Doing some strength training 2-3 times a week will help a runner stay injury free by keeping strong and balanced muscles. Only 10-20 minutes after a run can get you an entire strength workout using bodyweight exercises alone. In addition to injury prevention, strength training will increase both muscular power and endurance, to improve your pace and help your running legs will last longer!
,Hills are no one's favorite, but they do get easier if you focus on great form! It’s important to keep your feet underneath your hips. One tip to help you remember this is to think of your hips as a bowl of your favorite candy. Keep the hips tucked under so you don't spill anything out of your bowl! You’ll also want to keep your shoulders down and back, and pump your arms as hard you can to get up those hills. The harder you pump those arms, the less you will feel it in your legs.
-Kristina Ticknor, Head Coach and Franchise Owner, Woodbury Moms on the Run
This week's training tip is brought to you by Unleash the She. We are proud to be the official training partner for this 5k/10k event coming up this October 15 in St. Paul, MN. Raise money for MOCA and $AVE on your entry fee when you register by 7/2! And don't forget your Moms on the Run promo code for another $5 savings: MOTRLOVE17
This is a great exercise to activate hip, abdominal, spine and pelvic floor muscles. Add an exhale as you lift and you will also get activation of your diaphragm.
Read the full article "Runner's Six Pack" for additional exercises.
Today we are looking at a simple skill to learn that will help reduce injury AND improve speed!
The faster your cadence (number of foot strikes per minute), the less time your foot stays in contact with the ground on each stride. This quicker turnover requires your feet to support your body weight less, resulting in less impact and stress on the body while also increasing your pace. For recreational runners, a range of 160-180 is usually a good goal, but keep in mind that ideal cadence rates are unique to each person (height, hip mobility, and fitness level are all factors to consider). To measure your cadence, count the foot strikes one of your feet goes through in a minute and double it. As with as with all form changes, GRADUAL is the key word to safely make adjustments. Take your time in building up your cadence speed (about 3-5% at a time). This might take 6-8 weeks, but it will be worth it!
Contributed by Kim Burggraaf, Head Coach and Franchise Owner
Burnsville & Lakeville Moms on the Run
Today's Training Tip is brought to you by Luther Auto, a partner of Moms on the Run, and of their local communities! They just completed a playground in Brooklyn Center located at 6301 Shingle Creek Parkway. Learn about the project here, then send them your feedback at firstname.lastname@example.org when your kids have had a chance to check it out! There are even special features to make sure the playground is accessible to everyone.
We often forget that in order for our body to get stronger and faster, it needs to have adequate rest to rebuild and recover. Sleep, rest days from the same type of training, and reducing stress are all important elements of rest. If you have a nagging injury or are finding it hard to get motivated to run or be active, try a rest day. After a rest day, try some other active activities that work your body in different ways. See what other activities you may enjoy!
-Beth Jensen, Head Coach and Franchise Owner
Shoreview & White Bear Lake Moms on the Run
This training tip is sponsored by Women Run the Cities. WRTC is known as one of the top 10 all women's races in the country, and we are proud to be their official training partner! Join us this September at one of our favorite events of the year - and sign up now; registration rates go up after 5/31! Join team Moms on the Run to save $2 and help us claim largest team award for the 5th year in a row. Learn more and sign up here.
Today's Training Tip Tuesday comes from our platinum sponsor HealthPartners. Lauren Loberg is one of their physical therapists and certified clinical orthopedic specialist with TRIA Orthopaedic Center. Lauren says that foot strength and mobility is a crucial yet often-neglected component of a runner's strength and recovery regimen. Additionally, if you have muscular imbalances or dysfunctions in your feet it can result in injury. You can improve your foot health and run stronger and longer by incorporating exercises into your routine.
Toe Spread and Press
Read the full article "How to Stop Foot Pain with 7 Easy Exercises" for additional exercises.
Whether you are a new runner or an experienced one, it is important to set goals to stay motivated and on track. The key to success with goals is to make them SMART! A SMART goal is Specific, Measurable, Attainable, Realistic (or Relevant), and Timed.
You may be striving for a PR, or have a new goal to get run an entire 5k, only walking the water stations. One way to help measure your progress with Moms on the Run this year is to consider some "before and after" goals! Find a race near the beginning of the season to benchmark your progress. In the Twin Cities we have a great option - On May 13th the Run Like a Mother 5k will serve as our official spring/summer season kickoff event.
Run or walk this race and see how your training pays off at the end of the season! It's not too late to register to save on race day pricing. And then register now in your end of season race to stay motivated, at the Moms on the Run 5k/10k on August 27th or your local season-end race. With a little #lovemyteam support, you can crush those goals this summer!
So it's time to get running this spring. But oh those running shoes, they aren't cheap! Do you really need them? What's so special about "running" shoes? We asked Karissa Johnson, the founder of Moms on the Run, for her quick take on the issue.
"Running shoes are specifically made for impact and forward motion. They're also designed to particularly accommodate different feet, and this is needed in order to support variety between people's arch heights and gaits. I recommend getting professionally fitted especially if you are new to the sport, to find the type of shoe that is best for you. Locally, we recommend the expert advice available from our long time sponsor Run n Fun! You cannot afford cheap shoes if you cannot afford to be injured."
This Training Tip Tuesday is brought to you by our Platinum Sponsor 361.
Do you prefer online shopping and you have already been fitted to know what style shoe is best for you? Consider checking out 361! This emerging running shoe brand in the USA offers cutting edge technology. You can try them out at Run n Fun, or, 361 offers 20% off and free shipping from their website to all Moms on the Run with code MOTR20. And as a one-time bonus, check your coupon in your season goody bag this year for a code that provides 20% off AND a free pair of performance socks! Learn more about our new 361 partnership here.
Training Tip Tuesday is our new weekly series to provide education and motivation throughout your running season. Enjoy!
Stronger, Healthier Shins
Runners often have such tight shins and lower legs due to the constant flexion at the ankle joint. Toe Flicks to the rescue! Every so often as you push your foot off the ground, concentrate on flicking toes back to stretch out the front of the leg and keep blood flow to the joint. Not only will it help prevent shin splints, but it will leave your legs feeling better after long runs.
-Kristina Ticknor, Head Coach and Franchise Owner
Woodbury Moms on the Run
This training tip is sponsored by Women Run the Cities. WRTC is known as one of the top 10 all women's races in the country, and we are proud to be their official training partner! Join us this September at one of our favorite events of the year - Registration just opened today! Join team Moms on the Run to save $2 and help us claim largest team award for the 5th year in a row. Learn more and sign up here.
This training tip is the first in a new weekly series we are doing to provide education and motivation throughout your running season. Enjoy!
Don't Forget to Breathe
Improving cardiovascular fitness for an easier time breathing through workouts is often a slow and gradual process for new runners, but it is worth the patience and dedication and will lead to more enjoyable runs. Start by spending 30 minutes, 5 times per week with your heart rate and breathing increased above your sedentary rate. Focus on slow deep inhales and exhales that expand your belly as you breathe in. The pace is not important during this building period, which means walking or using walk/run intervals can be an effective way to strengthen your lungs and heart. Be patient and consistent in your training, and breathing will get easier!
-Steph VanHeel, Head Coach and Franchise Owner
Blaine, Coon Rapids Dam, Coon Rapids Bunker Hills, Fridley, Lino Lakes & New Brighton/St. Anthony Moms on the Run
This training tip is sponsored by Unleash the She. We are proud to be their official training partner! Join us this April and October at Unleash the She, and support MOCA! It's not too late to join us in Rochester this month. Learn more and sign up here.