Whether you are a competitive or recreational runner, tight and weak hamstrings can affect everyone and cause pain and injury among athletes. Yoga can be not only a relaxing and fun way to enhance your strength and release some muscle tension, it can also become a runner’s best friend. According to Katie Neitz of Runner’s World, “A simple yoga routine loosens tight spots, strengthens weak spots, and makes you a better, less injury-prone runner.”

The following pose provided by Kelle Walsh from Experience Life sets its focus on an athlete’s Adductor Magnus in order to “alleviate tightness, prevent hamstring injuries, and make it easier to activate the glutes.” This pose will allow runners to loosen up their muscles that are strained throughout their workout. Athletes can expect to see improvements both on and off the mat by participating in yoga. This pose designed specifically for runners along with many others can be a key component in bumping your workout performance up to the next level!

Target Area: Hamstrings

Pose: Standing Straddle Forward Fold 

When to perform: Post-workout or during recovery. 

 How to do it: 

• Step your feet wide apart (about a leg’s length), with your feet parallel.
• Walk your hands down your legs, and allow your torso to hang between your legs. You can bend your knees and rest your hands on the floor or a yoga block, if you choose.
• Bend and stretch your legs a few times, and press down evenly through the bottoms of your feet to gently deepen the stretch. Then be still, and hold for five breaths.

Note: You can also perform this pose with feet turned inward about 30 degrees, internally rotating at the hips to deepen the stretch.

The next pose provided by Runner’s World aims at both stretching a commonly strained muscle as well as reducing the risk of injury.

Target Area: Shins and arches of feet

Pose: Toes Pose

Benefits: Prevention of plantar fasciitis—stretches out an athlete’s shins as well as the arches of the feet

How to do it:

• Kneel on your mat with your toes curled under.
• Sit back on your heels (you can place a yoga block or pillow between your heels and glutes).
• Breathe deeply for 10 counts.
• Point your toes, place your hands on the mat behind you, and lean back as you attempt to lift your knees off the mat. If your knees don’t come far up, don’t worry. You’ll still feel a nice stretch in your shins and arches.

CK

Works Cited
Neitz, Katie. Runner’s World. “Yoga for Runners.” http://www.runnersworld.com/the-body-shop/yoga-for-runners
Walsh, Kelle. Experience Life. “Yoga for Athletes: There’s a Pose for That!” https://experiencelife.com/article/theres-pose-for-that/

When it comes to building muscle and weightlifting, there is an all too familiar notion that the heavier the weights you lift are, the more muscle you attain. However, a recent study may have just proven that to not always be the case.

THE STUDY

A recent study conducted by researchers at Ontario’s McMaster University studied the effects and differences between two groups of young men randomly divided into two separate groups. Group number 1 used weights 75-90% of their one rep max (8-12 reps) over a timespan of 12 weeks. Group number 2, however, used weights 30-50% of their rep max (20-25 reps). Throughout the 12-week time period, researchers measured the 49 participants muscle strength and size, along with the hormone levels of each of each of the young men.

THE RESULTS

After examining the young men’s muscles and hormone levels, the results were nearly identical! The men who used 75-90% of their rep max did not have any significant difference when compared to the men who did not use their max. Both the muscle strength and size of the participants seemed to mirror one another, supporting the idea that completing fewer reps with heavier weights does not necessarily make you stronger as compared to if you were to complete more reps with lighter weights.

When it comes to lifting heavier weights, the case can be made that your body exerts more energy to complete fewer reps (as little as 1-5 at times). However, by completing more reps with fewer weights, your body is trained in the art of muscular endurance. The two different approaches to weight lifting will train your muscles in different ways to ultimately give you the same final result.

MOVING FORWARD

At some point in anyone’s weightlifting or workout career, however, athletes reach the dreaded plateau. Your body adapts to your workout routine and seeks a change in order to continue seeing improvements. However, the idea that more reps with lights weights can warrant the same results as fewer reps with heavier weights could be a perfect solution. If you have reached the point in your workout where you simply cannot incorporate any more weight into your routine, it might be time to change it up! Confuse your muscles with a smaller weight amount and complete more repetitions. This will train your muscles in a new and effective way in order to ensure you are still improving upon and training the strength and size of your muscles.

CK

Works Cited:

https://greatist.com/move/strength-training-lift-heavier-weights-or-do-more-reps

https://experiencelife.com/article/strength-in-repetition/

Strength training has become a more prevalent part of an athlete’s workout regime. While it has been proven that strength training can help us to build muscle and burn fat, there are so many different factors and reasons why strength training is something that everyone should incorporate into their routines.

Along with muscle building and fat burning, strength training also improves upon a person’s posture and helps to strengthen your bones. As a result of this, the likelihood of an injury among athletes as well as the severity of the injury itself is greatly reduced. In the case of an injury, however, the healing process can also be faster as well. Another added benefit that is associated with strength training is an increase in bone mineral density. According to an article published on Coach & A.D., “in terms of bone material, progressive resistance training heightens protein and mineral content. Significant improvements in bone density have been show to occur after a mere four months of dedicated strength training.”

The results of strength training, however, can go beyond this even. According to Andrew Heffernan of Experience Life, strength training can keep you healthy, and it helps to prevent against and fend off some major chronic conditions.  He reports that “a 2012 paper published in the Journal of Cardiopulmonary Rehabilitation and Prevention reports that muscular strength provides measurable protection against heart disease, cancer, hypertension, obesity, and metabolic syndrome. Stronger kids are not as likely as their less-muscular counterparts to develop type 2 diabetes, cardiovascular disease, and metabolic disorders.”

Along with decreasing your risk of certain chronic diseases, strength training also helps a person age well. Through strength training, our bodies and muscles are better able to prevent against muscle loss as a result of weakening levels of muscle-building hormones and a deteriorating ability to convert the food you are eating into usable muscle for your bodies. As you age, it is important to keep your muscles intact to avoid injury and falls. One of the best ways to do this, according to experts, is through strength training!

Our hormones have a delicate balance that is affected by various factors. One of the more effective and natural methods to balance out these hormones is through strength training. According to Jade Teta, ND, an integrative physician in North Carolina and longtime fitness coach, “weight training is the only activity that creates hormonal changes that help both men and women burn fat while maintaining or gaining muscle” (Heffernan). Strength training can be an important factor when it comes to regulating our hormones. It has also been proven to stimulate production of the sex hormones found in both men and women and act as a source of rebalance.

No matter what your reasons may be for wanting to incorporate strength training into your workout routine, it is highly recommended. Not only will it make you stronger and leaner, it will also provide you with long-term benefits that will help your overall health and wellness!

CK

Works Cited:
Heffernan, Andrew. Experience Life. “The Case for Strength.” https://experiencelife.com/article/the-case-for-strength/

Mannie, Ken. Coach & A.D. “Why strength training is important for all athletes.” https://coachad.com/articles/powerline-why-strength-training-is-important-for-all-athletes/

Squatting is a workout technique that strengthens and tones our glutes as well as various leg muscles including our quads, hamstrings, and calves. Squatting is great because of the versatility of the exercise! It can be performed almost anywhere at any time with no equipment or weights! Another added benefit to squatting is that, due to the increased muscle you are gaining in your legs, you are able to burn more fat as well! More muscle = more fat burned. By engaging the core muscles in the body, squatting helps to improve and strengthen the core as well. Because squats help to improve upon this, you are able to build and maintain a better sense of mobility and balance as well. Along with these benefits, strengthening your muscles will also help to decrease the risk of injury. Adding weights to your squats can help to incorporate your upper body as well, leading to a full-body workout all in one!

According to an article on Experience Life by Heidi Wachter, the following list contains tips and cues to keep in mind in order to ensure you are performing the movement accurately in order to get all of the benefits out of the squat.

• Begin the squat by hinging at the hips and pushing your butt back.
• Keep your feet flat on the floor, balancing your weight evenly.
• Keep your chest up, shoulders pulled back, and spine neutral.
• Engage your core by bracing it throughout the movement.
• As your knees bend, keep pushing your hips back so your weight stays balanced in the middle of your feet

By perfecting your squat during your workout, you will actually be benefitting your everyday routine as well! This is because “squat exercises are a motion that your body uses often in real life. Whenever you bend down to pick something up, you’ll be thankful that, because of your squat exercise routine, you’ll have the strength and flexibility to get the job done” (Fitday).

CK

Works Cited:

Fitday. “The Benefits of Squat Exercises.” http://www.fitday.com/fitness-articles/fitness/exercises/the-benefits-of-squat-exercises.html

Peak Fitness. “Squats: 8 Reasons to Do This Misunderstood Exercise.” http://fitness.mercola.com/sites/fitness/archive/2012/05/25/darin-steen-demonstrates-the-perfect-squat.aspx

Wachter, Heidi. Experience Life. “5 Tips to a Better Squat.” https://experiencelife.com/article/5-tips-to-a-better-squat/

 
 
“IT’S FINALLY OVER” seems to have been the consensus we heard throughout the Spring Market Finish Festival on Sunday. As thousands of runners meandered their way from the Finish to the venue grab food and drinks, there were some who simply plotted down on a nice stretch of grass and called it a day. The human body is a magnificent structure unparalleled to any in the animal kingdom. In its top shape, we are invincible.

But like all finely tuned structures, maintenance and recovery are key. We know that the days following an event there are those who opt from anywhere between: A) I am doing NOTHING for the next couple of days to B) a nice 3 mile run on Tuesday will be just what I need! Please see below on some great recovery tips to get you safely back on the run!

REST

For beginners and pros alike, there is nothing more important than allowing your body to rest after a big race. The amount of exertion and pressure placed on muscle and joints on race day calls for an equal amount of rest. Getting back on the road or a machine can actually increase your risk of injury or performing bad workouts as you may still be sore or sensitive from the event. We understand that you just completed heavy mileage and you don’t want to lose your stamina. That’s completely fine but take it slow if you can’t stay away- use cross training and fill your next days with alternate exercises such as swimming or yoga or a nice long walk to keep your muscles active without heavy exertion.

RECOVER

Have you ever seen a brake pad when it needs to be changed? Ok, so that might be a dramatic example but your body is worn out after a race; not only because of race day but due to the cumulative days of training leading up to it. Your body needs maintenance. Massages and stretches are highly recommended in the days that follow. This will help your body’s circulation to heal your body naturally. If you are feeling extra soreness, ice baths or baths with Epsom salt are an easy and efficient solution. Avoid anything that will weigh heavy on your knees or feet.

EMOTIONAL STABILITY

You have been training for months and have put your heart and soul into pushing yourself across that Finish line. On race day, a huge amount of endorphins are released and can often leave you feeling fatigued or event lightly depressed in the days that follow. Some runners have experienced feeling lost or unbalanced. This is normal. There is a recovery period emotionally as well as your body stabilizes from overworking the endorphins. We have seen that continuing your routine will help to create a sense of continuity and balance. Continue meeting up with friends or your run group but maybe go for a yoga session or a low interval boxing class to keep your energy levels up.

NUTRITION

Running long distance can heavily deplete your body’s antioxidant and energy reserves. During your recovery period, you want to eat foods that will aid your body in replenishing these reserves. Whole grains and protein will help your muscles recover and repair while being easy to digest in case you still feel uneasy after the race. Avocados, cottage cheese with fruit, nuts, not only rich in potassium but in monosaturated fats can help boost overall cardiovascular health. Hydration is also key! Replenish your body with lots of water as well as vitamin-rich drinks such as fruit smoothies or pure juices to elevate your electrolytes and antioxidants.

REFLECT

Most importantly, take pride in your accomplishments. Don’t beat yourself up if you didn’t make your goal time or pace. Take the time to go through your training and race day and jot down what worked for you and what didn’t. Reflect on how you felt throughout the race and how you can improve. Post and share with your family and friends who’s support and encouragement kept you going mile after mile. We all run for different reasons- remember those reasons. The beauty of the human experience is that there is always another day, another race, another chance for improvement. YOU are invincible!

AT

Gustafson, Kristin. “7 Post-RaceRecovery Tips.” Web blog post. ACTIVE.com. Active Network, LLC. Retrieved May 23, 2017

We have all heard the stories, passed down from generation to generation, of our sisters of old bearing children through everything from surviving the Ice Age and global epidemics, to colonization and traveling to new lands, to widespread industrialization and the chaotic modern career. Let’s face it, women are pretty resilient.

We understand, as with all things pregnancy, there are risks to placing exertion on growing life. Yet, pregnant women crossed the Wild West and spent weeks in jail for protesting for our right to vote (We see you, Emmeline Pankhurst.) So, why does there remain a stigma behind the contemporary fit and pregnant lifestyle?

The truth of the matter boils down to ill-informed word of mouth, misconceptions and outdated guidelines. There seems to have always been a dichotomy between what should or should not be done while carrying a child. “Pregnant women were traditionally told ‘don’t move’ and ‘eat for two,’” says Raul Artal, MD, chairman of the Department of Obstetrics, Gynecology and Women’s Health at the St. Louis University School of Medicine.

Many myths and misconceptions about what is good and healthy for women and their unborn child have traditionally replaced information with trepidation: “There’s been a lot of fear, and that’s really been a disservice,” says Catherine Cram, MS, an exercise physiologist and coauthor with Tere Stouffer Drenth of Fit Pregnancy for Dummies (Wiley Publishing, 2004). Stories passed down from nosy neighbors to frantic, expectant mothers have perpetuated this cycle for years. Lack of accessible information coupled with archaic medicinal practices led to many misconceptions which have unfortunately carried over late into the 20^th century.

New Age Information

Fast forwarding to the 1980’s, one forward thinking gentleman would embark on a journey whose work and studies continue to be analyzed and postulated to this day. James Clapp III, MD set out to study what he assumed would be the health risks associated with exercising during pregnancy. With his research many misconceptions, including the following, were put to rest:

1. “Exercise can cause infertility, low birth weight, congenital abnormalities and preterm labor.”
2. “Running and other forms of weight-bearing exercise can cause miscarriage.”
3.  “Don’t exercise for more than 15 minutes at a time.”
4. “Don’t start a new exercise regimen once you become pregnant.”

His work revolutionized the modern woman in a decade that was all about fitness (We see you Jane Fonda) and helped spread the word on a topic that had been, up until then, kept mum (pun intended).

With these misconceptions being put to rest, why do we continue to hear opposing advice from professionals? “Although the American College of Obstetricians and Gynecologists (ACOG) updated its guidelines in 2002, lifting most restrictions on exercise during pregnancy (including keeping your heart rate under 140), many healthcare providers still aren’t aware of the revisions” states Sheila Mulrooney Eldred for the Experience Life Magazine article, Fitness for 2.

Thanks to that other revolution of the 80’s (hello internet), this information became readily available and widespread. According to Clapp’s studies, which can be found in his book Exercising Through Your Pregnancy, there is a plethora of benefits to exercising while pregnant such as:

• 50 percent less likely to need induced labor or to require Pitocin (synthetic oxytocin)
• 50 percent less likely to need intervention because of abnormalities in the fetal heart rate
• 75 percent less likely to need forceps or a cesarean section

Not to mention that these women tend to feel better about themselves during and after the pregnancy. In addition, Eldred continues: “Clapp discovered that the placentas of fit moms tend to function better, creating a better blood flow between mother and fetus. Exercising also increases blood volume in moms, preventing varicose veins and swelling.”

Now that you have the green light, what now?

We are not suggesting that you enroll in Extreme CrossFit with spiked boulders (please don’t) but you do have options on various exercise regimes from running to swimming in order to keep you active and fit while carrying your little bun in the oven. Release the fear of the past and embrace the possibility of the future. Eldred notes these following general guidelines:

• Fuel up. Eat enough to satiate hunger, Clapp says – preferably in small, frequent meals balanced with proteins, complex carbohydrates and healthy fats, and preferably from whole-food sources.
• Stay hydrated. Drink enough to keep your urine relatively clear (that’ll require approximately 91 ounces a day).
• Be gentle with yourself. Expect to ease up here and there. Pregnancy, after all, will cause more dramatic changes in your body in a short period of time than anything else in your life. Your body is also putting a lot of energy and resources into making another body – not a trifling effort!
• Rest as much as possible. Clapp suggests spending an extra hour at leisure for each hour you work out (in addition to your regular rest), and avoiding exercising to the point that you feel stressed out about it.
• Adjust your athletic expectations. Regardless of your activity or fitness proficiency, it’s important to monitor the intensity of your exertion.

Pregnancy is a beautiful and cherished moment in a woman’s life. “I like to see women trusting their own bodies, and that’s what I generally advise them to do. There’s no reason to let everyone around you make you feel tentative about this really wonderful experience.” says Cram when asked for his best advice. While there are some changes that are forced upon us (until next time, Malbec…hello maternity clothes), exercise shouldn’t be one of them.

For the full article, please visit Experience Life, Fitness for 2 (Eldred, 2005).

Photo: Andy Lyons for Getty Images

By Andrew Heffernan

Back pain. Knee pain. Poor posture. Difficulty getting up off the floor. Trouble squatting and deadlifting. What do all these physical limitations have in common? They’re symptoms of poor hip mobility, says physical therapist Kelly Starrett, DPT, author of Becoming a Supple Leopard.

The hips are the most powerful hinges in the body, and they’re vital for everyday movement, he says. “But we sit so much — and move our hip joints into their end range so infrequently — that nearly all of us end up with limitations.” The following moves will mobilize the hip flexors (muscles on the front of each hip joint), the hip extensors (those in the back, including the glutes), and the hip rotators (a complex of six smaller muscles along each joint capsule), all of which contribute to pain-free function and improved athleticism.

Try these exercises post-workout or pre-bedtime for better movement in and out of the gym.

HIP-FLEXOR STRETCH

1. Stand inside a doorway and turn to face the door frame on your right.
2. Step back with your left foot and place your knee and lower leg on the floor to the left of the wall behind you (place a pad under your left knee if necessary).
3. Slide your left leg backward along the wall until you feel a stretch in the front on your left hip.
4. Raise your chest and torso and extend your arms overhead.
5. Grab the doorjamb behind you and slide your arms as far overhead as possible.
6. Press your lower back toward the doorjamb and hold it there for the duration of the stretch.
7. Breathe deeply, hold for one to two minutes, and repeat on the other side.

FLEX-AND-ROTATE HIP STRETCH

1. Stand facing a thigh-high table, desk, high bench, or the armrest of a couch.
2. Bend your right knee and raise your leg to rest your shin on the table, as if you’re doing a modified pigeon-pose stretch.
3. Bend your torso directly forward over your leg.
4. Press your elevated leg into the table for a five-count, then release for a 10-count, moving more deeply into the stretch. Contract and release five times.
5. Repeat the stretch with your torso rotated gently to the left, and again rotated to the right. Keep your back neutral and avoid rounding forward.
6. Slowly come out of the stretch.
7. Repeat the entire sequence with your left leg on the table.

Andrew Heffernan, CSCS, GCFP, is an Experience Life contributing editor. This article originally appeared in Experience Life, the no gimmicks no-hype health and fitness magazine. Learn more at ExperienceLife.com. 

by Nicole Radziszewski

Are you wondering what to wear for an outdoor workout when it’s cold? Or if it’s better to over or underdress at the start? We’ve got some answers for your next outdoor run. 

Since your body temperature rises during vigorous exercise, common advice dictates dressing as if it’s 20 degrees F warmer outside, says Anne Pezalla, an RRCA running coach in Oak Park, Ill.

Everyone is different, though, and “you sometimes have to learn from your mistakes to see what works for you,” she says.

For outdoor winter workouts, Pezalla says, it’s better to wear too much at first and be a little warm than to wear too little and be uncomfortably cold. She recommends dressing in layers that you can adjust as you start warming up, such as a jacket with removable sleeves, arm warmers that you can pull down, or a headband that can be folded to cover or uncover your ears.

It’s also important to choose fabrics that wick away moisture. In cold weather, this means wearing a base layer of wicking fabric that fits close to your skin. Socks made from natural fibers such as wool or mohair will not only keep your feet warm, but they’ll also keep them dry and prevent blisters. Avoid cotton, since it traps moisture when you sweat, causing your body to lose heat faster.

Nicole Radziszewski is a writer and personal trainer in River Forest, Ill. This article originally appeared in Experience Life, the no gimmicks no-hype health and fitness magazine. Learn more at ExperienceLife.com. 

There is a definite learning curve in the half marathon. Tips and tricks are passed on from coach to runner,
from veterans to first-timers. A successful race is the result of managing many small tasks. By
planning ahead, you can make your 13.1 experience a whole lot smoother.

Practice
Practice everything! In your long runs leading up to the half marathon, you should try the shoes, apparel,
breakfast, drink and/or gel that you think you will use on race day. It’s better to discover if something
doesn’t work on a long run than during the marathon. Check the race website in advance to find out
what fluids will be available on course. You can choose whether to supplement with the fuel on course
or carry a different product of your choice.

Goals
Experienced runners should have a goal time, but have some flexibility in that goal for dealing with
weather and other factors on race-day. I like having a primary goal and a stretch goal, but it’s also
good to have a slower time in mind that may you’ll be OK with if weather forces a slower pace. Just
finishing a 13.1 is a huge accomplishment, even if you have to adjust your goal time.

I encourage new runners to focus on finishing their first half marathon, rather than on hitting a specific
time. There should be lots of entertainment to enjoy along the course, and running a solid, fun first
half marathon will set you up well for a more specific goal at your next race! Soak up the energy of the
race, but start conservatively so you can have fun during the second half. The last 3 miles feel as hard
as the first 10, so you should plan to save plenty of energy for the final miles.

Pacing
Many runners get caught up in the excitement of the half marathon and start out too fast. The early miles
always feel easy, but any time “banked” is often given back later. It’s always easier to make up time if
you start a little slow than to recover from starting too fast.

Don’t get caught up in someone else’s pace. Even among runners with the same goal time, you may
find that one runner is stronger running uphill, while another is stronger on downhill or flat segments.
This can cause an awkward feeling of surges throughout the race, which is more difficult than
maintaining the pace that is right for YOU.

If you want to run with a pace group, allow yourself the option of pulling slightly ahead or even
dropping a little behind during segments where the pace doesn’t feel quite right. Remember that
pacers run a steady pace for 13.1, which might not mean a steady effort over hills.

Layers
If you’re expecting cool weather at the start, add some layers that you can pull off mid-race if you warm up or if the fabric rubs you wrong. You can cut the toes off of some tube socks to make arm-warmers, and if needed, wear some “throw-away” gloves and a hat that you can toss as you warm up.

Hydration
Drinking too much plain water before and during the race can be a serious problem. It can throw off
your electrolyte balance, causing a risk of hyponatremia (low sodium concentration). Runners are at a
greater risk of hyponatremia if they take water at all aid stations and don’t consume adequate
electrolytes to maintain sodium balance.

To prevent hyponatremia, you should consume electrolytes with some of your water in the days before
the half marathon and during the race. You can mix in an electrolyte drink or eat whole foods containing
electrolytes. Leading up to race-day, good electrolyte sources include bananas & avocado for
potassium, dairy products (if you tolerate them) and green leafy vegetables for calcium, and chicken
broth or other salty foods for sodium. On race morning you’ll want to stick with lighter foods for
breakfast, mixing carbs & protein. My favorite pre-race meal is a banana with mixed nuts. Eaten 2-3
hours before the race, it provides sodium and potassium, along with carbs, and some protein & healthy
fat.

A half marathon is a lot to manage. Make a plan, but allow some flexibility if things don’t go exactly right. We look forward to seeing you at the finish line!

Submitted by Rebekah Mayer, National Run Training Manager at Life Time Fitness. For more information on Life Time Run training programs, go to www.lifetimerun.com.

There are more options to help you prepare then ever before, from groups to one-on-one coaching. How do you know which one is right for you? Below is a description of each type of training program or plan, as well as a few tips to help you find the right match. We’ve even included tips from one of our expert coaches to help you find the right program to help you reach your goals.

Generic training plan
Typically downloaded from the Internet, this is a “nuts & bolts” plan that includes the basic workouts you need to reach the finish line. Complexity varies greatly, and you can find anything from a basic beginner plan with mileage only, to an advanced workout plan with every workout type you could imagine. It is important to realize that a generic plan is created for the “average” runner in any given category, and choose carefully to ensure you won’t be over or under-training.

Who it’s best for: Many runners start with a generic plan, and it is a typically a free option that can help you reach the finish line if you don’t need a lot of support or personalization.

Custom training plan
Typically created by a coach, a custom plan is designed to fit your training schedule, personal goals and running history. It should be created based on scientific progressions, including recovery time as well as quality workouts. If you’re purchasing a custom plan, look for one offered by a certified coach who has experience coaching at the distance you are training for. Some custom plans even come with an initial consultation where your coach can get to know you better before designing your program.

Who it’s best for: Custom plans are ideal for self-motivated runners who want a detailed plan fit to their schedule. It works best if your life schedule is fairly predictable, so you don’t need to make many changes week-to-week. Custom plans are typically a great value, where you get a program created just for you for less than you would pay for ongoing coaching.

Group training
A group program that is generally designed to prepare runners for a specific event. Groups typically have multiple pace & ability groups, following training plans designed by pace group. Quality programs also include educational seminars, fun socials as well as regular email communications from your coach with workout details and training tips.

Who it’s best for: Group Training can benefit everyone, but is perfect for runners looking to be challenged by a group, or those who want running buddies to make the miles seem to pass more quickly. Check the group schedule to see that it fits into your summer work & travel schedule.

1:1 coaching
Personal coaching to help you reach your goals. Your coach will write your custom training plan, and update it following regular email and/or phone communication. Most 1:1 coaching programs are over the phone with workouts delivered either via email or an online training tool. Look for a certified coach who can motivate you while providing education and a quality plan for you to follow.
Who it’s best for: 1:1 Coaching is great for runners who need a flexible schedule and want to get the most out of their running time. It is perfect for beginners who want a mentor to help them get started on the right foot, as well as experienced runners who want cutting-edge information and a program to help them improve their PR.

Final thoughts from an experienced coach
“Whether an athlete chooses 1:1 training or group training it is important to look at the coach as your partner in working together with you to achieve a personal goal. A good coach will consider all the aspects of your life and the time you have and work with you to provide the best program in your situation.”

“An athlete needs to know if they require a group setting for scheduled runs, especially the longer runs, or if they are disciplined enough to put in the mileage on their own without a group setting. Some people love the idea of running miles with others in a group environment and others enjoy the idea of a solitary run and it is important to know this beforehand.”

-Paulette Odenthal – Life Time Run – Lakeville Coordinator & Coach since 2007. Paulette has run 24 marathons with a PR of 2:51.

Submitted by Rebekah Mayer, National Run Training Manager at Life Time Fitness. For more information on Life Time Run training programs, go to www.lifetimerun.com, or email info@lifetimerun.com.