Regardless of the sport you’re training in, it’s always wise to get your muscles worked on by either a sports massage therapist, a physiotherapist, or at the very least stretch and foam roll. Foam rolling has many benefits of sports massage when you’re unable to see your massage therapist on a regular basis. Benefits of […]
With a New Year there’s new goals for weight loss and lots of advertisements regarding “quick weight loss.” Bad news, there’s no “quick fix” to being athletic or having the proper nutrition for health and fitness. Are you intrigued by supplements that contain a “proprietary blend”? According to this ABC News article, “The popular body-building supplement Craze […]
The Calorie Control Council has great data on calories that one must “burn” off. Thanksgiving dinner has some mighty calorie consequences. So if you want to work off that meal, you’ll have to log in various miles:
Ken Doherty once said “There are 5 S’s in Training: Stamina, Speed, Strength, Skill and Spirit. The most important is Spirit.
Foam Rollers are beneficial when it comes to injury prevention. Foam Rolling helps break down the soft tissue adhesions and scar tissue.
What shall I wear when temps change?
Fun Facts..Our body temperatures warm up to 20 degrees so you don’t want to be overdressed when it comes to racing.
Below is a temperature guide to help guide you on those cold or raining runs.
Regarding Tricks & treats. The numbers below show approximately what it takes for 160 pound person to “work off” the Halloween Candy (which is no trick) when it comes to consuming the “treats”.
Ice is a natural anti-inflammatory, so ice baths are a great technique to include in your recovery routine. Ice baths not only help in mending your muscles, but they also help you feel fresh as you train and race.
When to train with a common cold,
When do you take time off?
If you want to see your times improve, you must be consistent about following your training plan and take advantage of your rest days. And yes, you will see improvements with speed work.
Have you ever had a pain in the butt? And no, this does not refer to your significant other, kids, friends or foes. This is regarding issues with your backside tissues of glutes, legs and sometimes lower back.
Meet the newest medalist from Team USA, Caroline Dunn and her journey to gold.
It’s no sweat to stay hydrated ~ but how do I determine my sweat ratio?
As we know, when we train sweat is inevitable, (even after our workouts, you may have discovered you’re still toweling off from profusion). The amount of sweat depends on several elements, such as the intensity level, weather and individual temperatures, which included your sweat rate.
Starting a running program can be tough, why suffer alone? Find others who are struggling just as much as you, and get inspired by those who are consistently running and walking.
Head Coach Tina Klein won the Silver medal for Team USA in the 8K Cross Country event at the NCCWMA (North America, Central American, Caribbean World Masters Athletics) championship on July 21, 2019 in Toronto, Ontario, Canada. She also finished just seconds off the podium at the 5000m track race. Coach Tina Klein successfully coached […]
Congrats Head Coach Tina Klein for her W50 bronze medal in the 5000m at the USATF
Masters Outdoor National Championships in Ames, Iowa.
If you’re like me, there’s the hustle and bustle of life, training, work, family, volunteering, etc. But that doesn’t mean our bodies should lack the rest it needs.
Hello Balanced Runners, We hope everyone had a safe and enjoyable INDEPENDENCE DAY! Congratulations to everyone who completed their race of choice (We rocked Woodstock’s Freedom Run). Looks like tomorrow is going to be another hot practice – please make sure you hydrate well tonight and bring a water bottle tomorrow. We will also be hitting the […]
Ah, the joys of our 4 legged runners. Here’s the scoop: It’s okay to walk your pup after a run, however, you don’t want to begin a two a day running work-out routine because your body may not be trained properly for two a day running workouts.
Hello Balanced Runners, Get ready to SWEAT! Looks like warming up is going to be pretty easy tomorrow morning. This is the last evolution of our “MONA” series. Next week we change modes and enter our “REPEAT” series. Warm-up: ROM routing Hip mobility Band exercises Workout: Drills: High knees Butt kicks Carioca A-skip B-skip Advanced butt kicks […]
Hello Balanced Runners, It’s that time, the summer session of the Runner Development Program starts tomorrow – bright & early at 07:30AM. This 8-week session covers the training time for the next three Kennesaw Grand Prix races – so our focus is on speed, strength and agility (SSA). Lace up your running shoes and get ready to […]
So here’s something I wanted to bring to your attention. How often have you looked at your Garmin (or some form of GPS device) after a race and said? “I ran longer” “this race course was short” “My GPS says I ran xxx distance over the actual race” Below is some helpful information, a combination […]
First and Foremost…you’ve got what it takes to be an athlete. The mind is the athlete: You Can, You Will, You Must! Next, stay hydrated and train smart. It’s getting hot & humid out that even the chickens will begin laying hard boiled eggs. Secondly, We’ve mentioned this before, but sometimes repetitive information is necessary […]
Hello Balanced Runners! Get Ready! Balanced Running is meeting at the Fast & Furry 5k tomorrow morning. The event promises a “Pawsome” time. This race supports one of Coach Debra’s favorite organizations – Paw Angels. Start time is 0900 in Calhoun GA. In you can’t make it – tomorrow’s plan is: Warm-up: ROM Routine Hip Mobility Drills: Skipping Run: Time – 30:00 […]
Hello Balanced Runners! Let’s start with a big shout-out to the members of our Balanced Running Tribe in Louisville KY for the Kentucky Derby Festival miniMarathon. We wish them all a “perfecta” race. Our morning in Kennesaw is also looking good – 50’ish, and no rain. I don’t know about the wind, but keeping my fingers crossed […]
Hey Balanced Runners! Be prepared to bundle up tomorrow morning – it might be wet and cold. If it is raining, we’ll gather in a pavilion at the bottom of the hill near the trail head. Here is the plan for tomorrow morning… Warm-up: ROM Routine Hip Mobility Drills: Skipping Run: Time – 30:00 Miles (I) – 1.5 mile […]
Wow – time flies…it has been six weeks since I returned to running. The progress that I’ve made has been incredible. I started 3 x (walking for 5 min / running for 1 min) and felt like I had just completed a long run during marathon training. I gradually progressed to completing 5 repeats of the 6-minute set […]
Hey Balanced Runners! The Klein’s are BACK! We missed you and are looking forward to seeing everyone bright and early tomorrow morning. We are going to continue our stability strength phase and return to Stability A. This week we will do two sets of each exercise with a low/moderate number of reps. Please be sure to bring your mat, […]
Hey Balanced Runners! Greetings from Alexandria, VA! This week, Coaches Debra, Andy & Bill will be leading the way for Balanced Running. I hope you had a chance to try last weekend’s Stability A workout during the week. This week we’re adding Stability B to the mix. Going forward, you should work these routines into your weekly training (for […]
Hey Balanced Runners! Greetings from New Orleans! Welcome to week three of the first 5k training cycle. The Klein Coaching Duo will be with you in spirit – Coaches Debra, Andy & Bill “put you through the paces” tomorrow morning. Here is the plan for tomorrow morning… Warm-up: ROM Routine Hip Mobility Drills: Skipping Run: Time – 30:00 Miles […]
Hey Balanced Runners! Welcome to week two of the first 5k training cycle. Fingers crossed – it will be warmer tomorrow morning. To accommodate schedules, we are going to try moving the durability session up this week. Again, we are going to focus on our feet with this week’s specialty topic specifically the big toe joint. We’ll also […]
Hi! My name is Caroline Dunn, and I am one of Tina’s athletes and the webmaster for her website. I’ve combined my knowledge of running (under the coaching of Tina Klein) with my Alexa dev skills to create an app for Amazon Alexa called, “Running Clothes.” I created “Running Clothes” to take the guesswork out […]
Hey Balanced Runners! Welcome to the first 5k training cycle of 2019! This 8-week training evolution will prepare us for the first Kennesaw Grand Prix, the Swift Cantrell Classic, and work on making us better running and walking machines. I will bring printed copies of each training plan version and we’ll complete a quick brief before we […]
Hey Balanced Runners! Looks like we may have rain tomorrow morning – remember WE TRAIN IN THE RAIN! We will be on the lookout for storms, we will not have practice if the conditions are dangerous. With that said, get ready for the last Rehab/Prehab session of the season. Next week we begin our slow march to the […]
Hello Balanced Runners! Just looked at the calendar and realized we are now 10 weeks away from the first Kennesaw Grand Prix Race – Swift Cantrell Classic! So, the groundhog saw its shadow again and there are only 2 weeks of Rehab/Prehab left. Don’t worry, the 5k plan we roll into will include plenty of strength for […]
So, an update is long overdue, but I was waiting to have a big one – and this is it! Last week, I met with my surgeon’s office (his PA) and received word that I’m ready to return to running J. Equally as good, my fears about long term problems have been dissipated…I was actually told, I’m […]
Hello Balanced Runners! Looks like there is a chance that we won’t have to run in the rain tomorrow morning. That’s okay, we’ll manage. Remember to bring an exercise mat because we’ll hit the deck, plus a change of clothes for after the run. Warm-up: Range of Motion (ROM) RoutineHip Mobility Strength: Rehab/Prehab Routine Workout: 30:00 – […]
Hello Balanced Runners! Wow – what a great week (or I should say Thursday) for me – I was able to participate at both the Dawn Patrol workout and the Oval Office workout. Big thanks to all of the Balanced Runners at these workouts in the dark J We’re going to mix the routine up a bit […]
Head Coach Tina Klein won 1st place in the 3000 Meter Run and 1st place in the 1 Mile Run on January 20, 2019 at the USATF Southeast Region Masters Indoor Championships. This achievement designates Tina Klein as an All-American track athlete. Full results from the meet here.
Hello Balanced Runners! Well this weekend looks a lot warmer than last weekend. Big shout out to the hearty runners that completed last week’s workout – Sarah, Stacie, Emmanuel, & Melanie! They rocked the cold. This week’s plan looks a lot like last week’s – given the weather the Fantastic Four (SSEM) got right to the […]
Hello Balanced Runners! It is going to be cold tomorrow morning – be sure to dress accordingly and bring a change of clothes to change into after training. Below is the general plan for the morning, however, we may adjust things to manage cold weather exposure. Warm-up: Range of Motion (ROM) Routine Hip Mobility Workout: […]
Several questions came our way regarding running and medication(s). Keep in mind, we’re speaking from a coach’s point of view, obviously we’re not physicians, however, if you have any concerns at any time, please refer to your healthcare provider for medical issues. Question (geared towards dehydration): I’ve been really tired lately and have been getting […]
Hello Balanced Runners! Looks like it may be raining tomorrow morning. We’ll check the weather tomorrow around 06:30 and indicate on Facebook if we are training. Remember, we train in the rain, however, we don’t train in dangerous conditions. If it is merely raining, we will meet in the picnic shelters down by the beginning […]
Hello Balanced Runners! Welcome to 2019! Hope the year has treated you well so far and looking forward to running our way through it. As in the past, we start the year with rehab/prehab training. The objective is to work on balancing out any asymmetries we developed last year and preparing our bodies for a […]
Gurney to Finish Line Journey – 5 We all have certain circles of friends or groups of people in our lives. As many do, I often refer to these groups in my life as tribes. A few of the tribes in my life are family, cadre, Balanced Running, work, professional, health & wellness and so […]
Our Head Coach, Tina Klein, provided her valuable insights to Women’s Health Magazine in the article 9 Tips for When You’re Walking For Weight Loss Tina Klein, certified USA track and field coach and run club coordinator at Life Time Sandy Springs in Atlanta, agrees that hills are the perfect way to turn up the […]
WOW – it has been one month since surgery – I cannot believe the progress of my recovery. Therapy is still humbling, but gains in strength and mobility are noticeable. This post, like many in the future are going to be about things that helped me through my injury, surgery, recovery, and finish line process. […]
Should I cross train or weight lift? Have you noticed on your training plans you’ll have intensity on one, rest on the other, XT on certain days? When you add strength training (whether you’re an endurance or short distance athlete) it’s imperative to add a variety of weight lifting, cross-training, etc. Ensuring you’re not adding […]
Gurney to Finish Line Journey – 3 For this Gurney to Finish Line Journey post I’m going to give a brief history of the events that brought me to the gurney. In May, I was feeling great and very happy with my overall conditioning. I thought it would be a good idea to test my […]
Please note, information on Anti-Doping applies to athletes who want to train and compete at a National or International Meet. (the following applies to all athletes, young and seasoned). 🙂 But there is useful information regarding supplements which some of our athletes consume. US ANTI-DOPING – KNOW THE RULES: Anyone can be chosen at anytime […]