and my mom has continued to progress with every passing month. I know she’s proud of me but I’m even more proud of her.

MY BEST ADVICE: RUN FOR A REASON

Fundraising and running for a charity can be a lot of work, but having a passion for a cause you love is extremely rewarding and will help you push through, even on the bitterly cold winter days.

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Weight Loss Mistakes- Do This, Not That! http://womensrunning.competitor.com/2014/04/nutrition/weight-loss-mistakes-do-this-not-that_22835 http://womensrunning.competitor.com/2014/04/nutrition/weight-loss-mistakes-do-this-not-that_22835#comments Fri, 04 Apr 2014 10:59:43 +0000 Jessica Sebor http://womensrunning.competitor.com/?p=22835

From green-juice cleanses to alkaline diets, there is no shortage of fad weight-loss schemes. But between all the banter, it can be tricky

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From green-juice cleanses to alkaline diets, there is no shortage of fad weight-loss schemes. But between all the banter, it can be tricky to figure out what works—and what’s a total waste of time. Many assume running and weight loss go hand-in-hand. However, this isn’t always the case. When it comes to lightening your load, runners often make a few key mistakes.

If any of the following blunders feel familiar—rest assured you’re not alone. You’ve got the running part down, now you just have to tie up a few other loose ends and you’ll have a clear path toward dropping unwanted lbs!

Mistake #1- Setting Unrealistic Goals

It’s easy to get overzealous when you start training for a big race. “People often think, Now I’m exercising, so I’m going to lose weight really fast,” says registered dietitian Sharon Richter. “They forget that they could also be put-ting on muscle, so the number on the scale might not be changing, even though their body is.”

Remedy: Richter suggests setting four to eight pounds per month as a realistic goal. “Weigh yourself at the same time and the same day up to two times per week,” she recom-mends. Since a myriad of factors can affect those numbers, avoid getting too preoccupied with singular scale readouts. Instead, watch for progress over the long haul.

Mistake #2: Miscalculating Calorie Burn

“Many runners overestimate how many calories they are burning, as well as how many calories they deserve after workouts,” explains Richter. Since you are often hungry after a run, it can make you feel that you have license to scarf down snacks.

Remedy: By understanding about how many calories you burn, you’ll have a better idea of how to approach post-run replenishment. “Very generally, you burn about 100 calories per mile or every 10 minutes,” she says. “If you’re running 5 miles at a 10-minute pace, that’s going to be about 500 to 600 calories.”

Mistake #3- Going Overboard with Sports Fuel

Sports drinks, chews, gels and bars are important tools in a runner’s training arsenal—but it’s easy to over consume. She explains, “If you burn 600 calories on a run and then have two gels and a bottle of sports drink, you can end up consuming 800 calories without realizing it.”

Remedy: By making calculated decisions about both exercise and diet, you’ll reach your goals, rather than crashing and burning. “When you cut 500 calories a day, you will lose about a pound a week,” says Richter. That means whether you’re cutting 500 calories from your diet or simply burning 500 extra calories through running, you’ll see a steady loss over weeks and months.

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Coat Check http://womensrunning.competitor.com/2014/04/shoes-gear/coat-check_22823 http://womensrunning.competitor.com/2014/04/shoes-gear/coat-check_22823#comments Thu, 03 Apr 2014 19:05:21 +0000 Jessica Sebor http://womensrunning.competitor.com/?p=22823

These cool jackets will keep you dry and warm during blustery spring weather.

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Just because it is starting to warm up doesn’t mean it is time to put away our running jackets yet. Blustery and rainy spring days often mean we still need more than one layer to keep dry and warm. Here are our favorite wicking jackets, designed to keep you cozy, dry and warm while running.

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Healthy Hints http://womensrunning.competitor.com/2014/04/nutrition/healthy-hints-6_22813 http://womensrunning.competitor.com/2014/04/nutrition/healthy-hints-6_22813#comments Thu, 03 Apr 2014 11:37:19 +0000 Jessica Sebor http://womensrunning.competitor.com/?p=22813

Susan Lacke shares the latest health news and research to keep you in the know.

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Tips and research you need to know…

Green RX

Are farmer’s markets the new pharmacy? New York City seems to think so. Gotham recently announced a new initiative called Fruit and Vegetable Prescription Program, which allows doctors to prescribe “health bucks” instead of pills to overweight and obese patients. These vouchers can be redeemed for free fruits and veggies at over 140 farmer’s markets in the city. What do you think of this program? Use #HealthBucks and tweet @WomensRunning your thoughts!

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Healthy Recipes for Cooking-Challenged Athletes http://womensrunning.competitor.com/2014/04/nutrition/recipes/healthy-recipes-for-cooking-challenged-athletes_22797 http://womensrunning.competitor.com/2014/04/nutrition/recipes/healthy-recipes-for-cooking-challenged-athletes_22797#comments Wed, 02 Apr 2014 19:00:51 +0000 Jessica Sebor http://womensrunning.competitor.com/?p=22797

Photography by Peter Bagi

An entire day of recipes from the Racing Weight Cookbook that anyone can make.

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Photography by Peter Bagi


Eating healthy can sometimes be a challenge, especially for busy athletes who don’t have the best culinary technique. But not knowing how to cook won’t be an issue when it comes to preparing these healthy meals from Racing Weight Cookbook: Lean, Light Recipes for Athletes, by Matt Fitzgerald and Georgie Fear. The cookbook delivers 100 recipes targeted for athletes looking to manage their weight. Based on the principles of the best-selling Racing Weight, the complementary cookbook delivers dietary and culinary tips for every sort of chef. In fact, the book is separated into sections targeted for the athlete with varying levels of cooking experience.

These breakfast, lunch, and dinner recipes comprise a perfect day of healthy eating for runners who have limited cooking ability.

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