The Internet is a truly amazing space, capturing the best and worst of current events, history, advice, humanity, pets, recipes, those song lyrics I never get quite right, and of course, fitness. Every now and then, a fitness myth I thought had been put to bed for good leaks into current online conversation and I hardcore cringe when I see there are lots of people who don’t know about its current condition (ie, it’s a zombie – walking dead fit fiction). One such monster that popped up this week to bite new, unsuspecting victims was an Ab Challenge. Now, to understand why it was rightly called out for being ineffective (and potentially dangerous), here’s what you need to know about your abs:

Your abs, or abdominals, are actually several different muscles, and they are all part of your core. You have the front abs (aka rectus abdominis, which is what you see) and your inner abs (aka transverse abdominis, which is what you don’t see). The rest of your core includes your diaphragm (top of the core “canister”), pelvic floor (bottom of the core “canister”), your multifidus (back muscles) and then your internal and external oblique muscles (side abs). These muscles have to work together. If one muscle is weaker than the others, there will be a “leak” in the “canister”, causing too much pressure to go to either your back, your pelvic floor, your diaphragm, or the front of your abs (diastasis recti, anyone?). Press down on any body part for a few seconds and you’ll understand that more pressure than normal = bad (unless you’re getting a very thorough massage from someone who knows what they’re doing). 

The Ab Challenge in question contained 1) exercises aimed only at 1 part of the core, 2) some exercises that aren’t even that effective for that part of the core, and 3) a ridiculous amount of reps at that. It’s the fitness equivalent of wearing snow boots and a parka to the beach this summer so you avoid sunburn. Yeah, you probably won’t get burnt, but there Will. Be. Consequences.

Here are 3 ways to train your core that are way more effective, core synergy-friendly, and don’t require triple-digit reps:

1. Compound lifts. That’s right – squats, deadlifts, pull-ups, and bench presses all recruit your entire core. Get really good at your form for each of these big compound lifts, and you’ll work that core the way God (not Satan, who clearly wrote that Ab Challenge) intended.
2. Side Planks. There are so many versions of these bad boys that are just too good not to do. They are back, pelvic floor, and diastasis-friendly, and one of my go-tos for just about every level of strength training client.
3. Carries. Walk with even balance while carrying something in both hands (or for added challenge, 1 hand) and you are working that core! We have to carry stuff all the time, so train to do it properly. You’ll not only have a strong core, but you may just win the grocery bag carry event if it is ever accepted into the Olympics.

Knowledge is power! Now that you know better, you’ll be able to avoid those fitness zombies that drain your time and energy with little return. For video examples of the types of exercises I listed above, follow me on Instagram @getstrongrunstrong . 

Memorial Day is not only the unofficial kick-off to summer, but it’s also the start of a summer run streak promoted by Runner’s World and embraced by runners all over the globe. Streak Runners International’s website lists almost 6,000 registered streakers from 69 countries, and as of today, the hashtag #RWRunStreak had 285,000 posts on Instagram, while the more generic #runstreak had 670,000 posts, mostly selfies of runners on roads, tracks, trails, and treadmills. Run streaking has gained popularity in the last decade, with some runners taking it up in the early stages of the pandemic in order to create routine and maintain running consistency without any live races.

So what exactly is streaking? A run streak is a string of consistent running days, running at least 1 mile per day. While Runner’s World summer streak runs from Memorial Day to July 4th, some runners choose to go longer–much longer. Streak Runners International, which streakers can join after maintaining a streak of at least 1 year, lists the top male streaker, Jon Sutherland, as having run over 19,000 straight days, or 53 years, and the top female streaker, Lois Bastien, as having run over 15,000 straight days, or just over 42 years. Some people choose to streak for specific time frames, and then pick up streaking again at another time, which follows Runner’s World promoted streaking model. Runner’s World encourages it at times of the year when running may be a lower priority due to busy schedules or the weather.

Now that you know what streaking is, how can you tell if it’s right for you? Here are some pros and cons.

Pros:

*Helps create consistency. If you want to become a stronger, faster runner, you have to be consistent. Running rewards are cumulative — day after day, week after week, year after year. The accountability of a streak can help maintain that consistency when your motivation is low.

*Challenges you. The cumulative fatigue of running every day can prepare you mentally and physically for those longer races like the marathon. You adapt to pushing through even when you don’t feel like running anymore.

*Community fun! With so many runners streaking at the same time, it can be fun to complete a challenge with a group. Those who struggle with feeling like a “real runner” may finally embrace that identity. Runners struggling with motivation can find a renewed enjoyment by engaging with other runners who share the same struggle.

Cons:

*Biases decision making. Streaking can cause you to make some unhealthy choices. Whereas you normally may have taken a rest day when that knee soreness crept back, you may push through the pain to maintain your streak, doing more harm than good. The body gets stronger from stress + rest. Too much stress and not enough rest can lead to burnout and/or injury.

*Interferes with your training. If you have some serious time goals in the near future, you’re going to have to put in some serious workouts. Streaking every day may leave you too fatigued for speedwork. Again, your body has to adapt to the training stimulus you give it, and recovery is where the magic happens.

*Mindset considerations. When running becomes something you have to do, it can start to feel like an obligation instead of a stress reliever. Streaking can also become addictive. Be honest about the type of person you are and how you could handle an unexpected end to your streak.

If you’re going to try streaking, summer is the time to do it: more daylight, less laundry, and no ice (at least for now…? #globalwarming ). As always, be smart and keep your long-term goals in mind. The pros may run every day, but they don’t streak. One of Keira D’Amato’s “secrets” to breaking the USA women’s marathon record this year was that she wasn’t afraid of taking a rest day when she needed it.

There’s something for everyone in the sport of running, and maybe streaking will be your something :). And if it’s not, that’s just fine, too.

Did you have a fit goal this year?

It’s April, and if you made a new year’s resolution to “get fit”, you may be riding the struggle bus after a winter of cold days and an increasingly busier schedule than you’ve probably had in the last 2 years. You’re not alone; according to Forbes, 80% of people abandon their resolutions, most by the end of February (“The Top 3 Reasons New Year’s Resolutions Fail And How Yours Can Succeed”). Why? It’s not just that life gets busy or the weather sucks. It’s because they set themselves up for failure instead of success by making 1 critical mistake: starting where they want to be instead of starting where they are.

We’re all guilty of this at some point, in some aspect of our lives. Maybe you go too hard on that girls’ weekend getaway because you think you’re still 4-shot Nancy but now you’re more like 1-glass Jen. Maybe you sign up for the PTA and the HRC and the XYZ because you want to be involved in your community, but you actually only have time to drop off store-bought muffins at the fundraiser. Maybe your dream home remodel design looks like something out of a celebrity magazine, but your budget screams “DIY vintage thrift.” Just because we’re not where we envision ourselves doesn’t mean we should just give up the idea. There is a middle ground, and once we can admit where we are or have someone show us our true starting point, it’s much easier to achieve success and appreciate ourselves. Why? Because we can actually follow through with a realistic goal.

Achieving one realistic goal is addictive. It makes us want to set another goal, and then another goal. Because we know we can do it and it makes us feel good. And this creates a consistent chain of actions.

The secret to fitness results is consistency.

Stopping and restarting each January is like hitting every red light – it’s taking longer and longer to reach your destination. Whether you dream of running a marathon or simply not throwing your back out while dancing in the car, stopping and starting over and over again is going to delay your goals. If you can take some action – however small and insignificant you may think it is – on a consistent basis, then you are moving much closer to your goal than if you stop altogether after a furious bout of intense work.

Consistency creates progress, and progress encourages consistency.

Every single one of my clients has some fitness experience. They either belonged to a gym where they took group fitness classes, or followed along to videos at home, or played sports in school, or some combination. What most of them have in common is that their needs and schedules were mismatched with the type of fitness they were doing – they weren’t able to start where they were, so they couldn’t get where they wanted to be. For those taking group fitness classes, they may have needed more individualized instruction or different exercises to meet their needs and goals. Same for those following videos at home – they often chose workouts that were too intense at the time, and they missed valuable feedback on form. Videos and group classes are made to be “one-size-fits-all”, but fitness is very individual. When a workout program doesn’t feel like a good fit for you, you’re less likely to continue doing it. If you feel like you can’t make any progress, you’re not going to be consistent. And if you’re not consistent, you won’t make much progress. 

Here are some tips for being consistent so you can achieve the fitness you dream of instead of feeling frustrated and postponing your goals.

1. Start where you are.

If you get winded walking down your driveway, please don’t start an exercise program that prescribes 5 miles of running every day. You’re setting yourself up for failure (and injury) if you jump levels ahead of what you can do right now. Forget what you saw on Biggest Loser – puking after a workout is not going to keep you coming back (especially if there’s no $100,000 prize at the end!).

If you’re able to walk, start there. Walking is one of the most underrated and best exercises you can do: 10 minutes, 15 minutes, 20 minutes – increase when what you’re currently doing feels easy.

2. Focus on progress, not perfection.

Many people approach fitness with an “all-or-nothing” attitude. If they can’t commit to 5 days of working out, then they might as well just sit on the couch until the week when they can do 5 days. Or, if they miss a week due to illness/life, they think all their hard work is lost and they wait months to get started again. 

Fit people encounter disruptions in their training, too, but they don’t throw all of their efforts away when life isn’t perfect. One day of exercise in 2 weeks is still better than 0 days of exercise. Celebrate your progress and ditch the need for perfection.

3. Break a big goal into small, very achievable goals.

Your first goal should be so easy that you really can’t mess it up. Drink a sip of water when you wake up. Eat 1 vegetable this week. Stand up from your desk 3x today. There is no goal too small, especially if you are a beginner! My line with clients is always, “It should be challenging, but doable.” Pick something that will be a little challenging for you, but that you know you can do. 

Looking for help in maintaining a consistent fitness routine? Check out my services page for strength training and running packages.

Sources

Caprino, K. (2019, December 29). The top 3 reasons new Year’s resolutions fail and how yours can succeed. Forbes. Retrieved March 25, 2022, from https://www.forbes.com/sites/kathycaprino/2019/12/21/the-top-3-reasons-new-years-resolutions-fail-and-how-yours-can-succeed/?sh=61bb18026992 

The Average Runner

People run for lots of reasons – to get in shape, to be social, to cross a marathon off their bucket list, to maybe eat or drink a little extra, to clear their mind – and while most of us will never qualify for the Olympic trials, if we’re going to race, we would like to see just how fast we can get.

Most run coaches will tell you that you need to increase your mileage and/or increase your intensity, running workouts specific to the races you’d like to PR. And this is true. You can’t really run your fastest marathon if you only run 3 miles at the same pace 1x each week. However, an often overlooked way of getting faster is what you can do without running.

A Balancing Act

One of the best things you can do to become a faster runner without changing your weekly run routine is to work on your balance. 

Why?

Running is basically hopping from 1 leg to another. When all of your weight is on 1 leg at a time, your body has to balance all of your weight over that leg. Difficulty keeping that weight balanced can lead to injury at worst or decreased running economy at best. 

Injury 

An injured runner misses out on consistent running. Like anything else in life, you get better when you do something consistently. You start to lose fitness after about 7 days of inactivity, so develop an injury that will take 6 weeks to heal and you may have to pass on that upcoming race or significantly alter your goals.

Running Economy

Running economy is how much energy you use to run. The amount of energy you use is proportional to the amount of oxygen you consume. In general, runners with good economy use less oxygen, and runners with poor economy use more oxygen. If you see two runners running the same pace and runner 1 is breathing heavily while runner 2 is chatting with ease, you could say runner 1 has poorer running economy than runner 2.

There are many factors that contribute to running economy, one being your biomechanics, or how your body moves. In a 2016 review published in Sports Med about modifiable biomechanical factors that affect running economy (meaning factors you can actually change, not just genetics), what happens when your foot hits the ground significantly affected running economy: “Running biomechanics during ground contact appeared to play an important role, specifically those during propulsion. Therefore, this phase has the strongest direct links with RE” (IS;, Is there an economical running technique? A review of modifiable biomechanical factors affecting running economy 2016). Meaning, if when your foot hits the ground your muscles have to work extra hard to keep you balanced (using MORE energy), you’re not going to be as fast as someone who doesn’t need to use as much energy to stay balanced. Not using as much energy = more efficient, or economical.

What You Can Do Right Now

Here are 3 exercises you can do today to get you on your way to that next PR by improving your balance:

1. 1-leg balance sweeps

2. 3-way toe taps

3. Side planks with hip abduction

If you’re looking for a more comprehensive program that works not only on your balance but also on your strength, check out my services page for Get Strong Run Strong packages.

Sources

IS;, M. (n.d.). Is there an economical running technique? A review of modifiable biomechanical factors affecting running economy. Sports medicine (Auckland, N.Z.). Retrieved March 21, 2022, from https://pubmed.ncbi.nlm.nih.gov/26816209/ 

“When it comes to gradual onset of pain while running, there’s usually a pattern of dysfunction.”

For a lot of us, running is a major mood booster and an anchor for the rest of our day, so it’s really difficult to just not run, even for a few days. If we’re in the throes of race training, it’s even more difficult to give up on all the hard work we’ve done to accomplish a race goal. We don’t like taking time off from running, even if continuing to run does more harm than good. So how can we proactively address our pain before it sidelines our regular running schedule?

If your pain isn’t from a sudden trauma, such as a fall, twist, or in my most recent case, a Hess truck slamming into your ankle after careening down the slide at a playground, then there were probably some warning signs ahead of time. When it comes to gradual onset of pain while running, there’s usually a pattern of dysfunction. This means that there were subtle or not-so-subtle hints that 1 or more muscles was weak from not working and others weak from overworking. Our muscles like to work in partnerships, so if one isn’t pulling their weight, another one will jump in to take on the load, keeping you going until you can’t. These partnerships are called subsystems, of which there are 4 main ones in the body. I’ve found connecting the dots within these networks of subsystems to be extremely helpful in the strength training programming I craft for myself and my clients.

Here’s an example of using subsystems to identify and then train to mitigate the cause of pain: I had a client who was experiencing hip pain from running. I asked to see her walk. There was a lot of swaying of hips while she walked, indicating some pelvic instability, so I started with the muscles in the Posterior Oblique Subsystem, focusing on the strength of her glutes and core. Given the patterns of dysfunction that accompany this group of muscles, I also looked at her hamstrings, which tend to be overworked when there’s instability in the sacroiliac joint in the pelvis and the glutes aren’t pulling their weight. Sure enough, her hamstrings were TIGHT from picking up the load of the glutes. With the glutes not aiding in the hip extension required during running and the hamstrings picking up the slack to make this possible, her hips were very unstable walking let alone running, contributing to the pain she experienced. I programmed foam rolling for her hamstrings and lots of glute and core strengthening exercises and then added in 1-leg exercises to build her stability, getting her back to running without hip pain.

The glutes and core are also parts of 2 other subsystems, so I typically start with assessing strength in these 2 areas. Most of the people I’ve trained could use glute strengthening, as we’re often required to sit for most of the day with commutes and desk jobs. And since I train a lot of moms, many of my clients needed to rebuild core strength postpartum. Because these 2 areas make up multiple subsystems, sometimes it takes a little detective work to figure out which subsystem is the main cause of the dysfunction. There also can be a domino effect of multiple subsystems becoming affected if the main source isn’t addressed in a timely manner.

Nevertheless, using subsystems to figure out patterns of dysfunction has been one of the smartest moves I’ve made as a runner and a coach. If we can identify common patterns, we can identify solutions before we succumb to injury.

Here are a few steps you can take right now to identify patterns that put your running at risk:

1. Keep a log of your training. Adding 1 more thing to your to-do list may sound like a drag, and I used to share the same sentiment. However, tracking some basic data is the first step to identifying patterns. A few weeks ago my right knee started bothering me. I was able to look back at my training and realize that while I did a lot of glute abduction exercises, I hadn’t programmed any adduction in a while so my adductors were probably a lot weaker than my abductors. That error plus an uptick in my running was causing a lot of knee instability and the resulting pain. Sure enough, adding in the adductor strengthening reduced the knee pain, helping me to better stabilize while on 1 leg at a time. This is something I’m still working on, and by tracking my strength sessions and my runs, I’m better able to assess what else I need to do.

1. Get assessed. If you’re experiencing acute pain, you should see a doctor first and foremost. But if you have a nagging pain here and there that’s not severe, or if you’ve already been to the doctor and physical therapist but you remain in a cycle of injury, you many want to talk to other runners who take a more holistic approach to training instead of treating specific symptoms. Your first stop can be your local running store, where you can get feedback on your gait and foot strike. Your pain may be alleviated by simply getting new shoes. Your next stop can be a personal trainer who specifically works with runners (like me!). A trained professional sees a fair amount of clients and has to continually keep up with their education to remain certified, so we’re able to spot movements and identify patterns that may not be as noticeable if you’re not trained to look for them. I offer free assessments online so you don’t even have to leave your house!

1. See a specialized medical professional. If you’ve logged your training, been fitted for shoes, and regularly strength train with proper form but you’re still experiencing undiagnosed pain, it’s time to seek out a medical professional that can accurately diagnose you, not just treat your symptoms.  Don’t keep training through true pain, as doing so will only make it worse and could potentially prevent you from running permanently.

Interested in a free assessment? Book one with me here.

So how do you decide where to spend your hard-earned money and time?   

Here are some questions to ask yourself before making your exercise selections. Doing a bit of planning now will help you stay consistent throughout the year.

1. What is my #1 fitness goal?

Choosing a goal is a wise place to start for several reasons. First of all, having a goal in mind will keep you focused and motivated when life makes it hard to keep your exercise schedule. A goal will also guide your exercise selection. Are you looking to compete in a powerlifting competition, or run a personal best marathon, or lose weight, or strengthen your shoulder after surgery and physical therapy? These 4 goals will require very different programs. For instance, if you’re working towards becomes a really strong powerlifter, you’re not going to be able to focus on losing weight at the same time. If losing weight is your main goal, than you may want to reconsider your marathon time goal since your body will need those calories for training. If you’re recovering from shoulder surgery and physical therapy, you may want to hold off on the powerlifting until you regain a foundation of strength. This isn’t to say that you can’t be strong and run well and maybe lose a few pounds along the way, but you need a main priority to guide your training because if you try to do everything well at the same time, you’re going to get frustrated from the lack of progress. Like everything else in life, you need to prioritize what you want to accomplish.

2. What do I need to do to reach my goal?

If you want to run a personal best time, you’re going to have to run consistently. To keep up with the consistent running, you’re going to want a strength training routine that prioritizes your glutes, core, and unilateral hip and knee exercises. If you want to achieve a particular time, you’ll have to backwards plan your running workouts, too. So your training is going to look different than if your main goal is to be a powerlifter. Running 5 days a week is going to do nothing to achieve your goal of a 400 lb deadlift. Deadlifting, however, can really benefit your running. If you’re more focused on getting a lean physique, you want to prioritize strength training and your diet. Figure out what your goal requires, and then plan out your weeks accordingly.

3. How can I be consistent?

Consistency is the key to reaching any goal you set for yourself. If you’re not consistent, it’s going to take a lot longer to reach your goal, if you reach it at all. Be honest with yourself–can you really commit to making that 5 am group class every morning? Will you actually run on the treadmill sitting in your basement? Are you prepared to start lifting on your own? Do you know how to prepare a plan for your goal? Getting started is hard, but maintaining consistency when things get tough is even harder if you don’t have the right resources at hand. If you know you will not run on your own, join a running group or find a running buddy. If you love group classes but you cannot make the scheduled times, find an on-demand program that you can do at any time. If you need some guidance with achieving your goal, find a coach that specializes in what you want to accomplish. Having a plan that works and the level of accountability you need will help you stay consistent in pursuit of your goal.

While 2017 and 2018 were hard years of keep-you-up-at-night, loss-of-loved-ones, identity-altering questions, 2019 was a year that answered in so many ways. I look back on where I was a year ago, and 2 years ago, and how eager I was for 2019 to begin just so I could leave 2018 and 2017 behind and move on with my life, wherever it was headed. This year, I leave 2019 behind with such hope and excitement for what 2020 has in store, and I don’t think it’s a coincidence that 2019 was my first full year of running since 2013.

In 2019, I

• started a new business
• joined a running group of badass, inspirational women
• ran personal bests in the 5k, 5-mile, and 10-mile
• cooked more, with good nutrition to fuel my fitness in mind
• reached my goal weight, meaning the weight my body and I both like
• hipthrusted and deadlifted more than I ever weighed
• slept through the night most nights
• ran a half-marathon with my siblings, full of gratitude for every mile
• coached women to feel comfortable in the gym and strong in their bodies
• spent more time with my kids
• traveled to new cities
• made new friends
• saw Hamilton
• worked on being kinder and patient
• ran every month
• celebrated people I love marry people they love
• read more books
• realized brussel sprouts actually taste really good
• troubleshooted pain that had plagued me for years
• created big goals for the coming year

I truly believe that if you do what feeds your soul, your outlook on life changes. There will always be years that are more challenging than others, years that take too much, years that ask too much, years full of questions about who to be and how to live and what’s next. But the years that give, the years that answer, fuel you for these years. I’m going to store 2019 away for the future challenges to come.

We can’t bend the universe to our will and always get the kind of year we want, but we can control how we react to our circumstances. Whether you’re in a question year or an answer year, my advice is the same: Find your people, move your body, work on your goals, grow.

A new year and a new decade is before us — what are you going to do to grow?

Starting in 2010, women began dominating men in the number of participants for road races. While many point to Oprah’s completion of the Marine Corps Marathon in 1994 as the kickoff to the women’s running phenomenon, there’s a lot about running that appeals to women, and I would argue this is especially true for women in the 30-60 year age range.

For starters, running is one of the lowest barriers-to-entry sports. While a pair of decent shoes and a supportive sports bra aren’t cheap, you don’t need a lot of special equipment, access to fields/courts, or any kind of organized team. Most people can step outside their door and start running, by themselves, at almost any time of day (more on women’s safety in another post.) This low level of preconditions makes running easier to access for many women, especially busy moms, caretakers, and professionals who don’t have a lot of time to themselves.

Running is also a very social sport, which attracts many women. Working out while catching up with your friends does double-duty for your health while making the most of your time. You can’t really chat as much while playing softball, soccer, or swimming, but you can talk and run for hours together. The bonds runners form is unique, as I often find myself and other runners sharing so much with each other while running. Running groups become support networks and close friends, cheering each other on at races and encouraging each other to reach their goals. Who doesn’t want their own cheerleading team?!

The endorphin boost from running may be one of the biggest appeals. Running (usually) makes you instantly feel better about yourself, more energized, and more confident in your abilities, not to mention helps you sleep better and may just guide you into making healthier eating choices since you know that donut won’t be enough fuel for your 10-mile run. For women battling depression, anxiety, stress, etc., the endorphin-boost from running may be a crucial component to their well-being. Despite the high percentage of runners with injuries every year, running becomes addictive, giving people a satisfying “runner’s high” that keeps them coming back for more.

So it’s a no-brainer why so many women are attracted to and participate in the sport of running, but now that women dominate the sport, what changes need to be made to keep us there?

Quality healthcare. With anywhere from 50% – 80% of runners injured each year, quality healthcare is a must. Mom runners are even more susceptible to injury, thanks to the changes pregnancy brings to our bodies. Pregnancy can cause all sorts of changes, but most notably: ligaments loosen, center of gravity shifts, your pelvis widens, your core becomes weaker, and your pelvic floor muscles take a beating. While most women are cleared to resume exercise with no restrictions at 6 weeks postpartum, there needs to be more education around what has happened to your body and what steps should be taken to ensure you return to prior activities safely. Every woman is different, with some resuming running with no issues, while others (myself included) needing a lot more rehabbing to run again. In my opinion, every new mom should have access to a pelvic floor physiotherapist to get a full assessment of what changes have occurred to her body in pregnancy and what she should do to safely return to such a high-impact sport like running. This will vary from woman to woman, so it’s essential that new moms have these 1-on-1 appointments with a specialist who can meet their specific needs. This should be covered by insurance companies and childcare should be provided. Women need quality healthcare to keep them healthy and thriving so they can continue to care for their families and loved ones.

Damn good sports bras that don’t cost a car payment. After a recent trip to my local running store, I’ve been kind of obsessed with the impact a sports bra can have on a female athlete. The manager of the store is also a local high school girl team’s running coach, and he was telling me about Brook’s sports bra initiative, the 27.1 or 27.2 project (can’t remember now, #mombrain). While researching, I couldn’t find any details about it, but from what he said, Brooks basically found that women who run a marathon without adequate support for their chest wound up expending more energy because of the bouncing, leading to them putting in the work for the equivalent of an entire extra mile. A WHOLE EXTRA MILE!!!!! That was pretty shocking to learn. While there’s little equipment required in running, for women, a decent sports bra that’s also affordable is a must.

Fitness FACTS, not fiction. There are a ton of ways to get fit, and a ton of programs out there to do so. There’s no 1 right way, but there are a lot of wrong ways, and many of them target women, drawing on social expectations of body image and outdated pseudo-science. Women weren’t included in major scientific fitness studies until the mid-1990s because it was just presumed that they were similar to men. And while we are similar, we are also very different. Science is still catching up on the decades of not studying women’s bodies for the purposes of improved health and wellness. There are some basics that are agreed on, however:

• Lifting heavy weights won’t make you look bulky (in fact, it’s really hard for women to get bulky, and it requires a mix of consistently really heavy weights, a strict diet, and genetics). Lifting weights will make you a stronger runner, however.
• Peeing your pants during exercises is common but NOT normal. Peeing during exercise or when you’re sneezing, coughing, etc, is a sign that your core and pelvic floor muscles aren’t working together like they used to do. There are exercises you can do to help them reconnect, yet another reason moms in particular should see a pelvic floor physiotherapist.
• Eating quality fats won’t make you fat. Eating excess calories day in and day out that you don’t use will make you fat. You need quality fats in your diet to ward off stress fractures and illness.

I could go on and on, but these are some of the big myths I see, especially in regard to female runners. This is why I love Shalane Flanagan and Elyse Kopecky’s cookbooks, Run Fast, Eat Slow and Run Fast, Cook Fast, Eat Slow. This is also why I love the organization Girls Gone Strong, which produces quality resources and research on female fitness. This is why I became a female running strength coach. Strong female runners strength train, eat well, and practice good running form, which often comes with overall strength and proper body mechanics.

The future is female, and I’m excited to help female runners continue dominating and changing the sport for the better as the next decade unfolds.

What changes would you like to see in running? Comment below!

1. Running is simple, but our lifestyles have made it complex. From shoes to sedentary jobs and commutes, we have altered our natural body alignment, and it takes most people some work to run with good form. Get fitted for shoes, and master some basic body alignment and running form drills before hitting the road. I highly recommend the books, The Running Revolution by Dr. Nicholas Romanov and Alignment Matters by Katy Bowman. I also really like shoes with a “J” frame. Go for fit over brand — I’ve run in at least 6 different brands and I’ve loved them all for different reasons.
   
2. Strength train, strength train, strength train. If I had only picked up some heavy weights and hired a coach to show me proper form 10 years ago, I believe I would have saved countless years of pain, injury, and physical therapy that amounted to little running progress.
   
3. Mindset matters. Your perception dictates your reality. Often, if you think you can’t do something, you won’t do it. This really matters in running, especially when you’re hurting at the end of a race, lungs and legs on fire, and your body just wants to stop. You have to get mentally tough for these exact moments. For more on this, I highly recommend Deena Kastor’s book, Let Your Mind Run. Deena holds the American women’s marathon record.
   
4. Find a running buddy or 2. While you may use running as “me” time, those long runs or even shorter speed workouts can be hard to go at alone. Knowing someone is waiting for you at the trail or the track is some extra motivation when you’re not feeling a run, and talking with a friend without the normal distractions does wonders for the soul. I joined a local running group and I’m so happy I did! (If you’re a female runner in my area, check out SWIFT or message me for more information.)
   
5. Fuel your fitness. I use this hashtag a lot, but it’s so important. While you’re racking up miles each week, you’re going to need to eat more. Don’t fall into the 2 traps I often see: 1) ignoring the hunger so that you’re fatigued from too few calories, or 2) eating a lot of calories but you’re still not feeling energized enough because they’re coming from less nutrient-dense foods. While you’ll definitely have more calories to play around with when you’re running, if you’re using them to eat a bunch of candy, chips, and fast food, you’re not going to feel as strong on your runs. Conversely, if you don’t eat enough food, you’re setting yourself up for fatigue, illness, and/or injury. Fuel your body with delicious food and enjoy the treats, too. Eating should be enjoyable, not stressful.

Once I discovered strength training, I was more excited about my exercise plan for the week, but I still had the drag of running at the same pace every run, and the disappointment when I didn’t meet that pace. I thought I should add speedwork, but I was unsure about how to do it. What pace do I hold for a 400? How do I track meters when not on a track?

I started adding speedwork on a treadmill last winter, and I was astonished at how much I LOVED it! The variety of paces gave me just what I was looking for in a running program. I looked forward to the 1-2 days each week where I purposefully changed up my pace. It kept me interested and I saw the results (combined with my new strength from lifting weights) in the races I ran that spring. However, I knew something was still missing.

I injured my Achilles tendon while adding in all that speedwork last winter, and I dropped off of doing my physical therapy for it after it started feeling better (a BIG NO-NO, FYI). Then it resurfaced and sidelined me for a few weeks. Honestly, I was relieved not to be running for a while. While I loved the variety speedwork added to my routine, sometimes running fast was a big stress. Sometimes I just wanted to go for a run to relax and not worry about the time.

While recovering (smartly, the 2nd time around), I went on a few runs with other runners at a pace where I could talk comfortably. My goal on these runs was to get to know the other women and just feel good at the end of it. There was no pressure to do specific mileage or specific paces. Just like the instant love I found for speedwork, I was hooked on this concept of running for pure enjoyment.

While I knew that if I wanted to train seriously for the half marathon I would have to add speedwork and set paces for long runs back into my routine, I didn’t want to give up the pure joy I got from running slower, either. I needed balance, for I knew I didn’t get enjoyment just from running slower, but rather the variety and relief it brought from the speedwork.

There is a lot of research to support the importance of running slower, mainly how doing so improves your aerobic system, which allows you to resist fatiguing early. Check out some articles here and here for more details. Personally, running slower for me has had so many mental benefits, too, while allowing me to run more often without feeling beat up and disinterested. Slow runs are considered “recovery” runs for a reason.

Keep in mind, however, “slower” is relative. You should have an idea of your pacing and how it should vary based on what kind of run you’re doing that day. You can base your paces on your ability to talk, or if you’re running on your own and you don’t want to be seen talking to yourself, do a little math ahead of time. (You should probably have at least 1 5k under your belt to get a good sense of pacing, but you can just time yourself for 3.1 miles and take the average.) Here’s a formula I like to use, borrowed from Nike’s training plans:

On speedy days, run a mix of:

• your 5k time
• your mile time (subtract about 40 seconds from your 5k time)
• and your 10k time (add about 20 seconds to your 5k time).

Example:

• Your 5k time was 30 minutes, or an average pace of 9:40 min/mile

• Your mile time would be about 9:00 min/mile

• Your 10k time would be about 10 min/mile

For your recovery days, you want to run about 2 minutes slower than your 5k pace.

• So with the above example, that would be about 11:40 min/mile

See the difference? If you’re feeling the burnout from always running the same pace, try adding in some variety using this formula. For a more detailed plan tailored to your specific goals, message me aileen@getstrongrunstrong.com .

Your butt is comprised of 3 gluteal muscles: the gluteus maximus, the gluteus medius, and the gluteus minimus. They’re commonly referred to together as “the glutes.” It’s difficult to ascertain which exercises target which of the 3 muscles, as it varies depending on several factors. What can be determined is whether an exercise targets the upper or lower subdivision of the glutes, or both (like the hip thrust).

The glutes are either directly or indirectly connected to your lower and upper back, your hips, your hamstrings, your lower legs, and your pelvis. Due to the numerous attachment points and the sheer size of your glutes (biggest muscles in your body), if your glutes aren’t strong, a lot of other muscles will step up to take on the load, making you subject to pain, tightness, and even injury.

There are several assessments a trainer or physical therapist can do to determine if your glutes are pulling their weight, and I incorporate many of these into my initial assessments with clients. It’s important to know your underactive and overactive muscles at the start of a training program, so that you can work toward more muscle balance, which will help alleviate symptoms and get you on the way to achieving your fitness goals.

So what do your glutes actually do? Your glutes are responsible for hip extension (think standing up), hip abduction (to the side), and hip external rotation (necessary during several motions to prevent your knees from caving in). While these are important for everyday activities, all of these motions also occur during running, when you’re flying through the air and landing with 1.5x – 3x your body weight, so… it’s really important your glutes are working properly in order to protect your joints and not overtax your other muscles.

For instance, if your glutes are weak, your hamstrings and lower back might pick up the slack. You may be experiencing lower back pain bending to pick up your kids, or your hamstrings may feel super tight and it’s difficult to touch your toes. Or maybe your pain is in your knee, because your hip abductors are weak and they can’t counterbalance hip adduction, so your knees are falling inward while you run. Maybe your hip is the source of pain, since your pelvis is dropping with each stride due to instability from the glutes not being able to help hold it in place.IT band pain? Glutes are connected to that, too. Get the picture? Everything is connected, so you need to figure out the true source of your issue or you’ll just waste time treating the symptoms.

There are a variety of issues that could be causing your pain, but my experience training clients and myself shows that there are some common patterns, many of which involve out-of-balance power dynamics between muscles, the glutes being one of the main culprits just because they’re so big and touch so many other areas.

A solid training program for anyone, including runners, should include glute-dominant exercises. If you’re totally new to training, or you’ve never done glute-specific exercises, you can get started now by squeezing your glutes throughout the day. Then, progress to these exercises:

1. Glute bridges
2. Clamshells
3. Hip thrusts

For more information on an assessment and training program specific to your needs, contact me aileen@getstrongrunstrong.com to help you get strong so you can run strong.

#1: Schedule it in your calendar.

If you have a specific time set aside for exercise instead of just waiting to “see if you have time,” you’re more likely to get it done. Look at your calendar and plan which days and times you can consistently commit to each week. If you pencil in a run every Tuesday, strength training on Thursday, and a yoga class on Saturday, then exercise will become a normal part of your routine.

#2: Get an accountability buddy.

Join a running group, hire a personal trainer, make a friend date at the gym, workout at home with your spouse, post your progress on social media–whatever will help you stay on track because you feel accountable. When I know someone is waiting at the track for me at 6 pm, I go whether I’m feeling a run or not.

#3: Feel confident in your program.

If you know what you need to do before you get to the gym, you’ll maximize your time instead of wandering around figuring out which machines to use. When you have a plan and you know that plan was specifically tailored for your needs and goals, you’ll have more motivation to do it. Confidence in how to do the exercises and the feeling of progress will become addicting, and you’ll want to keep it up.

How do you fit exercise into your week? Drop a comment below.

If you’ve ever belonged to a “big-box” gym, well-known chains with multiple locations, and you’ve sought out personal training, you know that you have to choose from among the 2-6 or so trainers who work there. They may or may not have expertise in your particular needs and goals. Most of these trainers service a wide range of clients day in and day out, so even with the best intentions, they may not be as well-versed in the programming that best suits you. There’s usually a high turnover, so you may have to jump around to multiple trainers just when you were building rapport. And even though you were paying a substantial amount of money, the trainers only received a fraction of that in their paychecks, so they probably weren’t available to you outside of your 25-minute time slot 1 or 2 times per week.

Enter online personal training.

Working with a trainer online helps you get more by paying less, because trainers have more time to spend on you without paying the gym overhead. When I worked at a big-box gym, my clients were paying anywhere from $35 – $65 for each 25-minute session (the cost went up when I was promoted). If they saw me as little as 1x per week or about 4 sessions per month, that cost them between $140 – $260 per month. All they got for their hard-earned dollars was that many 25-minute sessions. There was no other time built in for me to check in with them or provide nutritional guidance. There was no extra time if a workout ran over due to questions or mobility work. The clock dictated start and finish, and if you missed your time slot, you could be charged whether you were trained or not.

Specific training appointments don’t fit everyone’s lifestyles. You may have young kids at home and you’re without childcare. You may work long or irregular hours and have to cancel appointments for last-minute projects or meetings. You may be caring for a loved one and you can’t miss doctor appointments. You may travel often. While fitness should be a priority in everyone’s life, it’s not going to take precedence over loved ones and career obligations. That’s why online training can easily fit your lifestyle, so you can fit it in when you can.

Online training’s other HUGE pro is that instead of choosing between 2-6 trainers, you can choose from thousands, anywhere in the world. This helps you find someone who has expertise in your particular needs, goals, and preferences. Someone who shares your philosophy of fitness, or whose philosophy you want to adopt. Someone who you connect with, making the training more “personal”, and hence motivating to keep you going.

Have more questions about online personal training? Comment below.