Yoga for runners

If you’re anything like me then you probably don’t spend enough time with your yoga mat.

Usually I had rather be on the treadmill with my music than on a mat alone with my thoughts. While I always feel better (and more loose!) after a good yoga sesh, I don’t do it often enough. So in hoping that I will take my own advice, today I am sharing some of the best poses for runners.

Yoga for runners

Let’s start simple.

• Downward Dog
Benefits: Stretches hamstrings, calves, and foot arches; strengthens shoulders.

• Low Lunge (One of my favorite poses)
Benefits: Stretches hip flexors; strengthens hamstrings and quads.

• Reclining Pigeon
Benefits: Releases tension and tightness in the hips.
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• Spinal Twist
Benefits: Relaxes the lower back and stretches the glutes.

• Legs Up The Wall (another favorite! especially after a long run)
Benefits: Relieves tension in legs, feet, and back; stretches hamstrings and glutes.

Hopefully these poses will help you limber and injury-free while running.

Have another pose you love? Let me know in the comments below!

20 minute treadmill workout

Short on time but still want to get a good workout in? Try this 20 minute treadmill workout!

I promise it will make you break a sweat and get your heart rate up. So get ready to burn some calories!

Remember, done is better than perfect. I don’t think I have ever regretted a workout. So even a quick workout like this one will be beneficial to you. Enjoy!
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Quote to get me through

Let’s get real, friends.

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While I really like this quote, I think it can apply to so many things in our lives.

Right now, for me it’s running. I’m scared I am never to be as fast as I was in college or that I will never break 2 hours in a half marathon

Treadmill running is HARD. The mental game is no joke. It’s a daily struggle to pound out mile after mile all while looking at the walls of my garage.

While I am thankful to have a treadmill at home, there is nothing that beats running your favorite route or trail.

So, I will push on. I love running and I am thankful every day that I get to do something I love. I’m going to push fear aside, do the work and see what happens.

Who knows, it could be something great.

I’m getting fast! 

Happy Tuesday, friends! I hope you all had a wonderful weekend and start to another work week. This weekend was productive and relaxing, which is just the way I like it!

Guys. I’ve ran splits this week and last that I haven’t seen in years!!! (Yes, !!! are needed) I finally decided even thought I don’t have any upcoming races, that I am going to loosely train like I am prepping for a half marathon.

Sunday – Rest or a shakeout run. I honestly do better if I can get my legs moving every day.
Monday – Easy 3 miles. Conversation pace.
Tuesday – Short run and workout dvd (this is includes lots of squat jumps, pushups and ab work)
Wednesday – 6×400 @ 9 minute/mile pace.
Thursday – 3-5 miles. Moderate pace.
Friday – Shakeout run.
Saturday – Long run.

My favorite moments from the 2017 Boston Marathon

Well now that all of the excitement from the 2017 Boston Marathon is over, I thought I would share some of my favorite moments from yesterday.

• Des Linden took 4th for the women in 2:25:06.  I’m always rooting for her.  She just seems so down-to-earth and like such a hard worker.

• Kathrine Switzer, first woman to officially run Boston Marathon, competes again.

• There were three American men in the top 10!!!

• Jordan Hasay with the new American debut Marathon record! This was her first marathon! She also had a great post-race interview.

• Meb Keflezighi took 13th place and at 41 years old he finished in 2:17:00. He is the happiest person ever and I was definitely in tears when he crossed the finish line. He says that this will be his last competitive time running Boston. He was the 2014 winner of the Boston Marathon.

• When Edna Kiplagat (the women’s champ) accidentally grabbed the wrong water bottle she took it back to the water table and then went on to get her water bottle at the next table. What great sportsmanship!

What were some of your favorite moments from yesterday’s race?!

Marathon Monday

Happy Patriots Day, everyone! Today is Marathon Monday aka the day of the Boston Marathon. 

I’m so excited to watch such an elite group of Americans run this historic race. I’m really hoping Meb and Desi can sweep this race for an American win across the board.

To everyone running – good luck! I hope to one day be in your shoes. 


📷 from @bostonmarathon 

Running Slump

 

Guys. I need your help. I feel like I have been in such a rut lately. I’ve running, eating decent-ish (could definitely improve here) and incorporating ab work into my fitness and it seems like I am going nowhere. And it’s kind of a bummer. I feel like was working decently hard (let’s be honest, I wasn’t giving it 100%) but nothing was changing.

A couple weeks ago I talked about how my mental game was struggling on the treadmill.

Please someone tell me I’m not the only one?!

I read something a few weeks back that has stuck with — you can’t out run a bad diet.

I’ve heard this a million times, but for some reason this time it really resonated with me.

On Monday, I decided enough was enough and I’ve been running (pun intended) on all cylinders this week — kicking up runs (run fast to get faster), watching what I eat more (not so many treats after dinner) and really pushing it with my fitness videos.
It’s been three days and I already feel better. It’s amazing what some good eats and running can do for you.

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Anyone have any tips for getting out of a running rut?

I’m also looking for some clean snacks! I’ve been munching on peppers, carrots and nuts, but I am looking to change it up a bit and get inspired!

Good reads from around the web

Sometimes the internet is a wonderful place. I’ve found lots of good articles this week on various topics on thought I would share them with you all.

A photo by William Iven. unsplash.com/photos/GANqCr1BRTU

Have you read anything good/interesting online lately? Leave me a link in the comments!

FOOD
25 cheat sheets that make cooking healthier easier
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How women are upping their protein game for more than just workouts.
Choosing the right breakfast to fuel your long run.

RUNNING & WORKOUTS
Inner Voice Life interview with Kara Goucher.
How to use social media during a race without falling on your face.
Girl Scout Cookie Workout.

LIFE & CAREER
Real talk from female track and field reporters on their experience covering the sport.
Powerful women explain how millennials are thinking about their careers all wrong

 

Good moves + eats

Hi guys! I wanted to check in today with just a quick update on some of my running + workouts and eats lately. Enjoy!

Saturday: 2 miles on the treadmill at the gym.
Arm weights with machines.
Abs on a stability ball.

I’ve been working on incorporating lots of ab work into my daily routine and using a medicine ball is one of easier ways to get a great core workout. 

Almond/peanut butter is always a good idea for a snack. 😋

Sunday afternoon after my 3 mile run I had a (mini) smoothie. New favorite recipe here. I have to get something in my belly after I run or I start to feel sick. I’ve passed out from not eating after running, so it’s important for me to always have something on hand.

Meal preppin’ like a champ. Yay for Sundays! I’ve been trying to eat more veggies lately, so this week is about salads. 

Sunday: 3 miles on treadmill at home (I will be so glad when it stops raining so I can run outside!)
Abs with roller

Sunday night was tacos! Easy, simple and filling!

After my run on Monday I used Ryan’s ab wheel (this is is similar to ours) and holy moly I am sore today. That thing works. Dinner was frozen pizza because #reallife.

So there you have it. A quick run down of my moves and eats from the last few days.

Happy Tuesday, everyone! I hope you all have a wonderful day!

Fitness favorites

Making fitness a part of my every day routine is not easy. Even though I love running and working out, sometimes getting started is the hardest part.

So today I’m rounding up my fitness favorites to hopefully to give you some inspiration if you’re in a fitness rut. Remember, getting started is the hardest part and you never regret a run or workout.

A killer playlist, a fun (but challenging!) workout and some brightly colored running tights and shoes are just a few of my fitness must-haves.

Some of my fitness apparel must-haves.
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Recently, I’ve also tried the Aaptiv app. I’ve tried several fitness apps before, but this one is pretty neat. There is a one week free trial, so you have plenty of time to try it out before you decide whether or not to purchase it! (I hate buying apps, but I understand the reasoning)

They have a good variety of workouts from walking programs to tempo runs and full body strength training (something every runner should do!)

One great thing about this app it that it’s nice to not have to think about or plan my workout. The trainers (at least the ones I’ve tried) on the Aaptiv app are encouraging without being annoying.

I don’t know about you, but for my treadmill runs, I have to have music. I basically prefer to listen to music during any type of fitness activity unless I’m running outside. Then I just enjoy being alone with my thoughts and nature.

Music helps me stay focused and certain songs help me power through tough sets and the end of a run when my legs are super tired.

January 2017 playlist. and June 2016 playlist.

Bruno Mars has been my go-to man for treadmill songs lately.
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After my workout, I love this protein-packed smoothie.
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What products do you use to maximize your workout? Do you have a favorite shoe, protein powder, etc?

Do you ever use apps to help you workout? Which ones do you love? Have you tried Aaptiv yet?

Disclaimer: This post is not sponsored. I just wanted to share some of my fitness favorites with you all.