Moms on the Run National Fitness Director, Olympian Carrie Tollefson, shares one of her favorite running terms: Fartlek! This fun word is Swedish for "speed play," a form of interval or speed training that can be effective in improving speed and endurance. Listen in as Carrie takes you through a fartlek training exercise.
We also like this article about fartlek training.
Intervals. They're a huge part of our training at all levels at Moms on the Run. Today, National Fitness Director, Olympian Carrie Tollefson, talks about the importance of intervals. An interval running plan alternates between periods of intense, fast paces followed by less intense recovery periods. This style of running aims to maximize your aerobic fitness while minimizing your overall time spent exercising.
There are many benefits to moving your body, including:
Join Moms on the Run National Fitness Director, Olympian Carrie Tollefson, for part 3 of our stretch series. Today's stretch focuses on our hip flexors, a group of muscles in the area where the thighs meet the torso. Tight hip flexors can cause hip and lower back pain, especially in runners. And because of the role that they play in lifting the legs, tight hips can interfere with a runner’s progress. Extended periods sitting at a desk or in a car can also contribute to tightness in the hip flexors. Grab your mat or our final stretch!
Join Moms on the Run National Fitness Director, Olympian Carrie Tollefson, for part 2 of our stretch series. Take a seat on your mat, as today's stretch, the seated twist, works the muscles in the back of the thigh (the glutes) and the buttock. The gluteal muscles are large, strong and used often — while running, climbing, and standing up from a seated position. And having strong muscles in the buttocks may help support the leg muscles during a run.
To do this stretch:
Sit on a mat and stretch the legs out in front of the body.
Bring the left leg over the right leg and place the left foot on the floor, bending the left knee.
Twist to the left and use the right arm to press the left knee gently inward. Hold for 30 seconds.
Untwist and repeat on the other side.
Grab your mat and join Moms on the Run National Fitness Director, Olympian Carrie Tollefson, for a great big hug — knee hug, that is. This is a great stretch for the lower back. According to the National Institute of Neurological Disorders and Stroke, up to 80 percent of adults experience lower back pain during their lifetime. Good recovery after a run will help minimize the stress to your lower back.
To do this stretch:
Lie down on a mat with the back flat on the floor.
Slowly bend the knees and bring them in close to the chest.
Grasp the shins, pulling them in gently, and hold for 30 seconds.
Slowly lower the legs back down to the floor. Repeat.