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This blog is the fifth in a series where our National Fitness Director, Olympian Carrie Tollefson, brings tips for injury prevention and strength training to help improve our running performance. Today, Carrie shares a simple but great strength exercise: squats. #trainingtiptuesday “Squats are a great exercise to build strength and help propel us going forward during those long runs, short sprints, and on the hills," explains Carrie Tollefson. "In addition, with proper form, squats help build muscle to protect our knees and keep us healthy.” Click below to watch Carrie demonstrate proper form. 
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This race is a chocolate lover's dream! The Chocoholic Frolic 5k & 10k, located on Harriet Island in St. Paul on Nov. 3, are chip-timed runs that reward you with chocolate at the finish line. Just want to take your sweet time? Run, jog, or walk your way through the course and enjoy chocolate stops along the way! At the finish line, you will be greeted with melted chocolate and treats for dipping. Each participant will receive a technical quarter zip jacket, a commemorative medal and a Chocoholic Frolic Finisher Bar. Kids can join in too! Each child receives a race shirt, medal and a finishers bar. To get the Moms on the Run discount, use promo code: MOTR. For more information and to register, click here. Whether you’re starting with an idea, you’ve got your course set and just need the equipment, or you could use a little help with registration, timing and results, our sponsor Anderson Race Management can get you to the finish line.  Moms on the Run is featured in MN Run Blog! Check it out here. And a big thank you to MN Run Series for featuring us!  This blog is the fourth in a series where our National Fitness Director, Olympian Carrie Tollefson, brings tips for injury prevention and strength training to help improve our running performance. Today Carrie shares a simple but great rehab exercise. #trainingtiptuesday Our ankles are what I call our anchors, and if our anchor doesn't keep us up right then what will? I know this is really old school but it works. After sprains and surgery, physical therapists, doctors, and coaches have had me follow this simple exercise: drawing ABCs in the air. I have kept it in my routine of "rehab" ever since. I hope you find some benefit to keeping your ankles healthy, strong, and able to sustain all of the walking and running we do at MOTR!   With the increasing reports of attacks on female joggers around the country, runners have been on high alert. We are questioning what changes we need to make to our routines to simply feel safe engaging in our hobby. For some, staying active now involves altering routes and daily schedules, carrying personal safety devices and leaving your favorite tunes behind. But the reality is we can do everything the right way and the risks remain. That's why personal safety expert Julie Barron Morrill recommends all women receive basic training in self-defense.
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