Women's Running http://womensrunning.competitor.com Women's Running Magazine Wed, 23 Jul 2014 12:53:27 +0000 hourly 1 http://wordpress.org/?v=3.5.2 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 FitSugar http://womensrunning.competitor.com/?p=27727

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

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biggest dit mistakes

*Content courtesy of FitSugar

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!

***
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!

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]]> 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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3 Runners, 3 Daily Diet Makeovers http://womensrunning.competitor.com/2014/07/nutrition/3-runners-3-daily-diet-makeovers_27598 http://womensrunning.competitor.com/2014/07/nutrition/3-runners-3-daily-diet-makeovers_27598#comments Fri, 18 Jul 2014 12:52:24 +0000 Lauren Antonucci http://womensrunning.competitor.com/?p=27598

Runners in our office submitted their daily eats to sports dietician Lauren Antonucci for healthy makeover tips.

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What should you really be eating? Funny, we were asking ourselves the same question! So runners in our office submitted their daily eats (along with their heights, weights and running goals) to sports dietician Lauren Antonucci, who offered up some quick fixes to take their meals from solid to stellar. 

Erin Ream: The Speedy Racer

Longtime runner ERIN REAM has two big half marathons coming up. For the first, she’d like to run sub-1:35 and close to 1:30 for the second. Coming off of an injury last year, it’s been a while since the 28-year-old has trained hard. Now she runs almost every day and lifts weights twice a week.

6:15 a.m.
Premade French toast with eggs and cherries
Lauren’s notes: Before a workout, try a higher carb, lower protein/fat option, such as 1 or 2 pancakes or waffles (frozen works) with banana and honey, plus 8–12 oz. water.

6:30 a.m.
Coffee with a little cream, water

6:45 a.m.
Ran for 92 minutes. During run: 1.5 scoops of Skratch Labs drink mix and 1 Gu
Lauren’s notes: Great on-the-run fueling and post-run smoothie! Both are well timed and much appreciated by your hard-working muscles.

8:30 a.m.
Smoothie with peanut butter, soy milk, banana and honey
Lauren’s notes: Delete peanut butter and add cup of berries. You would benefit from more carbs and fluid right after your run, but not the fat.

9:30 a.m.
Peppermint tea and water, bowl of cherries
Lauren’s notes: Decrease cherries to ½ cup and add a bit of protein, such as low-fat cheese or yogurt, to keep you full.

12:30 p.m.
Vegetarian Asian noodle dish with zucchini and two mini fried spring rolls, a cup of Tom Kha mushroom soup, water
Lauren’s notes: Add tofu or other protein to lunch—and try to forgo the fried spring rolls most days!
Add a healthy mid-afternoon snack, such as a tablespoon of peanut butter on a banana. This will help curb hunger until it’s time to make dinner and give you time to prepare a balanced meal.

7:30 p.m.
Chicken sandwich, small salad with creamy dressing, 8 oz. chocolate milk, water
Lauren’s notes: Add beans and cooked vegetables to your dinner in lieu of the bread and salad with creamy dressing to provide more nutrition with fewer calories and less fat. If you need to eat something while preparing dinner, make it fruit or veggies—or whatever you know you personally tend to be lacking.

BOTTOM LINE:
By incorporating these changes, you should not only note an improvement in your recovery and, thus, training gains, but you’ll also be able to easily lose a few pounds, which will help you achieve your half-marathon time goals.

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Editor’s Corner: Family Time http://womensrunning.competitor.com/2014/07/girlfriends-guide-to-running/editors-corner/editors-corner-family-time_27590 http://womensrunning.competitor.com/2014/07/girlfriends-guide-to-running/editors-corner/editors-corner-family-time_27590#comments Thu, 17 Jul 2014 19:13:35 +0000 Jessie Sebor http://womensrunning.competitor.com/?p=27590

Editor-in-Chief Jessie Sebor shares how her parent's sacrificed and athletic endeavors shaped her life.

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I have a clear childhood memory of one family dinner when my dad doled out the last spoonful of pesto linguine (the very best, bottom-of-the-bowl bite full of basil-y sauce) onto my plate. At 5 years old, I couldn’t believe he wouldn’t just take this for himself. He had the serving spoon in his hand!

In that moment, I had a flash of understanding: My parents were consistently willing to sacrifice their own happiness for mine—and they didn’t (totally) seem to mind this arrangement. Well, that’s weird! I thought, for a moment, before licking the pesto off of my fingers and thumbs.

Many years later, this memory continues to swirl in my brain. The sacrifices my mom and dad happily made for my brother and me (most of them much larger than a forkful of linguine) continue to humble me.

At the same time, my parents were not fans of filiarchy. They had their own priorities and activities apart from their children. Some other early memories include my dad regularly missing dinner for tennis, and my mom telling me to play on the shore at Walden Pond so she could swim across the lake and back.

It surprises me that moms who run often field questions like, “Can you really train for a marathon with a baby?” or “Don’t you feel guilty leaving your kids while you run?” Though I don’t yet have children of my own, I can speak from the other side of the equation. As awed as I was by the sacrifices my parents made for me, I was shaped by the actions they took to better themselves. My dad’s tennis practices instilled within me the value of working out with friends. Watching my mom at the lake gave me the confidence that I might one day be able to swim just as far.

Our May issue was dedicated to mother runners who somehow find the balance between caring for themselves, their partners and their kids. You inspire me every day. And personally, I’m sending this one out to my mom and dad. Thank you for letting me eat the pasta—while making sure you fed your own lives too!

How did your mom and dad influence your running life ? Let me know—after you tell them of course—by Tweeting me @jessiesebor. I always(!) love to hear from you and almost always(!) quickly respond. 

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7 Running Tips for Moms http://womensrunning.competitor.com/2014/07/training-tips/7-running-tips-for-moms_27571 http://womensrunning.competitor.com/2014/07/training-tips/7-running-tips-for-moms_27571#comments Thu, 17 Jul 2014 12:40:56 +0000 Claire Trageser http://womensrunning.competitor.com/?p=27571

New Moms! We have a few tips on how to make running part of your schedule again.

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Finding time and motivation to run is tough for all of us. For running moms, it is even more difficult. But the benefits and the happiness derived from being active is worth the effort. We have a few tips so running moms to effectively fit in a run into their hectic schedule.

Get a solid stroller

Farel Hruska oversees the Stroller Strides program, a running group for new parents. She says that in order to run comfortably with a stroller, you need to find a model that matches your height, has good suspension for the comfort of your baby, thick wheels with the option to lock the front wheel and a safety strap for your wrist. Check out our stroller reviews here!

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Outsider- the Weather App for Runners http://womensrunning.competitor.com/2014/07/shoes-gear/outsider-the-weather-app-for-runners_27562 http://womensrunning.competitor.com/2014/07/shoes-gear/outsider-the-weather-app-for-runners_27562#comments Thu, 17 Jul 2014 00:41:21 +0000 Kristan Dietz http://womensrunning.competitor.com/?p=27562

Find out about the first app to display the effect of weather on run performance.

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The experience of getting ready to run in the summer isn’t complete without multiple checks of the pre-run forecast. This seasons  presents a myriad of weather challenges.  We’re constantly debating how heat, humidity and storms could affect our workouts.

The Weather Channel once again comes to the rescue. They have combined the GPS capabilities of a running app with their weather expertise to create the Outsider App.

Like other running apps, Outsider uses GPS to track runs. Data can be saved to analyze later. The app also remembers running courses so runners can compete against yourself.

What sets the Outsider app apart is the use of Weather Channel’s propriety Run Weather Index (RWI). The RWI uses factors such as air quality, humidity, temperature, wind, precipitation, cloud cover and rain to find your optimal run conditions. Runners can personalize the app with details such as height, weight, and typical mileage. You can also indicate how much certain weather conditions impact your runs. Using these factors, the app can forecast the ideal time to run with their 48-hour and 10 day forecasts.

Basically you can give up the pre-run ritual of refreshing the Weather Channel website and app every five minutes to find the best time to runn. Let the Outsider app do it for you!

The Outsider app is available for free for iPhone or iPad.

Have you used the Outsider app? Let us know what you think of it! Tweet us @womensrunning.

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]]> http://womensrunning.competitor.com/2014/07/shoes-gear/outsider-the-weather-app-for-runners_27562/feed 0 Big Changes to Women’s Running Series http://womensrunning.competitor.com/2014/07/news/big-changes-to-womens-running-series_27439 http://womensrunning.competitor.com/2014/07/news/big-changes-to-womens-running-series_27439#comments Wed, 16 Jul 2014 17:15:00 +0000 Women's Running http://womensrunning.competitor.com/?p=27439

Big changes coming to your favorite female race series!

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Check out the new look and changes we are making on our favorite female race series, the Women’s Running Series!

An updated logo, new website, more event weekend perks and community support are a few of the changes we have made to ensure that you have the most wonderful race experience. What has not changed is our commitment to delivering the running events for women.

CLICK HERE to get more details about our refresh!

And there’s still time to sign up for our next race in Nashville on September 27!

 

 

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Behind the Shoot: Tia Mowry http://womensrunning.competitor.com/2014/07/girlfriends-guide-to-running/behind-the-shoot-tia-mowry_27511 http://womensrunning.competitor.com/2014/07/girlfriends-guide-to-running/behind-the-shoot-tia-mowry_27511#comments Wed, 16 Jul 2014 12:58:20 +0000 Women's Running http://womensrunning.competitor.com/?p=27511

Take a look at what happened behind the scenes of our May cover shoot with Tia Mowry!

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On the ’90s hit show “Sister, Sister,” Tia Mowry played Tia Landry, the quiet, bookish twin opposite spunky Tamera. But on the morning of our cover shoot, Tia proved that all she has in common with her former sitcom character is a first name (and a real-life twin). Tia brought boatloads (floppy hat-fulls?) of energy on set and shone brightly solo while the camera flashed.

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Lift Weights, Stay Healthy! http://womensrunning.competitor.com/2014/07/news/lift-weights-stay-healthy_27355 http://womensrunning.competitor.com/2014/07/news/lift-weights-stay-healthy_27355#comments Tue, 15 Jul 2014 19:00:18 +0000 Susan Lacke http://womensrunning.competitor.com/?p=27355

Find out what illness can be prevented with a strength training.

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MUSCLE OUT DIABETES

What do bicep curls and diabetes have to do with each other? As it turns out, a lot! A study published in Plos Medicine has found that active women who added an hour of muscle-strengthening exercise weekly reduced diabetes risk by an astonishing 67 percent!

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Spotlight: Vermont City Marathon http://womensrunning.competitor.com/2014/07/active-travel/spotlight-vermont-city-marathon_27391 http://womensrunning.competitor.com/2014/07/active-travel/spotlight-vermont-city-marathon_27391#comments Tue, 15 Jul 2014 12:14:05 +0000 Women's Running http://womensrunning.competitor.com/?p=27391

Verdant views of Lake Champlain and a stellar spectator turnout make this race a bucket-lister.

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RACE

Tucked away in the north-Northeast, Burlington, Vt., spends much of the year covered in snow and whipped by wind. But in late May, the trees bloom, the ice thaws and the town hits the streets for the Vermont City Marathon (vermontcitymarathon.org). Known for its amazing spectator turnout, runners enjoy crowd support at every turn—including a crowd of Japanese drummers at the top of the race’s one tough hill.

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