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    • Our Program >
      • Signature Training Program
      • Strength and Cardio Boot Camp Program
      • Full and Half Marathon Training Plans >
        • Grandma's Marathon Training
        • Twin Cities Marathon Training
    • Giving Back
    • Our Story
    • FAQ
    • Meet Our Founder
    • CORE VALUES
    • Ways to Join our Community
    • Kids on the Run
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    • Celebrate Moms 5K Virtual Race
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OUR Latest + GREATEST

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Never Underestimate the Power of the Walk Break

5/26/2016

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So you’ve been doing this running thing for awhile. You’re stronger and faster than before you started, but you still don’t feel like you’re a “runner” because you take the dreaded walk break?

News flash! Research indicates that periodic walking, in training and in races, can help you run farther and with reduced aches, pains and injuries.

Still, many runners see a walk break as a sign of failure, and tend to only walk when they are unable to run anymore. What if we told you that some of the most seasoned runners in Moms on the Run, from 5K veterans to Boston Marathon qualifiers, not only take walk breaks, but schedule them into their training and races?

Many experts agree on the science behind the run-walk method. As personal preferences go, it may not be a good fit for everyone. But if you’re looking for a way to relieve aches and pains while training for that next race distance, it may time to give it a try.

“Walking reduces the impact forces on the muscles, joints and tendons, and reduces breathing rate and heart rate,” says running coach Jenny Hadfield, co-author of  ‘Marathoning for Mortals.’ “So runners are able to cover more distance with better form and alignment, and a reduced risk of fatigue.”

A 2014 study in the “Journal of Science and Medicine in Sport” looked at 42 non-elite runners who trained 12 weeks for their first marathons. A week before the event, the runners were split evenly into two groups: those who would run the entire way and those who would take 60-second walk breaks every 1.5 miles.

The walk-breakers performed well. Runners in both groups finished the marathon with similar times, and the group that took walk breaks experienced less muscle pain and fatigue after the race than their running-only counterparts.

Olympic distance runner, author and trainer Jeff Galloway pioneered the walk-run method in the mid 70s. He added walks to his students’ training because he saw that it helped them run farther and for longer periods of time than if they tried to plow through the distance just running, and with fewer injuries.

One 50-something female student implemented Galloway’s technique and clocked her fastest half marathon in more than two years, finishing in 1:55.20 at the 2016 Pensacola Beach Run.

Bottom line – strategic walk breaks can help you become a stronger runner! Try it for a couple of your training runs and let us know how it goes in the comments below.
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‘Running Home’ Tops Our Summer Reads List

5/18/2016

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And author Alisha Perkins is our Aug. 26 banquet keynote, too! 
​

It’s only fitting that “Running Home,” the debut book from mother runner and blogger Alisha Perkins, hits bookshelves this week. May is National Mental Health Month, and for those not familiar with Alisha’s story, she’s been very open (on her blog and as a contributing writer for other outlets) about her intense struggles with anxiety.

In 2011, Alisha started running regularly as a way to cope with the increased anxiety she’d been experiencing after having children. Before long, she started crossing monthly half marathons off her list. The story doesn’t end there, but Alisha keeps it real with her tales of balancing mental health, the need to run, making time for her family and sharing her newfound voice through writing.

In case you’re wondering: This is not a sponsored post. We just happen to feel strongly about the courage Alisha oozes, and the goodness that comes when we encourage one another to talk openly about life’s challenges. In fact, we’ve yet to meet a Moms on the Run team that hasn’t done some form of the same (whether exercising together or not!).

Alisha’s husband, three-time MLB All Star Glen Perkins, penned Running Home’s foreward. He says the book is for “the runner, the runner’s husband, wife, girlfriend, boyfriend. … The person struggling with anxiety or the partner of someone struggling with anxiety. Even the dumb jock husband who’s scared to watch two toddlers by himself.”

Sold? OK, here are a few ways to experience Alisha’s raw goodness if you haven’t found a way to get your hands on the book just yet:
  • Check out her blog at alishaperkins.com and subscribe to updates
  • In Minneapolis on July 31? Take part in Alisha and Glen's annual race for charity, Fifteen's 5K, a Moms on the Run partner race. Join Team Moms on the Run with passcode MomsRock. Cross the finish line on Target Field, then receive your finisher's medal from a Minnesota Twins player.
  • Planning to be in the Twin Cities in late August? Mark your calendar for Friday, Aug. 26: Our annual celebration banquet with Alisha as the keynote speaker!
  • Feeling lucky (and planning to be in the Twin Cities in late August)? Then register for our Aug. 28 Moms on the Run 5K or 10K and pre-register for the Aug. 26 banquet by Friday night, May 20. You’ll be entered into a drawing to win one of two signed copies of Running Home! (We’ll announce the winners on our Facebook page next week.)

​Photo courtesy of alishaperkins.com

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Meet Victoria, Our May KIND Inspiring Mom

5/18/2016

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​Congratulations to our May 2016 KIND Most Inspiring Mom, Victoria, of Roseville, MN!

Entering her fourth year as franchise owner and head coach for Roseville Moms on the Run, Victoria epitomizes courage, strength and inspiration as a fitness coach, and as she and her husband seek to grow their family through adoption.

“Whenever you see Vickie she always has a smile and a kind word,” says Roseville participant Julie Loken, starting her third spring/summer season. “She is concerned about each and every woman that she coaches. … She cares for and nurtures all of us and lets us know how special we are. She is a role model, mentor and awesome person.”

A runner since high school, Victoria says she has a strong passion for helping other women along their respective fitness journeys. She has been part of MOTR since 2013 and enjoys getting to know each participant and seeing the progress they make.

“It's been a joy to see goals being smashed throughout the seasons and to embrace disappointments and move on,” Victoria says. “We've become a family that supports and encourages one another, not only during class and races, but also in life.”

This August, she will run her second Ragnar Great River Relay along with 11 others from Roseville MOTR, continuing to push herself in different ways and lead by example.

Her typical routine is to hurry up and finish local races, then run right back onto the course and encourage others across the finish line, running right alongside them. Good thing she’s fast. She was the third woman to finish the 2016 Charities Challenge Mother’s Day 5K, with a time of 23:22.

A few of her favorite Twin Cities area races include the Red, White & Boom (where she and a friend finished second in the 2015 women’s half marathon relay division); Women Run the Cities and the TC 10 Mile. “I love the energy and excitement of races from runners and spectators,” she says. “The TC 10 Mile is jam-packed with runners and spectators, with a beautiful course! It’s awesome being a part of something so grand.”

In addition to being a MOTR certified running coach and instructor, Victoria is a certified group fitness instructor and maintains several other certifications: BodyPump®, BodyFlow®, Cardio Kickboxing, R.I.P.P.E.D, Pilates, Yoga, Core Conditioning, PiYo®, Boot Camp, Tabata, BodySHRED, HITT, Barre Blend and Silver Sneakers.

Congratulations, Coach Victoria! You inspire us on and off the running trails!

ABOUT KIND: Since its founding in 2004, KIND has been on a mission to make the world a little kinder one snack and one act at a time. #LiveKIND and do the kind thing for your body, your taste buds & your world.™


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What Makes You #MOTRstrong?

5/17/2016

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This year we've challenged you to share what makes you feel connected, confident and STRONG via our season-long #MOTRstrong Instagram Contest.

What happens during good (and bad) runs to push your teammates through, to your inner circle? What is all this #motherrunner fuss about? This awesomesauce about women supporting other women through new things, new fitness (and other challenging life) journeys? SHOW US...

Well, you're certainly answering the call! Here are just a few of those #MOTRstrong moments, captured over the last month out on the trails of life.

Remember, we'll choose one lucky winner each month (May, June, July and August) for a chance to win some great prizes from our partners (VIP tickets to see Glennon Doyle Melton, anyone?). So keep 'em coming!

Life threw its best at me today. Five minutes before the first class of the season, I'm in my jersey, me and the kids all crying: pure chaos! Hubs swept in and told me to LEAVE and took over. The class was moved indoors due to rain, I was running late, but still made it! Made a new friend, we talked and chatted the whole time, and just RAN! It felt so amazing! One hour out and now I'm back and ready to face life again. □□□ #MOTRselfie #MOTRstrong #momsontherun #2016hatteberg365days

A photo posted by Katie (@klhatteberg) on Apr 27, 2016 at 7:09pm PDT

@ragnarrelay don't care about a little rain! Neither do these #MOTRstrong #MotherRunners! #rain #MomsOntheRun #MOTRselfie White Bear Lake - 44 degrees, 15 mph winds blowing off the lake - these ladies are definitely MOTR strong!!

A photo posted by Cathy Schmit (@cschmit55127) on Apr 27, 2016 at 6:18pm PDT

Me and my run buddy! #momsontherun #motrselfie #motherrunner #seenatalieruntwv #mnrunner #Motrstrong

A photo posted by Natalie (@onatalieolsen) on May 4, 2016 at 10:56am PDT

"The better we take care of ourselves, the better we can take care of others." #MOTRstrong

A photo posted by Kristina Reitzel Ticknor (@woodbury_motr) on Apr 17, 2016 at 7:15am PDT

Our Farmington @momsontherunusa group showed they were #MOTRStrong last night with a great interval run and boot camp, followed up with some sunset stretching in beautiful Rambling River Park. Come join us! Learn more at www.momsontherun.com. #FitMoms #RunningTribe #BestScenery #workout #motherrunners #latergram #sunburst

A photo posted by Farmington Moms On The Run (@farmingtonmomsontherun) on May 5, 2016 at 2:11pm PDT

Explored some new routes this morning with #momsontherun endurance runners. Beautiful chilly morning for a run with great company! #motrstrong #lovemyteam #motrburnsville #seenatalieruntwv #motherrunner #womenrunning #womensrunningcommunity #inspiringwomenrunners

A photo posted by Natalie (@seenatalierun) on May 14, 2016 at 7:16am PDT

​
Need a review of contest details? 
Get your post up by May 31 to be considered for our first prize, announced in early June! Remember to use the tags #MomsOnTheRun and #MOTRstrong along with which category you're entering your photo: #BestScenery, #LoveMyTeam, #Unstoppable or #MOTRselfie. More details on rules and prizes here.

Not on Instagram?
That's OK. We've just recently started to "IG" more often ourselves. You can still join the conversation (just not the contest) on Facebook, Twitter, Pinterest (wherever you're imagination takes you!) by tagging those pics and posts with the contest hashtags! As our late and very talented friend Prince would say, "Let's go crazy...!"
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Hitting the Trails Again? Be Smart About It.

5/2/2016

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Core movements like lunges help build large muscle groups used in running and prevent injury.
So the weather has warmed up and you’re ready to hit the running trails again? Or take your running routine back outside and off the dreaded treadmill? Whether you’re new-ish to running or making a return, here are three tips to get you on your way safely and confidently:

  1. Listen to Your Body
    Regardless of what distance you’re preparing to run, listen to your body closely in order to prevent injury. Don’t follow one curriculum or schedule so precisely that you push through aches or pains simply to “check a box.” If you’re getting back into running or ramping up intensity, be smart about it. Maintain flexibility and patience with yourself.

    Start by giving yourself permission: It’s OK to run at a slower pace, run fewer miles or walk more than is scheduled. If you’re training with intervals, consider increasing their intensity more gradually than the schedule indicates. Set the goal that is appropriate for YOU. You’re the best person to judge your body’s need for rest vs. a run.


  2. Incorporate Strength Training
    Women runners who strength train regularly aren’t just stronger. They’re also healthier, less prone to injury and have greater endurance and higher metabolic rates. We see far less injuries among participants who incorporate at least some strength training, even as little as once per week.

    Integrate core movements that build up the large muscle groups used in running, like lunges, squats, push-ups and planks. These can compliment (or jump-start) your regular strength routine. Focus on static strength moves vs. cardio “explosive” moves to minimize undue stress on the joints.


  3. Don’t Skimp on Stretching
    Stretching is crucial for women who want to stay injury-free during a running program. At minimum, your post-running routine should include stretches for the hamstrings, quadriceps, IT band and hip flexors. Hold each stretch for at least 30 seconds and stretch each muscle group more than once.

    If you need a refresher on basic stretches, strength training moves or other running topics, make sure to check with a certified fitness instructor (we like our Moms on the Run head coaches best!).​
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