Women's Running http://womensrunning.competitor.com Women's Running Magazine Tue, 29 Jul 2014 03:30:01 +0000 hourly 1 http://wordpress.org/?v=3.5.2 nashville road closures http://womensrunning.competitor.com/2014/07/news/nashville-road-closures_27876 http://womensrunning.competitor.com/2014/07/news/nashville-road-closures_27876#comments Mon, 28 Jul 2014 23:36:55 +0000 Karen Bingham http://womensrunning.competitor.com/?p=27876

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Tia Mowry’s Daily Diet http://womensrunning.competitor.com/2014/07/nutrition/tia-mowrys-daily-diet_27979 http://womensrunning.competitor.com/2014/07/nutrition/tia-mowrys-daily-diet_27979#comments Mon, 28 Jul 2014 22:00:34 +0000 Amy Reinink http://womensrunning.competitor.com/?p=27979

Check out a day in the life of Tia Mowry's diet.

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dinner

Tia Mowry relies on a veggie-heavy diet to keep her energy up. Check out a day in the life of her diet.

BREAKFAST
“Miso soup with brown-rice miso, seaweed, tofu and carrots is a favorite. I’m a huge fan of soups in the morning. The Japanese believe hot soup in the morning is a great way of preparing the digestive system for a meal. I usually start with that, then have some egg whites with spinach and some oatmeal.”

LUNCH
“For lunch, I love to make quinoa with a veggie medley of broccoli, carrots and cabbage. I usually add a salad with hummus on the side.”

DINNER
“Kelp noodle pad thai—I make this using kelp noodles rather than a heavier noodle with more calories. I add coconut milk and curry and whatever vegetables I have around, and that makes a nice dish for dinner.”

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Reader Run Brag Gallery 07/28/14 http://womensrunning.competitor.com/2014/07/just-for-fun/run-brag-gallery-072814_27875 http://womensrunning.competitor.com/2014/07/just-for-fun/run-brag-gallery-072814_27875#comments Mon, 28 Jul 2014 20:15:54 +0000 Kristan Dietz http://womensrunning.competitor.com/?p=27875

Our readers beat the heat by outrunning it! Check out this week's #RunBrag photos.

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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/2014/07/just-for-fun/run-brag-gallery-072814_27875/feed 0 Hungry Runner Girl: Recovering from a Hard Run http://womensrunning.competitor.com/2014/07/hungry-runner-girl/hungry-runner-girl-recovering-from-a-hard-run_27862 http://womensrunning.competitor.com/2014/07/hungry-runner-girl/hungry-runner-girl-recovering-from-a-hard-run_27862#comments Mon, 28 Jul 2014 16:40:41 +0000 Janae Jacobs http://womensrunning.competitor.com/?p=27862

Nature's ice bath: Jump into some cold water with your friends after a run.

Recovery is just as important as training. Janae Jacobs shares 5 great recovery tips.

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Nature's ice bath: Jump into some cold water with your friends after a run.

Nature's ice bath: Jump into some cold water with your friends after a run.

Nature’s ice bath: Jump into some cold water with your friends after a run.

So, you want to recover from a hard run properly…

Recovery is just as important as training.  Hard runs break your body down. A good recovery program will help your body to start the healing process, bounce back quickly, and adapt to the stress of these hard workouts! In order to become a better runner, we have to recover from one hard workout in order to do the next one.

It is easy to finish our workout, jump in the shower, and then rush off to our next activity for the day, forgetting about the recovery portion of training. But if you really want to take your running to the next level and keep your body happy, then it is important that you take some time to recover!

1. Within 30-60 minutes after finishing your workout, it is so important to refuel. As a teacher I used to finish my workout and then rush to school, finally eating 2 hours after I had finished my workout. My body did not like that and it rebelled. I felt like it would take me forever to feel good again after a speed workout or long run. I switched over to eating a 4 to 1 carb to protein snack as soon as I got to work, followed by a more balanced meal an hour later. This helped me to feel so much better, so much faster. Eating carbs and protein right after your workout will really help you to maximize recovery! You can try food like chocolate milk, a bagel with peanut butter or fruit and yogurt. Make sure that you are also drinking about 16-20 ounces of liquid (something with electrolytes like gatorade) within 10-15 minutes of finishing your hard run.

2. Stretch while your muscles are still warm. And use that foam roller! I like to spend a good 10-20 minutes stretching out my major muscle groups (quads, hip flexors, hamstrings, glutes and calves) after a hard workout. I use my foam roller every day to roll out any knots and tight areas on my body. I know that taking time to do stretch and roll helps my body to bounce back faster after tough runs.

3. Take an ice bath or if you can, jump into a freezing cold river with your best gal pals. This is an excellent way to reduce inflammation and soreness. Just fill your tub with some ice and water, and submerse your lower body, up to your hips, in the water for about to 10-15 minutes. You can also put an ice pack on your joints and any of your muscles that are feeling achy.

4. Follow the hard/easy rule. Follow up a hard run by a day or two of easy running. As runners we sometimes fall into the trap of thinking more is MORE. However after we put our bodies through a lot of stress during a workout, it is essential that we rest and do some easy running before pushing ourselves hard again. You can also try to cross-train the day after a long run or hard workout to give your legs a break from running. This will help prevent them from stiffening up from sitting around.

5. Get into bed early! Try to get 7-9 hours of sleep to allow your body plenty of time to rebuild and repair itself after your hard workout.

Now get out there and run hard but don’t forget to recover like a champ!

***
About Hungry Runner Girl: 

My name is Janae Jacobs and I blog over at the Hungry Runner Girl. I have been running since I was 12 years old and I love absolutely everything about the sport. In my opinion there is nothing better than starting off the day with an early morning run and it is even better when I get to go with my group of running friends. I have a very energetic 2-year-old who keeps me busy. I absolutely love being a mom. The half marathon is my favorite racing distance.  I have a personal record of 1:23:55. Follow me along as I train hard, eat a lot of really delicious food and share the ups and downs of running and life!

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Photo Inspiration: Be Confident and Tough http://womensrunning.competitor.com/2014/07/inspiration/photo-inspiration-be-confident-and-tough_27852 http://womensrunning.competitor.com/2014/07/inspiration/photo-inspiration-be-confident-and-tough_27852#comments Mon, 28 Jul 2014 13:08:06 +0000 Kristan Dietz http://womensrunning.competitor.com/?p=27852

A bit of Monday Motivation to start a happy and confident training week.

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confidence and tough

 

With a new week comes new goals. Plan out what you want to accomplish in the next 7 days and then have the confidence to put your plan into action. We all have varied goals. It could be getting through the week of training, looking towards a big fall race, or making sure you nail your long run. No matter what your plans are, go into your runs knowing that you will be stronger and more powerful once you finish. Stay happy. Stay motivated. And most of all, stay tough.

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Mile Posts: For The Love Of Running http://womensrunning.competitor.com/2014/07/mile-posts/mile-posts-for-the-love-of-running-or-having-it-all_27835 http://womensrunning.competitor.com/2014/07/mile-posts/mile-posts-for-the-love-of-running-or-having-it-all_27835#comments Fri, 25 Jul 2014 16:51:53 +0000 Dorothy Beal http://womensrunning.competitor.com/?p=27835

Dorothy Beal shares how she let go of her worries and learned to love running again.

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dorothy

When I started running, the goal was to complete. It didn’t matter how long a run or race took me. What mattered was that I covered the distance. As I moved up in distance and ultimately settled on 26.2 as my favorite, it no longer became about completing the distance. The goal became how fast I could run it. Hours upon hours were spent doing something I loved…until one day it felt like a chore.

I was still doing something I loved but I felt this little internal voice inside of me saying, “You have to go for this run- OR ELSE.” Or else you won’t meet your goal. Or else you will ruin this training cycle. Or else you may let someone down. Or even worse- let yourself down. It turned two things I loved- running and running a fast-for-me pace- into something that felt like a job instead of something I did for the pure joy of it.

For this reason I relaxed and let go of the “or else” part of training. I started by listening only to my body. If I wanted to run, I did. If I wanted to do a workout, I did. If I wanted to run longer than I knew I probably should, I did. If I felt off that day, I ran less than I thought I was supposed to. This approach allowed me to get rid of stress and get back to what I loved in my core- to run. This didn’t mean I ran any less, or that I stopped having goals. Quite the opposite. Since that ”or else moment” I hit an all time mileage high of 92 miles, and have taken my marathon time down to the fastest I’ve ever run. Some weeks I run 7 days and do doubles. Other weeks I run only two or three times. I run what I am capable of doing or what I want to do, and let go of the stress.

This weekend, as I lined up to run Rock N Roll Chicago Half Marathon with thousands of runners, I started to feel a little nervous. The OR ELSE voice came back in my head. You better race this OR ELSE you are going to be seen as slow. You better move a little faster OR ELSE people are going to think you had a bad day. You better stop going out with friends and eating dinners out OR ELSE you are never going to improve.

Then a little smile rushed over me. That girl that cares about the OR ELSE is gone. I ran 13.1 miles doing something I absolutely love. It wasn’t the fastest I’ve covered that distance and it wasn’t the slowest, but I covered it with a smile on my face.

In my 30′s I’m realizing the only way to truly feel like you have it all is to embrace your life and what you believe in, not what others think it is or how it should be. I can truly say I have it all.

***
About Mile Posts:

Dorothy Beal is a mother of three little kids. She also happens to enjoy all things running. She has been running marathons for 11 years and has completed 27 of them in between chasing her kids around. Dorothy started running as a way to lose weight literally and figuratively, and got hooked in the process. In high school, running a lap around the soccer field was a giant feat. Now she aims to be fit enough to complete a marathon any day of her life. In 2012 she won a contest to be on the cover of Women’s Running Magazine and has loved the community of female runners ever since. She blogs for the Saucony blog and on her own personal blog at www.mile-posts.com. Sharing her passion for running is one of the things she most enjoys behind being a mom and her own personal running. Follow her on Twitter @mileposts.

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Running Vacations: Columbia River Gorge http://womensrunning.competitor.com/2014/07/active-travel/running-vacations-columbia-river-gorge_27823 http://womensrunning.competitor.com/2014/07/active-travel/running-vacations-columbia-river-gorge_27823#comments Fri, 25 Jul 2014 11:40:29 +0000 Makenzie Lobby http://womensrunning.competitor.com/?p=27823

Riverfront Trail

Experience the best of the Northwest by running through the breathtaking trails of the Columbia River Gorge.

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Riverfront Trail


Once upon a time, Ice Age floods defined the Columbia River Gorge region. Flash forward a few million years, and you have one of the most beautifully verdant wildernesses in the United States.

A canyon that reaches depths of 4,000 feet and is more than 80 miles long, the gorge forms a natural boundary between Oregon to the south and Washington to the north. Due to the varied elevation, this massive chasm is home to a range of ecosystems, from temperate rain forests to grasslands to dry woodlands.

The natural diversity of the Gorge region makes it a particularly unique place to explore on foot. And the outdoorsy ethos that defines the land and its locals will certainly inspire some epic runs, says Joanie Thomson, marketing director for Breakaway Promotions and organizer of the Columbia Gorge Marathon. “With almost 100 waterfalls between Portland and Hood River, there is no shortage of beautiful trails.”

Whether you’re just crossing the border or planning to stay for a while, be sure to get out and enjoy the switchbacks, single-track, paved paths, lung-busting ascents and breathtaking surroundings.

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3 Secrets That Make Running Feel Easier http://womensrunning.competitor.com/2014/07/training-tips/3-secrets-that-make-running-feel-easier_27817 http://womensrunning.competitor.com/2014/07/training-tips/3-secrets-that-make-running-feel-easier_27817#comments Thu, 24 Jul 2014 22:37:59 +0000 Leta Shy for POPSUGAR Fitness http://womensrunning.competitor.com/?p=27817

Get stronger with these 3 running tips from POPSUGAR Fitness.

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*Content courtesy of POPSUGAR Fitness

Always wanted to be a faster runner, but dread the thought of incorporating speed drills and track workouts into your routine? Take notes from ultramarathoner Jennifer Pattee, owner of Basic Training in San Francisco. “I am not a particularly fast runner; my body is built for endurance,” Jennifer says. “If I wanted to become faster the quickest way possible, I would do track workouts and speed work. But I don’t really like track workouts and speed work — even though they work — so I avoid them until I have to do them.” Instead she focuses on making running efficient with the following tips, which she’s dubbed “the lazy girl’s approach to speed work.”

  • Try to land flat: How your foot strikes the ground can make a difference in your overall speed, so concentrate on landing midfoot. “Striking with a flat foot is always better than striking with your heel or toe because you are less likely to injure your joints and muscles,” she says. “For people who suffer from shin splints, often those are caused by the way their foot is striking the ground.”
  • Keep strides short: Your stride can also affect your running efficiency, so focus on keeping them regular and short. “Taking long strides might make you feel like you’re going faster, but they actually slow you down,” Jennifer says.
  • Seek out hills: You may dread them, but hills are an excellent way to strengthen your lower body muscles and joints. Find a hill that you can run up and down a few times during your run. “Hill repeats force the muscles in your hips, legs, ankles, and feet to work while supporting your body weight. Plus, while gravity may not feel like your friend, it’s providing resistance for your muscles to work against as you attack that incline,” Jennifer explains. “That extra resistance, combined with your body weight, helps your muscles develop power. Power leads to speed, especially when you’re back running on the flats.”

While you shouldn’t cut out conventional speed training if you are trying to shave minutes off your mile, small changes that make running more efficient can help you with your speed relatively quickly. Take it from Jennifer, who explains the connection between running efficiency and speed this way: “When I am running more efficiently, running feels easier. When running feels easier, I have more fun. When I have fun running, I run more often. When I run more often, I get in great shape. When I am in my best shape, I run my fastest.” Sounds like “lazy” might be a misnomer!

Related Links:

Why Taking a Day Off Will Help You Lose Weight
Get Stronger (and Smarter) During Yoga with 6 Expert Tips
Never Eat a Boring Salad Again
Instantly Feel the Burn with this 4 Minute Ab and Arm Workout
Hidden Danger When Working Out on a Cloudy Day

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Eat Pray Run DC: Tips for Choosing a Fall Race http://womensrunning.competitor.com/2014/07/eat-pray-run-dc/eat-pray-run-dc-tips-for-choosing-a-fall-race_27804 http://womensrunning.competitor.com/2014/07/eat-pray-run-dc/eat-pray-run-dc-tips-for-choosing-a-fall-race_27804#comments Thu, 24 Jul 2014 17:00:37 +0000 Courtney Dredden http://womensrunning.competitor.com/?p=27804

Courtney Dredden outlines her 5 tips for choosing a fall goal race.

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eat pray run dc.jpg

Now is the time when runners flock to the internet in search of the perfect fall race. If you are one of them, you might wonder how to go about choosing a great fall race. There’s no “perfect” race, but these tips might help you find one that is perfect for you!

  1. Decide if you want to race local or make it a “racecation”. There are benefits to both. If you choose a local race, your friends and family can be on the course cheering you on. And there’s something to be said for sleeping in your own bed the night before a race. However, there’s nothing like combining a race and a vacation. My tip for a racecation is to find a Saturday race. Once the race is done, you can enjoy Saturday night without worrying about waking up early to run!
  2. Think about the race environment that you thrive in. Do you like small races or do you need 13 miles of bands, crowds and cheers? Thinking about the type of race environment you thrive in will give you a smaller set of races to choose from.
  3. Pull out your calendar. Now that you’ve decided if you want to race locally or far from home, and have decided on race environment, find out which races in your chosen categories work for your schedule. Do you want to race in September? Or is November or December better for you? There’s no wrong answer here!
  4. Read some reviews. You can google just about any race and read a recap – so do it! Of course you have to take everything with a grain of salt, but if a race is poorly organized, you will definitely be able to figure that out with a few minutes of internet research.
  5. Commit! Once you’ve decided on a race — SIGN UP! Nothing will kick start your training like the thought of being undertrained at the starting line.

What factors do you think about when you choose a race? Tweet @eatprayrundc and @womensrunning to share your answers!

***
About Eat Pray Run DC

Courtney Dredden is the author of Eat Pray Run DC, where she blogs primarily about running, food and D.C. life. A two-time marathoner, she is currently working toward her next big running goal: a sub–2 hour half marathon. Outside of running, she loves her church, Alabama football and her miniature dachshund.

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Quick Strength Training for Runners http://womensrunning.competitor.com/2014/07/training-tips/quick-strength-training-for-runners_27775 http://womensrunning.competitor.com/2014/07/training-tips/quick-strength-training-for-runners_27775#comments Thu, 24 Jul 2014 11:46:49 +0000 Jeff Horowitz http://womensrunning.competitor.com/?p=27775

These quick strength training exercises will make you a faster, more injury-resistant runner.

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Let’s face it: Not all runners love strength training. If you’re like most runners, you would rather lace up your shoes and hit a beautiful trail than sweat in a stuffy gym. You didn’t become a runner to spend more time indoors!

But to run strong and improve your speed, you need to take your workouts into the weight room. Strength training—the right kind of strength training—will make you a faster, more injury-resistant runner.

These exercises were chosen specifically to deliver what runners need most: core stability, muscular balance and complex movement. Perform these exercises together for a complete workout, or mix and match them to get stronger from head to toe.

There is a beginner and advanced variation to suit whatever your fitness level may be currently. Start with the basic version and eventually transition to the advanced. Remember, there is no need to rush this process—as long as you are challenging yourself, you’re improving!

Excerpted from Jeff Horowitz’s Quick Strength for Runners, which is filled with tips for finding your way around a weight room (or your living room).

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Rearrange Refrigerator, Eat Healthy http://womensrunning.competitor.com/2014/07/news/rearrange-refrigerator-eat-healthy_27769 http://womensrunning.competitor.com/2014/07/news/rearrange-refrigerator-eat-healthy_27769#comments Wed, 23 Jul 2014 19:38:31 +0000 Susan Lacke http://womensrunning.competitor.com/?p=27769

Eating healthy can be as simple as where you place the food in your fridge.

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look in eyes

Look Me in the Eye

Eating healthy could be as easy as rearranging your fridge. A team of researchers from Massachusetts General Hospital found that diners were more likely to select healthy items when the cafeteria placed them at eye level. Play this trick in your own kitchen by keeping your celery sticks and fresh grapes front and center in the icebox.

What strategies keep you from reaching for the cookies? Tweet us at @WomensRunning using the hashtag #healthyhints!

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The T-Rex Runner: The Sweat Struggle http://womensrunning.competitor.com/2014/07/t-rex-runner/the-t-rex-runner-the-sweat-struggle_27757 http://womensrunning.competitor.com/2014/07/t-rex-runner/the-t-rex-runner-the-sweat-struggle_27757#comments Wed, 23 Jul 2014 16:48:54 +0000 Danielle Hastings http://womensrunning.competitor.com/?p=27757

Danielle laments her summer sweating struggles- and why she's okay with it.

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sweating

I have recently come to the conclusion that I am the sweatiest person in the entire world.  You know that saying, “Women don’t sweat, they glisten?” I glisten the way a sweat tsunami glistens as it overtakes an entire village. I wasn’t always this way. As a child, I rode horses competitively, but that was pretty much the limit of my physical activity. I sweated a normal amount. Upon taking up running in 2009, that all began to change. Now I’m the person who changes socks, shoes, and shirt mid-long run during the summer because everything is squishy and I can’t handle it. I wring out my clothes at every water stop. Oddly, the sweat isn’t just coming from the “normal” places, like armpits or feet. It’s a full body melt down unrivaled by any of my running buddies, male or female.  The rest of the time, I don’t sweat at all – it’s only while working out. Embarrassed and thinking that something must be wrong with me, I started asking “what gives?”

After doing the type of groundbreaking research that can only come from Wikipedia and WebMD, I learned that the answer is…nothing. I discovered that the amount of sweat people produce is totally individual and works on an odd curve: people who are very overweight and inactive are likely to sweat more, while people of a moderate activity level and normal weight are likely to sweat less. At the other end of the curve, you have some people who are very physically fit and work out constantly. They become so efficient at sweating and cooling their bodies that they begin sweating more.  It almost seems unfair, until you consider that it’s actually pretty cool that your body would become more accustomed to regular exercise, and therefore better at cooling itself over time.

If you’re a sweaty woman out there, I feel your pain. It can be frustrating to look over at the sweat-free, perfectly made up face on the spin bike next to you and think “No fair!” It’s annoying to have to keep a change of clothes in your car for the middle of your long run. Since I can’t change how my body works, I’m going to be grateful that it’s working so hard to let me continue to do the things I love safely and comfortably – minus the squishy shoes, of course. I’ll never be grateful for the squishy shoes.

***
About The T-Rex Runner

Danielle Hastings chronicles her attempt to run a marathon in all 50 states at www.trexrunner.com. She’s the co-founder of www.ramblen.co, which provides reviews of health and fitness resources for travelers. Interests include craft beer, sarcasm and travel.

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Rave Races: Flower Power http://womensrunning.competitor.com/2014/07/races/rave-races-flower-power_27746 http://womensrunning.competitor.com/2014/07/races/rave-races-flower-power_27746#comments Wed, 23 Jul 2014 12:53:27 +0000 Kara Deschenes http://womensrunning.competitor.com/?p=27746

Traipse through the tulips at these flower filled races full of flora!

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Traipse through the tulips at these flower filled races full of flora!

RUNNING ON SUNSHINE
Nestled in Methow Valley, a mixture of paved roads, deer paths and bike trails welcome racers in the Sunflower Trail Marathon & Relay, which runs through meadows carpeted with yellow blooms. Tackle the tough course solo or grab your buddies and enter the relay event, where teams of two to five divide and conquer.
When: 5/9/15
Where: Winthrop, WA
mvsta.com

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The Biggest Mistakes You’re Making in Your Diet http://womensrunning.competitor.com/2014/07/nutrition/the-biggest-mistakes-youre-making-in-your-diet_27727 http://womensrunning.competitor.com/2014/07/nutrition/the-biggest-mistakes-youre-making-in-your-diet_27727#comments Tue, 22 Jul 2014 20:45:33 +0000 Leta Shy for POPSUGAR Fitness http://womensrunning.competitor.com/?p=27727

Make sure you're seeing results by not making these diet mistakes.

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*Content courtesy of POPSUGAR Fitness

You know that crash dieting isn’t a smart idea, but if you’re trying to lose weight, there are other habits that could be causing you to not see results. Make sure you’re seeing results by not making these diet mistakes.

1. Skipping meals: In an effort to keep calorie counts to a minimum, you may think that skipping a meal or two is the best way. But missing meals can slow down your metabolism and cause you to overdo it once you do sit down to eat, so try to stick to a normal mealtime and eat before you are completely famished.

2. Never feeling hungry: Well-timed meals are a mainstay of a healthy diet, but it’s OK to feel those hunger pangs, as long as they aren’t intense (see above). In fact, feeling mildly to moderately hungry is an indication that your metabolism is working properly, says registered dietitian Cynthia Sass. Her tip: if you aren’t hungry about four to five hours after a healthy meal, try cutting back on portions.

3. Deny, deny, deny: Cheat days have their place, but not everyone has the willpower to completely cut out a food for good. In fact, denying yourself something you crave, like desserts or carbs, can make you more likely to binge on them. If that’s the case, try cutting cravings by sharing a dessert, going for whole grains and complex carbs instead of overprocessed foods, and front-loading your day with your carb-rich meals to give you energy for the day.

4. Loading up on the good stuff: Even if you’re eating healthy, it’s possible to go overboard. High-calorie foods like nuts and avocado may contain lots of much-needed nutrients like healthy fats and fiber, but that doesn’t mean you should be eating an avocado at every meal. Strike the right balance between calories and nutrients by watching portions. Here are some ways to do it:

What 100 calories of different foods look like
The best salad toppings for weight loss
Smoothie mistakes that cause weight gain

5. Not counting drinks: Those juices, sodas, and wine glasses add up to hundreds of calories a day that you could be ignoring. Make sure you factor what you’re drinking into your diet, and skip the ones that are full of empty calories (or dangerous no calories, like diet soda) or drink them sparingly.

6. Only counting calories: Speaking of calories, while it’s important to keep them in check if you’re trying to lose weight, only focusing on that magic number is setting yourself up for failure. “Many [diet] programs focus on what I call the ‘surface’ evaluations of foods — how many calories, grams of carbs, protein, etc. a food has,” says celebrity nutritionist Kimberly Snyder. Instead of counting all your calories, take a look instead at the composition of the foods you eat: they should be fresh, whole foods and unprocessed. The bonus? You’ll be able to eat much more if you go for lots of produce and lean meats instead of greasy and fried foods or processed meals.

Related Stories:

3 Secrets to Make Running Easier
8 Essential Stretches to Open Up Tight Hips
Instant Ways to Slim Down Your BBQ
10 Things to Know Before Your First Yoga Class
Why A 15 Minute Workout Is Better Than Nothing

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NYC Running Mama: The Time Suck http://womensrunning.competitor.com/2014/07/nyc-running-mama/nyc-running-mama-the-time-suck_27722 http://womensrunning.competitor.com/2014/07/nyc-running-mama/nyc-running-mama-the-time-suck_27722#comments Tue, 22 Jul 2014 15:30:44 +0000 Michele Gonzalez http://womensrunning.competitor.com/?p=27722

How much time do you waste before a run? Michele talks about how she's trying to minimize the time suck.

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Time Suck

For the last decade or so I have been an early morning runner. But lately I’m finding that it takes me a lot longer than it used to go from awake to out the door, ready to run.

When I first started running in the morning, I would be on my way to my team’s practice (with bags packed for a full day of work as well as breakfast, lunch and snacks) within 15 minutes of my alarm going off. I had no time to waste – and so there was none wasted.

These days, it’s a completely different story. Most days my alarm goes off at 5am and it’s a small victory if I’m out the door before 6am.

But I’m not doing anything productive in that hour (other than personal hygiene which takes maybe five minutes). Instead, there is a lot of Twitter, Facebook, and Instagram checking. Coffee drinking, a trip to the bathroom and overall just a lot of slow movement. I think part of it could be that the early mornings are really the only time of the day when I am truly alone. I want to extend the quiet moments as much as I can.

Marathon training is beginning to pick up, both in intensity and mileage. I’m also trying to incorporate more ancillary activities, including core and strength work. If I hope to get this all in before my husband leaves for work at 7:30am, I need to stop the time suck.

My focus for the next couple of weeks is just that- stop the time suck. My plan of attack: lay out my clothes, set the timer on the coffee maker, and stop using the computer before I run. I need to stop wasting time with trivial distractions and get my butt out the door.

Are you a victim of the time suck?  How do you beat it?  Tweet @nycrunningmama and @womensrunning to let us know!

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About NYC Running Mama: 

Michele Gonzalez is a mom of two young boys, a marathoner, Ironman and ultrarunner. She is a West Point grad and former Army Captain/Iraqi Veteran x3 and blogs at NYCRunningMama.com

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Why I Run: Lauren Fleshman http://womensrunning.competitor.com/2014/07/inspiration/why-i-run-lauren-fleshman_27714 http://womensrunning.competitor.com/2014/07/inspiration/why-i-run-lauren-fleshman_27714#comments Tue, 22 Jul 2014 12:13:59 +0000 Allison Pattillo http://womensrunning.competitor.com/?p=27714

Strutting down the Oiselle runway, i.e., Fleshman’s slowest-ever professional performance.

Find out what keeps Lauren Fleshman motivated and moving fast!

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Strutting down the Oiselle runway, i.e., Fleshman’s slowest-ever professional performance.


Lauren Fleshman ran her first race as punishment for being late to gym class when she was 13 years old. Little did her PE teacher know, Fleshman would blossom into a world-class runner. Two-time U.S. champion in the 5,000 meters, she now races every distance from the 800 to the marathon. The new mom and co-founder of Picky Bars is not only one of the fastest chicks on the planet—she’s also the funniest person we follow on Twitter.

“Running started out as something for me—but then I had my son, Jude. Running is still my me time, but now my family enhances my running in a way that I am only beginning to understand.”

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Hungry Runner Girl: 4 Ways to Get a Personal Record THIS Fall http://womensrunning.competitor.com/2014/07/photos/hungry-runner-girl-4-ways-to-get-a-personal-record-this-fall_27695 http://womensrunning.competitor.com/2014/07/photos/hungry-runner-girl-4-ways-to-get-a-personal-record-this-fall_27695#comments Mon, 21 Jul 2014 19:54:03 +0000 Janae Jacobs http://womensrunning.competitor.com/?p=27695

Janae Jacobs shares way to start training your body now for a PR in the fall!

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As runners we are always striving for progression and getting a new personal record feels pretty darn good.  Getting faster takes work.  It takes more than just running.  It takes discipline, time and dedication BUT I know you can do it if you really want it.  Here are some things to try out over the next few months that can help you to be faster than ever!

1.  Train with people that are faster than you.  They will share their tips and tricks and you can learn through them what they did to get to the level that you want to be at.  The girls I train with every day push me to paces that I never thought were possible. We each have different strengths and weaknesses and by acting like a ‘team’ in our training we are able to pull our teammates up to the next level.  Added bonus—>  It keeps things exciting.

2.  Hit the trails.  Not only will running on the dirt be easier on your body compared to running on the roads but there are usually a lot of hills on the trails.  Hill work = speed work in disguise.  You will build muscle by running hills and after climbing some tough terrains, running on the road will feel easy.  Mentally it will build your confidence and make you realize that you really are strong.

3.  Do core work most days of the week.  It is really important to have strong legs but having a strong core (core includes your hips, back, glutes and obliques too) is also crucial to prevent injuries and to get faster! If we are injured less often then we are able to train harder and run more miles instead of being sidelined because we are hurting.  Having a strong core will help you to maintain proper running form which is so important at the end of a race when we are tired.  A strong core will distribute stress more evenly throughout your body and take some of the pressure off of your legs.

4.  Treat your body better than ever.  Allow yourself to get plenty of sleep.  Eat those foods that you know you should be eating.  Foam roll daily and get yourself to a few yoga classes.  Recover like a champ because recovery is just as important as the hard training runs.  Running and training is hard on our body so make sure that you schedule in these important things so that your body can rebuild itself and get stronger and faster.

Time to get to work!  Get out there and run and don’t forget to have fun!

***

About Hungry Runner Girl: 

My name is Janae Jacobs and I blog over at the Hungry Runner Girl. I have been running since I was 12 years old and I love absolutely everything about the sport. In my opinion there is nothing better than starting off the day with an early morning run and it is even better when I get to go with my group of running friends. I have a very energetic 2-year-old who keeps me busy and I absolutely love being a mom. The half marathon is my favorite racing distance and I have a personal record of 1:23:55. Follow me along as I train hard, eat a lot of really delicious food and share the ups and downs of running and life!

The post Hungry Runner Girl: 4 Ways to Get a Personal Record THIS Fall appeared first on Women's Running.

]]> http://womensrunning.competitor.com/2014/07/photos/hungry-runner-girl-4-ways-to-get-a-personal-record-this-fall_27695/feed 0 Introducing the Women’s Running Blogger Series http://womensrunning.competitor.com/2014/07/news/introducing-the-womens-running-blogger-series_27696 http://womensrunning.competitor.com/2014/07/news/introducing-the-womens-running-blogger-series_27696#comments Mon, 21 Jul 2014 17:16:59 +0000 Women's Running http://womensrunning.competitor.com/?p=27696

Exclusive content from your favorite running bloggers on our site!

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Our running day would not be complete without reading the latests posts from our favorite bloggers. Pre-run, on our lunch breaks, as a bedtime story- we can’t get enough. And for good reason! Reading about another runner’s training and life provides inspiration and a feeling of camaraderie in our sport. We can relate to struggles and triumphs that our fellow runners put into print.

We’ve always loved showcasing bloggers, whether in our magazine or through our Blogger on the Run series. Today we are launching our new Women’s Running Blogger Series.

Every day we will be sharing exclusive posts and content from some of our (and your) favorite running bloggers.  Starting the series is Hungry Runner Girl- otherwise known as Janae- who will explain how to train for a fall PR. Look for her post later today. Throughout the week we’ll reveal our other four bloggers. It is very excited to have these extremely knowledgable and motivational runners share their training, wisdom, and life with Women’s Running.

Once the series gets going, let us know what you think! Tweet your feedback to @womensrunning. We always love to hear your suggestions!

 

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Reader Run Brag Gallery: 7/21/14 http://womensrunning.competitor.com/2014/07/photos/reader-run-brag-gallery-72114_27621 http://womensrunning.competitor.com/2014/07/photos/reader-run-brag-gallery-72114_27621#comments Mon, 21 Jul 2014 12:37:27 +0000 Kristan Dietz http://womensrunning.competitor.com/?p=27621

Summer heat doesn't stop our readers from training and racing. And we have the pics to prove it!

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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/2014/07/photos/reader-run-brag-gallery-72114_27621/feed 0 Running the Numbers: Running Parents http://womensrunning.competitor.com/2014/07/race-tips/running-the-numbers-running-parents_27609 http://womensrunning.competitor.com/2014/07/race-tips/running-the-numbers-running-parents_27609#comments Fri, 18 Jul 2014 19:29:35 +0000 Allison Pattillo http://womensrunning.competitor.com/?p=27609

Get the numbers behind how many of our readers are mom runners!

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Oh how times have changed! Only 15% of mother runners had moms who ran. 

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