Adopting a Natural Running Form

Along with the classic runner’s sweet tooth, one of the hardest things to correct is your running form. I found this video featuring two nationally renowned runners, Sandi Nypaver and Sage Canady, in which the natural forms of running are demonstrated.

For runners who are partial to the short, quick runs, being on your toes might be a habit of yours. For the longer distance runners, a bad habit to break might be the relaxed form of sitting too low in your stride. Watch as Nypaver and Canady identify some of the most common erros in running, and edit them accordingly.

The tips within the video are great for any level of runner. Take some of this advice and take time to consciously edit yourself on your next run. 

Happy trails.

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Songs to Add to your Workout Playlist

Ankle-high socks, moisture-wicking shirts, knee-high socks, single or double-knotted shoes. When it comes to running gear, I’m not one to have very many stipulations. In fact, I only have one stipulation and that is: I will not run with headphones in, thus I do not run with music.

Because of this, I often daydream of an alternate running universe where running with headphones isn’t so bothersome for me. In celebration of this alternate universe, I’ve recently made note of a few songs that I’d add to my running playlist if I had one. These songs may never accompany me on my own runs, so perhaps, they’ll find a home with you.

For a quick pace: 212 by Azealia Banks

For the fast runner, or the runner with a short stride, I imagine this might be your anthem. With quick beats to set your stride to, this upbeat hip-hip anthem will help you keep pace, as long as you don’t mind Banks’ potty mouth.

For the casual run: White Teeth Teens by Lorde

If you’re not racing the clock, or the setting sun, Lorde’s smooth vocals and secondary instrumentals might be the perfect background noise for your run. This young, Kiwi has a knack for poetic lyrics and a calm, raspy tone that might not be enough to get you pumped up, but it’ll keep you engaged as you make progress along your pre-destined or impromptu path.

For the classic runner’s sole: Real World by Matchbox 20

With an ever-present guitar strum, this ‘90s hit from Matchbox 20 might encourage you to wear a scrunchie or that throwback pair of neon Nike running shorts once belonging to your hip dad. Don’t stop yourself from singing along, either. It could help with your ability to control your breath. 

Theoretically speaking, I would think that a workout playlist of any kind should match the tempo you're trying to keep. Faced with a uphill slope, fatigue, or ideal weather, the music you listen to should aid in keeping you going. As for me, I'll continue singing the choruses of songs in the confines of my own mind.

Check out this article, "The Top 10 Workout Songs for November 2013", from The Huffington Post. They weigh in on the best tunes to listen to during your run with artists ranging from Rihanna to the U.K. band, Bastille.  

Happy trails.

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Staying Motivated for your Workouts

During this time of year, there are a number of things that might keep you from changing into running clothes and log some miles for the day. The devil on your shoulder—picture a hairy, couch-potato version of Danny DeVito—might try to convince you to indulge in some sweets, catch up on the last few episodes of Modern Family, or stay in the warmth of your bed because it’s a cold, dangerous world out there.

With that being said, it’s a good thing we all have that ideal, healthy version of ourselves sitting on the opposing shoulder to urge us into our workout routines day-to-day. While we’re on the subject of the fit version of yourself, it should be said that you should remind yourself of your goals every so often. When you’re losing track of the progress you want to make and the goals you’ve set, take a break from the calorie counting and workouts schedules to revisit your ‘fit-spiration’, if you will.

Some common ways of maintaining your motivational levels involve making a vision board with quotes, photos, and other miscellaneous items that urge you to keep going. A less crafty version of a vision board might include a hand-written list of five reasons you want yourself to stick to your workout regimen. Keep your vision board or list in a visible place.

Pushing past the days where you’re sore or are tempted much more towards snacking versus running, can be made easier with reminders from your ideal self—the angel on your shoulder. Be sure to give yourself a cheat day, and if all else fails enlist your fitness guru friends as workout buddies. This way you feel a little more accountable, if not nervous as to what insane push-up routine they might put you through if you miss a workout.

If you're looking for some more tips on staying motivated, browse this article from giaim.com 

Happy trails.

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Fourth Meal: 3 Great Snack Ideas

The aroma of freshly brewed coffee on any morning is enough to pull you from your bed to the kitchen. After your senses have been shaken awake and your bed-head has started to lay flat, however, you might not crave a hot cup of Joe. In order to get a midday fill of energy, open your cabinets to one of the following snacks.

1. Hummus on wheat crackers: A mini meal, hummus with your preferred wheat cracker, like Wheat Thins or Triscuits, will give you an appropriate dosage of protein and fiber. This is a heavier snack that can help you re-energize if you have a more intensive workout on a particular day. (280 calories for 3 oz. hummus and 8 crackers)
2. Popcorn (Unbuttered or lightly buttered): For the salty snack-lovers in need of something filling and low in calories. (80-100 calories for 2 cups, popped)
3. Fruit Popsicles: If salty is your second choice, and you’ve got a sweet tooth to satisfy, reach for a store bought or homemade fruit popsicle. For a homemade recipe, use your favorite low-sugar lemonade or juice and mix in sliced fruit for a more filling snack. (75 calories for every 3 oz.)

For a complete list of 25 snacks for a runner's appetite, check out this article from Runner's World. 

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Three fresh Pre-race Dinners

The number one rule the night before a race is to consume carbs, carbs, carbs. But there is no rule that says you must always get these carbs from pasta. Check out these recipes and take a break from plates upon plates of noodles in your next pre-race dinner.

1. Cheese-free Pizza: a great meal to consume a fair amount of carbohydrates in the dough, and choose some natural toppings such as olives, spinach, tomato sauce for vitamins, or meats for some added protein
2. Waffles, fruit & yogurt, and eggs: Try a classic breakfast for your last supper before race day. This meal will satisfy all the needed food groups and add in some potassium from the fruit, and calcium from the yogurt.
3. Chicken and rice: Grilled, slow-cooked, or marinated, chicken serves as a good base of protein to compliment your preferred grain of rice which is low in fat, sodium and cholesterol.

Check out more tip for innovative pre-race dinners at Triathlete.competitor.com

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