5 cross-training options that closely simulate actual running
Even when you're following a strict training plan, life can get in the way and make it hard to squeeze in a run. When life gets crazy, here are 5 cross-training options that closely simulate actual running: Treadmill running Deep water running Cross-country skiing...
2017 JUL 15 – BR Workout
Hey Balanced Runners – Happy Weekend! With the Independence Day festivities and corresponding races all behind us, it is time to reestablish our training routine and get ready for the HERO RUN 5k. This is the next K’Saw GP race and we only have until 05 AUG to get...
Benefits of Aqua Jogging / Water Running
Whether you're recovering from an injury or traveling and can't really get out to to run, there's always other opportunities to run without succumbing to the "dreadmill". How does pool running help runners as another cross training tool? Studies have shown that aqua...
2017 JUL 01 – BR Workout
Hey Balanced Runners – Happy Independence Day weekend to you. Tina and I hope everyone has a safe and fun weekend and that you all run like the wind at your races. This week’s practice is relatively easy and brief so you enter your 04 July events rested and ready to...
Pro and Anti-Inflammatory Foods
Here are several other Pro and anti inflammatory foods (they are not all included but just a few to get you started). The term inflammation is when germs invade our bodies, our immune system sends out cells and proteins to kill the invading germs. Our immune system...
Recipe: Spiced Up Oranges
Quick and fun healthy snack or dessert. Take 5 navel oranges, cut and peel and remove white rinds as much as possible. Set orange slices in bowl. In a separate bowl, take 2 teaspoons of cinnamon and mix into 2 tablespoons of orange juice. Blend well, then add into...
2017 JUN 24 – BR Workout
Hey Balanced Runners – Hope everyone has recovered from last week’s great race. Not only did we have a lot of fun, but some completed their first race, and others set PRs/hit goals. WELL DONE! Is it going to rain tomorrow morning, or will it be dry? We don’t know,...
Socks make a huge difference when it comes to running
Socks make a huge difference when it comes to running. Ensure you're using socks that are made of technical material, cotton is rotten and will aid in helping your feet blister...I will bring various sample socks so you can refer to. Some runners like thick socks,...
Expect your toenails to fall off, it’s completely natural
Runner's Toenails This happens for several reasons: (side note: expect your toenails to fall off, it's completely natural) Shoes are too small keep in mind, you always want to purchase your shoes regardless if they are dress or running shoes at the end of the day or...
Tips on Hydration
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...
2017 JUN 03 – BR Workout
Hey Balanced Runners – It’s that time, the Summer Session of the Runner Development Program is here. From 03 June to 05 August our focus is on Speed, Strength and Agility. We have three Kennesaw Grand Prix races during this time – so lace up your running shoes and...
2017 MAY 20 – BR Workout
Hey Balanced Runners – Congrats to the Balanced Running family members that ran races last weekend! Coach Tina thought it would be nice to bring the feeling of Texas training to you, so she ordered a nice, warm, and humid morning for tomorrow – HEE HAW!! Be sure to...
Tangents…Don’t get one, run them smart instead
We've all heard: "oh there he/she goes again, off on a tangent"...well, that's not the kind we're going to practice, we're going to practice "RTR" "Read the Road" for Tangents. What's a "tangent"? According to Webster (along with several math dictionaries), a tangent...
Mental Focus and Visualization
There's a method to my madness, so entertain the thought for a moment or two. First of all, I have a coach, however, my coach does not run or train with me, he provides my workouts and I check in with him each Sunday. I say that because each of you have fantastic...
2017 APR 29 – Workout
Hey Balanced Runners – Well, sad to say this, but feels like summer time weather is here. Tomorrow’s start looks like it will be hot and humid – so bring water and dress accordingly. You’ll also want to bring a mat if you don’t want to do the strength session on the...
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...
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”...
2017 APR 22 – Speed Workout
1. 10:00 easy run 2. Skill work 2 x 40 yds 2 x 40m - Skip / “jog” / stride / walk - A – Skip / “jog” / stride / walk - B – Skip (Skip Kicks) / “jog” / stride / walk - Butt Kicks / “jog” / stride / walk - Carioca (Grapevine) / “jog” / stride / walk 3. 5 Hill Repeats 4....
2017 APR 22 – BR Workout
Hey Balanced Runners – Looks like tomorrow morning is going to be a little warm – so bring water and dress accordingly. You’ll also want to bring a mat if you don’t want to do the strength session on the ground. See you “Bright & Ugly!” Warm-Up: • ROM routine •...
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...