Category Archives: Running Tips

HAT Run 50k Race Recap – Mud Run Anyone?

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I died three times on the HAT Run 50K course yesterday. Maybe even four. And in my time of dying, I managed to pull out a PR. I had an unofficial time of 7:04 compared to 7:52 last year. Kendra had asked me if I had planned on shooting for a PR earlier in the week and I said it was a game day decision. Well, I woke up and said, hell…let’s PR. I initially had a goal of 7:00 set in my head, but by the end of the first big loop (mile 17-ish), I was on pace for a 6:30 finish time…and while I fought the mud I was feeling GOOD! Continue reading →

Friday’s Tip of the Week: Ankle Strengthening Exercises

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As a trail runner, I’ve learned that I have to pay special attention to my ankles to help maneuver the rough terrain. Here are 8 ankle exercises from WikiHow that you can do to strengthen your ankles. You can actually do some of these at your desk if you work in the office.

The detailed instructions can be found here. Continue reading →

Friday’s Tip of the Week – Speed Work

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Aaahhh…the quest for speed! At some point in your running life, you’re going to have the desire to increase your speed. Some have stronger desires than others, and some who don’t think they’d ever care at all will eventually find that they want a new personal best. There are many things that you can do to increase your speed and they range from fartleks (and yes, I snicker every time I say it), interval training, track work, drills, and tempo runs. Continue reading →

Friday’s Tip of the Week – Releasing Femoral Nerve Entrapment

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As some of you know I have meralgia paresthetica, which is the entrapment of the femoral nerve. Basically, my right thigh is numb and I haven’t had sensation in it in just about a year. It’s more of a nuisance than anything and I found out that it’s not really uncommon for runners. Sometimes I get tingling and weird sensations, but for the most part I don’t feel a thing on the surface. Didn’t even realize I was leaning up against a hot stove until I started to smell my pants heat up. I need to get it taken care of, but I just don’t have the means to incur medical bills at the moment. Besides, the first thing the doctors will probably tell me to do is physical therapy. So, I looked up some exercises and found these video clips on how to help release the entrapment of the femoral nerve. Below are two clips, one that explains the anatomy of a femoral nerve entrapment and one that has exercises to help relieve it.

Do you have Femoral Nerve Entrapment?

Femoral Nerve – Nerve Flossing

Do any of you suffer or know of anyone that suffers from this?

HAT Run 50K Training – Week 4 (Learning How to Fall)

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Well, it was bound to happen sooner or later and I’m actually surprised that it didn’t happen sooner. I fell. Twice. The good thing was, neither fall was a face plant and I did not get injured. And, I also realized that the good thing about being in the back of the pack is, only the person in front of you gets to witness these events. I am embarrassed to say that I apparently squeal like a little school girl when I fall. Both times I let out this high-pitched EEEEE! It also happened when I almost had fall #3. EEEEE! Seriously folks?! So not cool. Continue reading →

Friday’s Tip of the Week – Running Hills

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All this talk about running hills and how difficult it is has me thinking, is there something that I should be doing to help me get up those doggone hills? Well, I turned to my best online friend…Google, and found this video “How to Run Hills with Coach Jenny Hadfield.”

Some of the tips she offers are:

  • Open your stride
  • Lean into it from your ankles
  • Land with your foot just behind your hips – rather than under your hips
  • Relax and let go and let gravity pull you down

I’m going to give it a try tomorrow and see how it goes. Hope this helps!

Friday Tip of the Week – Run Faster with Strength Exercises

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The HAT Run 50k training has me really wanting to find a routine to build stronger legs. Stronger legs equal faster speed. I found this fantastic video on Runners World’s website. I remember doing these exercises years ago with my trainer, but I haven’t done them lately. Guess what’s getting added back into the routine. Enjoy!

Friday Tip of the Week – World’s Best IT Band Stretch

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Runner’s World states that Iliotibial Band Syndrome (ITBS) is one of the most common overuse injuries among runners. It occurs when the iliotibial band, the ligament that runs down the outside of the thigh from the hip to the shin, is tight or inflamed. The IT band attaches to the knee and helps stabilize and move the joint. When the IT band isn’t working properly, movement of the knee (and, therefore, running) becomes painful. IT band pain can be severe enough to completely sideline a runner for weeks, or even longer. Continue reading →

Friday’s Tip of the Week – Myrtl Routine (Improving Agility)

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As you know, I’ve started trail running. I’m highly uncoordinated and am very worried about falling on my face or breaking an ankle out on the trails. In my search for exercises to help me with my agility, I came across the Myrtl Routine in Runner’s World. The Myrtl Routine “improves your range of motion and adds agility you’ll need for the trail.” Now, I’ve done these exercises before, but never thought that they could help with running. Guess I’m going to have to add this to the mix!

Friday Tip of the Week – Post Run Stretching – Yoga Style

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When I came across this video in my research, I had to share. Most of these stretches are the same ones that I do when I practice Yin Yoga. These post-run stretches are great your flexibility and for stretching out tired muscles. It takes about 10 minutes to do this routine and it hits all of your major running muscles, tendons, and ligaments.

Try it out and let me know what you think!