Category Archives: Uncategorized

Hill Training

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Try these simple steps to gradually increase strength, avoid injury and enjoy running hills.

Our favorite time of year… training.

If you’ve signed up for a new race, a course that you’ve never run before, it might be in your best interest to check the incline of the route. Running hills building strength better than any other type of workout, so don’t shy away from a hilly course. Speaking from experience, it takes much more out of you to run a hilly course compared to a flat course. In fact, my race in June is extremely hilly, and I’m already starting to dread one hill in particular!

According to Runner’s World, “Running inclines forces your muscles to work harder; as you grow stronger, your stride becomes more efficient and your speed improves” (UK 12/12).  If you are avoiding hills just because they are difficult, here are a few simple tips RW provides to gradually introducing hills to increase strength and reduce the challenges to boost your fitness.

1. Start easy-
on your first hill workout, jog for 10 minutes to warm up, then walk two minutes to lower your heart rate. From the bottom of a gentle incline, run up at an easy pace for five seconds, then walk back to the starting point. Run up again for seven seconds, walk down. Finally, run for ten seconds, and walk back down. Repeat as often as possible. Cool down with a 15-minute jog. See step four for maintaining good form.

Running Hills
2. Progress Slowly- Do step one several times, increasing times as possible. Once you are comfortable with that workout, ramp it up. Run up the hill for ten seconds, twice, followed by running up the hill for 15 seconds, twice. Follow this up with running up the hill for 20 seconds, repeat twice before rounding off the workout with a 30-second run.

3. Stick with it-
It’s easy to lose the progress you’ve made if you aren’t out there running hills… but you don’t need to run it every day. RW suggests scheduling a hill run every seven to 14 days. Once you’ve conquered step 2, add extra reps until you are running a total of 10 inclines. If you’re running a race with hills, try to find hills that mimic the course you will be running.

4. Maintain Good Form-
It’s easy to injure yourself on a hilly course, so make sure you are maintaining good form… As you ascend, shorten your stride and keep feet low to the ground. Keep your head, chest and hips perpendicular to an imaginary  horizontal line. On descents, take short quick, light steps (don’t pound the pavement), and keep your center of gravity over your legs (don’t lean forward).

So there are our tips; and if you are a runner, give us your tips on introducing hills into your routine. If you’re a beginner, feel free to leave questions if you have any!

Take Care of Me.

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One of the best gifts you can give your loved ones is TAKING CARE OF YOURSELF. Ignoring your health by eating terrible food, not working out, and getting enough sleep will run your body down and you’ll end up sick more often. Meaning your loved ones will be put out of their way by taking care of you. We’re not just talking about getting the flu more often; but especially as we age and our bodies degenerate, we are more prone to falling, catching viruses, and our body isn’t able to fight diseases as well. Those who take care of the

mselves by eating healthy and working out will be healthier as they age. Who wants to ask their children to take care of a 70-year-old mother because she isn’t healthy enough to take care of herself? Not me, if I can help it!

love running

Ignore your body and undermine your own future. Your own potential. Your quality of life depends on it.

Close of 2012

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What an amazing year… how can you begin to cover the highlights of such a fabulous year?

At midnight tonight, the gorgeous ball will drop in Town Square, and we will toast to a New Year! We’ve got the wine chilling, the treats tucked away in the fridge, and our bags packed to head back to Virginia in the morning. I love the holidays, but I also love the chance to a new beginning. I know that while 2012 was amazing, 2013 is also going to be phenomenal. One of the reasons is because I was able to graduate with my undergraduate degree this December, and I am truly able to begin afresh in January. So, while everyone is wildly excited about our new year: 2013, I’m still recovering from 2012!

So I’m gunna go ahead and brag (haha),  you can see why it’s been an exhausting year.

Here are a few highlights:

  • got a great promotion at work
  • ran two awesome half-marathons
  • did a little traveling
  • completed my undergraduate degree
  • ran over 500 miles (which was my goal)

Needless to say, I’ve spent my Christmas break sleeping! Regardless of all this, I still reached my goal of running 60 miles in December… Despite all my days spent traveling :) They were mostly short runs, around three miles, and my longest run was five miles. Considering most people drop off the fitness planet in December, I’m pretty happy with it!

December Run Goal
I’m planning on posting all my New Years goals later this week, things like the races I want to run and PR’s :) My goals aren’t just about fitness, but about keeping my life balanced… so keep posted for all of that!

Some of our New Years Resolutions

Some of our New Years Resolutions

Surviving the Holiday 15

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With only a week before Christmas, who doesn’t dread the part of the Holidays that endorses unlimited eating, forgotten workouts, and the dreaded Holiday 15!?! It’s almost become a part of life, “gain the weight in December, work all year to lose it”. It’s a North American rule. Sound familiar? I think some of us may do the same thing with credit cards… but back on point.

How do we enjoy the holidays without ending up feeling like bloated whales by the time it’s all over? Well, we can be strategic, set some goals, have a few guidelines, and we’ll be sure to Survive the Holiday 15:

Keep moving.

1. Switch it Up.
Take the stairs, get up and get water, park a little farther from the mall. With the added stress of the holidays, we need to keep moving. It’s okay to shorten your Cardio if you can’t fit it in, instead of the gym, try a yoga set on YouTube.

2. Involve the Family.
This season is about family right? Encourage healthy living by involving the whole family! Go for walks with the family through the Christmas tree farms. Park at the end of the street and walk through the lighted neighborhood with hot chocolate. Bundle up and hit up an outdoor skating rink.

3. Try some at home strength training.
Between commercials during your favorite Christmas music, alternate with sit-up, push-ups, burpies, squats and stretches. I’ve found this to be the very best way to fight the urge to munch throughout the entire movie.

Just take time to enjoy the peace and love during the Holiday Season

Just take time to enjoy the peace & love during the Holidays

Watch your Eating

1. Eat before you go. If you are planning on hitting up a really great Christmas spread, make sure you eat before you go. All those little appetizers are not as safe as you think, and the salad you ate on the way out the door will help cushion the little treats you may indulge in.

2. Pick a Treat.
Once you make it to the party, make sure you get a drink in your hand (tea or water), which will limit your handling capacity. make the rounds and decide on your selected treats. You know your limits. Make sure that every piece of food has been considered (and don’t just eat chips… what’s so special about that?). Ps. Skip the egg nog, at up to 350 calories a cup, it’s just not worth it!

3. Keep your eating clean at Home.
Just because it’s a big party out there doesn’t mean you have to forget about healthy eating at home. Keep the carrots, celery, oranges and apples handy this Christmas. This is one of the best ways to balance out all those Christmas parties, meals and celebrations.

We hope you take time to spread love and peace during the Holiday Season.
Merry Christmas!

This American Thanksgiving

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Since I do come from American roots, I have celebrated more Thanksgivings that I can count. Actually, I don’t really remember one that I missed! I come from a large dutch family that is loud and lively, and always up for a good time filled with chocolate pie, laughter and games (sometimes guns, with the season closing that weekend). And since I’m born Canadian, I was lucky enough to celebrate twice!

Here is my long list, to join all my friends spamming our newsfeeds, of things I’m grateful for:

1. Two glorious days off work. Well, with the weekend backed up, it’s 4 days in a row! Feel sorry for my overworked, frazzled brain!

2. I’ve been keeping up with the running. So the pounds won’t be sticking. BRING ON THE TURKEY and PIE! <3

3. The temperatures are GLORIOUS for long runs. I’m not training for anything right now, so I suppose you could call me a ‘recreational runner’. Wait, you can call me that even when I am training for a half-marathon. Running is about being fun. Not a lot of seriousness involved… don’t judge. :)

4. Spending time with my amazing family. When I got married, I struck gold, because his family is wonderful! I’m more about the family than I am about the food. That’s what Thanksgiving is really about for me.

5. And the food. I can’t wait to try the gloriously unhealthy Cranberry Bliss Bars I made (yup, stole the recipe from Starbucks!) I spent the whole evening in the kitchen tonight making food, and I’m equally excited for the HEALTHY Sweet Potato Casserole I made from Dashing Dish! It’s going to be delicious, along with the Pumpkin Coffee Cake for first thing in the morning. Wow, I’m gaining weight just typing this.

What are you in charge of making? First time at this dish or are you a pro? I’d love to hear about your Thanksgiving food!

Excited about a 5 mile run in the morning! Enjoy your holiday!

Keep out of the Porta-Potty

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Question from a runner:

I’ve been running for a couple years, but my half-marathons are constantly plagued with needing to stop in at the porta-pottys. What am I doing wrong?

My perspective:

Ever been on the trail (or treadmill) and you just have to go? This is when I’m delighted that I’m on a treadmill and can hop off and utilize the washroom. The dreadful part is when I’m at least 5 miles from the closest washroom, and to my delight, I am in the woods.

Let me tell you a story, it was only a few days before my wedding. I was running to deal with stress (of not fitting into my dress. JK), and along came the urge. Yes. I had to go. Being in a strange city where I generally don’t run, I was not aware of the need to stay away from certain plants, or even what they looked like. Yes. Poison Ivy was in the general area of the woods that I chose to, ahem, defecate in.  Perfect. It wasn’t a bad rash, but it gave the boys something to laugh about at their bachelor party.

Ever experience this… situation? The burning gut? I think the biggest problem was that I wasn’t on my regular diet (I’m pretty regimented), and wasn’t running at my regular times. I know a lot of people that have their races ruined because of their need for quality time with a porta-potty. How do we avoid this?

In the excitement of race day, we often change up our eating schedule and are running at a different time of day. This can be extremely upsetting to our nervous system, especially if you suffer from gastritis issues. Even if there aren’t any issues, the GI tract can be jostled by the running movement.

TALK TO A DOCTOR: A doctor can help you pinpoint issues like lactose or gluten intolerance, irritable bowel syndrome, or other gastritis issues.

FOOD DIARY:  A food diary can help you avoid problems while racing. High fiber foods go through your system quickly, causing problems. Fatty greasy foods can make you sick when running on either end, since they are hard to digest.

FIGURE OUT WHAT WORKS: If eating a banana and peanut butter an hour before your works on an average day, don’t switch it up. By the time race day comes by, you should have developed a routine that mimics the actual day, so there isn’t any surprises. Stick to the plan.

Can you relate? What are your tips to keep out of the porta-potty on race day?

Positive on a Run

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Set small goals. If your mind can’t handle it, don’t hit the trail with a 10 mile goal in mind. Only focus on mile one or reaching the 5 miles to your turnaround point. Celebrate your small “wins”. Be in the present.

Imagine yourself as a strong runner. Like the kid hitting balls in the empty cage imagining them self as Babe Ruth (or whoever is a popular baseball player), if you imagine yourself as a exceptional runner, it will motivate you to run longer and harder.

What is your personal manta? By having a brief sentiment repeating in your mind when you start to slow down, it can help you push through the hard patch. Writing it down is important, where you can see it before a workout. Having it as a rubber bracelet, or for a longer run/race, writing it with a sharpie on your arm, will help push you through the hard miles.

What are your mantra's? Some of ours are:

Mind over matter, Just keep going, Run Harder, Never stop with the end in sight…

Looking to the Fridge for a Runners Staple

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Food is a vital part of having enough strength to run, and Spinach is one of the best foods for runners to consume on a regular basis. While protein bars are easy while running out the door, taking the time to cook up a good recipe with spinach can improve your running performance. Low in calories and high in vitamins, it is one of the most nutritious foods to consume. Because cooking concentrates nutrients and fiber, a serving of cooked spinach gives you even more bang for your buck than a serving of raw.

Spinach is high in iron, vitamin C, lipoic acid (which aids the regeneration of Vitamin C and E), and calcium.

If you’re nervous about implementing this food into your diet, try is recipes listed below; a warm soup for a fall evening, spinach dip for movie night, and spinach/strawberry salad for a nutritious lunch.

Just click on the photo for a delicious recipe!

Spinach, Chicken and Rice soup

Hot Spinach and Artichoke Dip

Strawberry Spinach Salad

Race to Win a Wedding

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Nearly 100 women race for the wedding of their dream

     Around a 100 women hit the streets with wedding gowns in an attempt to win the wedding of their dream. This isn’t usually the type of thing we cover here at Girls Run Faster, but seriously… why were WE not invited!? This was the third annual “Bridal Race” is a 150 meter (164 yard) race through the streets of Belgrade, so if you are a fast runner, take a trip to Siberia and compete (or Google to find American Sponsored races)!

Finally, our PR’s count for something, and Sanja Cigoja can attest to, “an athletic brunette in knee-length, cream colored dress, was the first to cross the finishing line with a time of 19 seconds, according to Metro UK” Source.

Anyone entering a races like this? Thinking about it? Wouldn’t you LOVE to win your wedding by winning a race?

Starving yourself.

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As I spent my whole weekend in the freezer of Starbucks studying, I overheard a lady talking about her little tummy and how she “starves herself and it still won’t go away”. I wanted to hug her and tell her that she needs to eat regularly, a good breakfast, and run (or she can walk. We won’t judge), and she would be a lot more likely to lose the couple pounds she was wishing away.

So why is it bad to starve yourself to lose weight? Let me count the ways:

  • Lower metabolism level (which means your body will just hold onto the fat for dear life, scared you’ll never eat again!)
  • Loss of energy
  • Loss of appetite through to De-hydration

Instead of skipping meals, it’s recommended that you eat 5 small meals throughout the day. Or grazing all day on apples, carrots and healthy snacks. Always have a filled water bottle within reach to continue to flush out toxins. You might feel bloated initially, but eventually the water will run through your system, and you’ll feel so much more energized!

If you do starve yourself to lose weight, when you finally do start eating again, that weight will pile back on.
I’ve included a good list of metabolism boosting foods so you are able to eat and lose weight at the same time!

  • Blueberries- High in antioxidant
  • Almonds- healthy macronutrients and calories
  • Salmon- high in protein, and a unique type of health-promoting fat, the omega-3 essential fatty acid.
  • Spinach- provide more nutrients than any other food
  • Turkey- provides almost half of the recommended daily allowance of folic acid, good source of vitamins B, B1, B6, zinc and potassium.
  • Oatmeal- boring plain old oatmeal, high in fiber
  • Green Tea- also high in antioxidant
  • Water- Keeps our body functioning well.

If we’re eating good, balanced meals, we’re more likely to kick that run in the butt! What’s your tips for getting the nutrients you need?