water

Tips on Hyration

Many of you have experienced how difficult it can be running in the heat. Please remember it is vital that you hydrate. Our bodies are mostly made up of water. Your blood is 90% water, sweat is 99% water and your muscle mass is 75% water. Your sweat rate is also affected by several conditions […]

Feeling Sluggish?

Feeling Sluggish?  First, your body is getting adjusted to training.  Second, Stress of any kind is still stress. During this training period, your heart rate can rise due to an increase in heat and/or humidity, especially if your body has not fully acclimated to our seasonal weather change.  When you’re not acclimated, your heart has […]

Shin Splints: Causes & Solutions

Several athletes had questions regarding “shin splints”: Shin splints may be caused from various items: Shoes, are you running in the correct shoes? Are you over-training? Foot exercises help with stretching out the shin area, try “writing the alphabet with your feet” not literally with a pen, but rather stand next to a chair (place […]

Base Building, Strength Building, Lactate Threshold (LT), & Aerobic Capacity

Base building consists of easy distance running, concentrating more so on logging in miles. This phase is the “least” exciting part of “training”.  This includes muscle cell adaption which: also begins in this phase, meaning increasing capacity for your blood cells to deliver “oxygen” to your body allowing other physiological improvements begin to take place […]

NSAIDs

Several questions have come my way asking about issues with aches, pains, either with headaches and/or cramps; much of the time is associated with dehydration, please ensure you’re replenishing your fluids before, during and after your training. I’m always hesitant to recommend using ibuprofen otherwise known as non-steroidal anti-inflammatory drugs (NSAIDs) (i.e. Advil, Motrin). Some […]

Pain vs. Soreness

Unfortunately there is no April Fools joke when it comes to pain or soreness. Your muscles have an abundant blood supply which also regenerate and respond faster to the overload of exercise you are putting your body through. The object of exercise should be to strengthen muscles (which can cause soreness) and not to overload […]