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 […]


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 […]


How often have you heard someone ask you or perhaps say: I want to take a supplement to lose weight? I want to get faster so I need a supplement to help me?  I can’t even begin to tell you the amount of marketing business surrounding the wraps, supplements, etc. (there is never a quick […]


Growing Older and Wiser

First and foremost, what a fantastic workout we had on Saturday.  Several athletes stated several comments: “reached a new passion for fitness” and “found my love for running once again”. Second, as years go by, we get a little wiser, (or so I like to believe — lol) I’ve learned that healthy food choices we […]


Date Bite Recipe

Dates: are a great source of magnesium, they contain calcium, iron, potassium and great for muscle development. Dates also offer a healthy balance for bone development due to the amounts of minerals that are found in them. Date Bites: (this is what we had at practice) 2 cups of pitted dates (fresh as possible) 1 […]