Let’s break some bad habits and work to create new positive routines. We often start the New Year off with the best intentions, but sometimes our priorities shift and our resolutions fade away. If this sounds like you, our hope is to help make this year different. Here are 7 quick tricks to hold yourself accountable:
Distance runners need strong core muscles. A strong core helps runners and walkers improve stability, balance, and posture. A strong core prevents waster lateral movement while running, which means more energy is directed to move forward, faster!
Join Runcoach for a full body workout. Watch on YouTube.
There are various benefits of deep breathing exercises. These range from reduce stress to improved digestion and a natural pan reliver.
When done correctly, deeo breathes release toxins, promote blood flow and foster healthy body functions and sound sleep.
INHALE: Take in air through your nose. Notice the belly filling up and expanging. 
EXHALE: Release the air through your mouth. Notice the belly falling.Written by Neely Spence Gracey
Updated by Cally Macumber
Fitness is built by introducing stress (training) to your body.
Your body initially freaks out (why running feels so difficult at the beginning of training), but it learns to adapt. The adaptation is a result of the stress+recovery=fitness equation. Without a proper recovery, your body cannot gain the intended fitness, thus, injury, illness, and burnout may occur. Today, we share some tips on recovery that will help you build your desired fitness and see results!
Recovery starts within your runs. In the summer, you will need to plan water/fluid stops to keep your hydration game strong. Drink sops while running will help keep your body happy and far away from dehydration issues. This practice will allow you to feel stronger mid run, and recover more quickly post run.
Post run recovery begins with fluids too. A simple 10 minute recovery program looks like this:
Sip fluids with carbohydrate and electrolyte (a recovery drink with protein is great too)
Start a short active stretch routine:
Understand the pros of protein synthesis. Your body can only absorb and utilize 15-20 grams of protein at a time. Instead of over indulging on protein in one sitting, try spacing it out in 4-6 doses per day with your final protein snack just before bedtime. One cup of greek yogurt, 3 ounces of meat, fairlife milk, protein supplement, some cereals, or a smoothie are all good options. If you have protein in your system right before bed, your body can actively use it during the peak recovery that occurs with sleep!
There is huge benefit to a routine when it comes to sleeping. Develop a routine that works for your schedule that allots minimum of 8 hours of sleep per night. If you have a set time you start getting ready for bed, you will have better time management throughout the day, resulting in less procrastination and other stress inducing habits. Sleep is when your recovery hormones are at their highest and are working hard to make you stronger, fitter, and closer to your goals.
Happy training, and more importantly, happy recovery.
Written by Neely Gracey
Updated by Cally Macumber
Did you know that water does more than just keep you hydrated? Obviously, that is an important role, but water is essential in your body for three other important tasks.
1-Water helps transport nutrients to the working muscles during training
2-Water eliminates waste products (like lactic acid) during high intensity training
3-Water works to keep your core temperature cooler by dissipating heat through sweating
Hydration does not have to be from water alone. Here are some other ideas of delicious, refreshing, and hydrating summer drinks.
The ramifications of not having enough fluid in your system can start with just 2% fluid loss. Headache, lack of concentration, dizziness, fatigue, inability to recover, and overall decreased ability to perform. Nothing that helps your training or allows you to work hard towards your goals. To avoid any of these happening to you this summer, here are a few things to include in your daily routine.
1-Drink 8-12 ounces of water when you first wake up to kick start hydration
2-Drink more than just water. Adding in electrolyte beverages will help your cells saturate with fluid and not dilute your body’s natural salt chemistry
3-Drink consistently throughout the day. Keep a water bottle with you at all times
Hold up your water bottle in a toast to quality summer training and good hydration!
