Beginning runners

Living Fit Run Club weekly run update

Our Living Fit Columbus running group will be meeting tomorrow evening (rescheduled from this morning).  Weather is showing 43 degrees, so warmer than our last few Saturday AM runs!

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  • When ~ Sunday, March 9 @ 5PM
  • Where ~ meet @ Starbucks in Historic Dublin and run the Dublin Rd trail
  • Mileage ~ 3 mile out & back run = 6 miles total
  • Paces include 9:30-10 min/mile – led by Teresa & 11:30-12 min/mile [a run/walk group, no pace leader]

Our Living Fit Columbus running group is training for the Cap City Half Marathon in Columbus this spring and the Emerald City race in Dublin this summer.  Join us for a run sometime!

RUNNING TIPS from the trail

Our LivingFit running group meets on Saturday mornings. As we’re covering mileage, RUNNING TIPS Benefits of runninginevitably become part of the conversation.  Whether you are considering doing your first race, training for a new distance (several friends training for their first Half Marathon this spring!) or just running to stay FIT, it never hurts to take a crash course on Running Tips 101!

And perhaps you think ‘I’m not a runner’ ~ check out Katie’s success story and maybe you’ll change your mind.  Also, love this quote “The difference between walking and running isn’t speed or biomechanics… It’s determination.  If you have the determination to stick with a training program, you’ll soon be a runner.” 

Some RUNNING TIPS to consider this season…

  • Ease into it.     If you are new to running, just getting back into it after taking a break or training for your first marathon ~ EASE INTO IT.  Take walk breaks and don’t increase mileage by more than 10% per week.  Shin splints are common if you do too much, too soon.  Also pushing yourself too hard too hard can result in discouragement or burnout, so don’t be afraid to take it slow in the beginning.  Your runs should be at conversational pace (Boston winner, Burfoot, recommends heart rate b/w 120 & 140).
  • Get a pair of quality running shoes.     I’ll repeat this one.  Get a pair of quality running shoes!  My first running injury (back in 2000, before I was distance running) came because I was running in a New Balance cross training shoe ~ it was not designed specifically for running and it did not fit my foot/stride/gait, etc!  When my knees start hurting on a long run, its almost ALWAYS because I’m in a shoe that has too many miles and I know its time to get a new pair.  Stores around Columbus that are especially helpful include Columbus Running CoFleet Feet, Front Runner and RoadRunner.
  • Set goals for yourself.     What are your reasons for running?  Maybe its running for 30 minutes straight (a GREAT goal for a new runner).  PR-ing on your next race.  Talking a friend into their first ______ [fill in the blank for a distance!]  Losing 10 pounds.  Running ___ miles per week or month.  If you set a running goal, you’ll be more likely to achieve it.  Get it in writing.  Better yet, tell it to your running group (if you don’t have one, come check out Living Fit ~ its FREE!)
  • Nutrition & Hydration.     This one deserves a blog post all on its own.  Your body needs proper fuel to be able to run, so make sure you are eating a healthy, balanced diet.  There are so many ‘trends’ out there (Paleo, Advocare, Clean Eating, South Beach, etc) just choose something that works for you based on your goals.  If someone is running to lose weight (see Eating Healthy) and someone else is running to PR for a half marathon (see Eat Like a Runner), their diets and calorie intakes may be different.  Also, make sure you are drinking enough fluids ~ trainer Chris Powell recommends half your body weight in ounces (for example, a 140 pound person needs to consume 70+ ounces of water per day).
  • Be mindful of injury prevention.     Be sure you’re in the right shoe.  Don’t climb mileage too quickly.  Hydrate.  Rest or alternate running days.  Stretch (after warming up).  Although you can’t eliminate injuries (we have all had one at some point!) you can minimize your risks to them.

I’ve been running distance races for 7+ years and I still enjoy brushing up on my running tips, especially when talking and working with runners training for a new distance.

We will update this blog to expand upon each of the TIPS above as the training season progresses.

Do you have any TIPS that helped you go from walker to runner?  Or when you were training for a new distance?  Please SHARE and send COMMENTS!

For more information, check out some of our favorites..

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Weekly Workout ~ Half marathon training week 4

Sorry, a few days late with this week’s workout.  This DETOX has my brain a bit cloudy!

Its week #4 of our 12 week half marathon training.  Our LivingFit running group met last Saturday for a 5 mile run and some major refueling after @ Starbucks in Historic Dublin…

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Beginner & Intermediate runners training for the Cap City Half on May 3 can follow our week 4 workout below;

Half Marathon Training Week #4

Week 4 training

 Happy running!  

Saturday morning group run & Cap City Half updates

Our Living Fit Columbus running group will be meeting tomorrow morning for a 5 mile run.

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It will be about 34 degrees, but we will warm you up!

Get in one last outdoor run before the big storm forces you to stay inside for a few more days…

Details:

  • When ~ Saturday, March 1 @ 9AM
  • Where ~ meet @ Starbucks in Historic Dublin and run the Dublin Rd trail
  • Mileage ~ 2.5 mile out & back run = 5 miles. Intermediate runners are encouraged to do 6 miles if training for the Cap City Half.
  • Paces include 9:30-10 min/mile – led by Teresa & 11:30-12 min/mile [a run/walk group, no pace leader]

Also Cap City rates increase tomorrow!

Our Living Fit Columbus running group is training for the Cap City Half Marathon this spring.  Half details…

  • Register soon!  The fee is already up to a whopping $90 and increases again tomorrow, March 1st.
  • Join our team #LivingFitColumbus when you register (sorry, no incentives, just social support!)
  • Stay tuned for Half Marathon training tips on the blog and at the group run each week

Off to bed!

Ten Reasons to Run [or walk] Cap City

The Cap City Half Marathon is right around the corner and its not too late to start training! Although many schedules, especially for beginners, are 12 weeks, there are plenty of 10 week schedules out there as well.  The price goes up again on March 1st, so sign up today! A quarter and a 5K are also available for those who wish to do another distance.

The half marathon is hands down my favorite distance.  If you’re debating doing the half, here are some reasons you should consider it….

Ten Reasons to Run Cap City  

1.  Feeling of accomplishment.  When you cross the finish line, whether you sprinted, walked, crawled, PRd or finished for the first time, you will feel amazing!  Maybe not physically (you’ll be tired), but mentally and emotionally.  You just accomplished a great feat!

2.  Get stronger.  After committing to a training schedule, you’ll likely be getting in at least four-five sweat sessions per week.  Your legs, lungs, heart (and other body parts if you follow a full body training plan!) will get stronger with every workout.

3.  Training is ‘doable’ and can fit into your weekly routine.  Marathon training can be hard to fit into an already busy schedule, but a half is the perfect distance to train for without feeling like its taking over your life!  I’ve trained for most of my halfs only running 3 days per week (Tues, Thurs, Sat) with some cross training sprinkled in.  Although you can obviously add in more runs and cross training, especially if you’re trying to PR, 3 runs/week can get you to the finish line.

4.  Swag.  A training t-shirt.  A cool medal.  Yummy post-race snacks & beverages.  A half is also a good excuse to buy some new gear.  There are several companies in Cbus including Columbus Running Co, lululemon, Fleet Feet, and RoadRunner that have great stuff! Update (2017) – also now in Cbus, Bend Active! Check our FR’s article on why to SHOP LOCAL!

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5.  Bragging rights and option to decorate your bumper with this sticker or magnet…

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6.  Camaraderie (if you’re training with a group).  There is something about training with a group and working towards a common goal together that is very inspirational.  Training for long distances together means lots of conversations, stories and hopefully laughs!  If you live in or around Columbus and want to join a group to train with, check out our Living Fit Run Crew page or other local running groups.

7.  Race Day Magic {or Butterflies, whatever you want to call it}.  Race mornings are a time when your nerves, your adrenaline, your emotions… all collide together and make you feel like a ROCK STAR! Cue Rocky theme song now… Da na naaaaa, Da na naaaaaaa….

8.  Build (and check off) items on your Fitness Bucket List.  Maybe you want to run one race in your life.  Maybe one per month.  Maybe a race in each state.  My personal goal is to run a half marathon in half the states.  Whatever your fitness goals are, why not work some road races in there?

9.  Check out CBUS!  Columbus is an amazing city and looks even cooler on foot.  Check out the route HERE.  Another bonus, it is FLAT, which makes for an easier, faster route.

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Columbus

10.   Post-race photos.  This is perhaps one of my personal favorites!  Capture those moments where you look like an accomplished [Olympic] athlete.  Pose with that medal.  If you’re feeling extra ambitious, post to Instagram and tag it #LivingFitColumbus ~ we’d love to see them!

What are you waiting for?  

 

Saturday morning group run

Our Living Fit Columbus running group will be meeting tomorrow morning for a 4-6 mile run.  It will be 40 degrees (although a little wind) so a bit nicer than last Saturday.

Details:

  • When ~ Saturday, Feb 22 @ 9AM
  • Where ~ meet @ Starbucks in Historic Dublin and run the Dublin Rd trail
  • Mileage ~ 2 mile out & back run = 4 miles (although you can turn back early if desired!)  Intermediate runners are encouraged to do 4-6 miles if training for the Cap City Half.

Hope to see you on the trail!

Planning to run your first 5K?  10K?  Train for a Spring Half & want some support?

Our Living Fit Columbus running group is training for the Cap City Half Marathon this spring.   We have a few veterans and first-timers with 2 pace groups…

  • 9-10 min/mile – led by Teresa
  • 11:30-12 min/mile – a run/walk group [no pace leader… yet!  Interested?!]

If you want to join us for the training or just a Saturday run, check out our FB page and/or blog page for more info.  We welcome ALL runners of ALL fitness levels, training at ALL distances!  Best thing?  Our group is FREE!

Cap City Half Marathon details…

  • Register soon!  The fee is already up to a whopping $90 and increases again on March 1st.
  • Join our team #LivingFitColumbus when you register (sorry, no incentives, just social support!)
  • Stay tuned for Half Marathon training tips on the blog and at the group run each week

Weekly Workout ~ Half marathon training week 2

Its week #2 of our 12 week half marathon training.  Our LivingFit running group met Saturday for a 4 mile run (had to walk some parts because the trails were covered in snow and ice) and completed our first group run of the 2014 running season!  

The weather is supposed to warm up this week, so hopefully we can get outside for a couple runs ~ we love the convenience of a treadmill, but are ready to hit the trails!   We are even thinking about putting together a very informal 5K for next Saturday as a few members have discussed trying to get in one race per month in 2014… 

Beginner & Intermediate runners training for the Cap City Half on May 3 can follow our week 2 workout below; 

 Half Marathon Training Week #2 

Half Week 2

 

We will be posting some HALF MARATHON TRAINING TIPS later this week, so stay tuned!  

 Happy running!  

Season kickoff run

Charge up those Garmins, the time is upon us!

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Details:

  • When ~ this Saturday, February 15 @ 9AM
  • Where ~ we’ll meet @ Starbucks in Historic Dublin and run the Dublin Rd trail
  • Mileage ~ 2 mile out & back run = 4 miles (although you can turn back early if desired!)
  • Post-Run Pow Wow ~ we will meet inside Starbucks around 10AM to debrief, discuss training plans, upcoming races and of course, grab a warm cup o’ Joe!  If you can’t make the run, but are interested in training for a 5K, 10K or Half Marathon this spring, feel free to join us for just the post Pow Wow.

Planning to run your first 5K?  10K?  Train for a Spring Half & want some support?

Our Living Fit Columbus running group is going to be training for the Cap City Half Marathon this spring.   We have a few veterans and first-timers.  If you want to join us for the training or just a Saturday run, check out our FB page and/or blog page for more info.  We welcome ALL runners of ALL fitness levels, training at ALL distances!  Best thing?  Our group is FREE!

Cap City Half Marathon details…

  • Register soon!  The fee is already up to a whopping $90 and increases again on March 1st.  78 days to train!
  • Join our team #LivingFitColumbus when you register (sorry, no incentives, just social support!)
  • Stay tuned for Half Marathon training tips on the blog and at the group run each week

As posted earlier this week in Half Marathon Training Kickoff Week

Here is our week #1 schedule.

*Note, this schedule has been designed by LivingFit and is based on our previous running experience and a combination of various training plans over the years (LifeTime Fitness Run Club, Coach Turnbull, Hal Higdon, Runner’s World… the list goes on, I’ve tried so many!)   It is a beginner-intermediate, adjust based on your needs and fitness level*

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Hope to see you Saturday!

It’s Half Marathon Training Kickoff week!

It’s TRAINING TIME!  Our 12 week half marathon training program begins TODAY!

Our Living Fit Columbus running group is going to be training for the Cap City Half Marathon this spring.   We have a few veterans and a couple first-timers.  If you want to join us for the training or just a Saturday run, check out our FB page and/or blog page for more info.

*Note, this schedule has been designed by LivingFit and is based on our previous running experience and a combination of various training plans over the years (LifeTime Fitness Run Club, Coach Turnbull, Hal Higdon, Runner’s World… the list goes on, I’ve tried so many!)   It is a beginner-intermediate, adjust based on your needs and fitness level*

Here is our week #1 schedule.

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I’ll be posting some tips on Half Marathon training soon.

Rules for now. DO NOT OBSESS OVER THE SCHEDULE!  It is here to help guide you, but ultimately listen to your body, do what you can to follow this (or any) schedule, and don’t freak out if you miss one occasionally.  Remember, these are based on OUR experiences, not Golden Rules of Running You Must Follow.

Also drink lots of fluids and get plenty of rest and sleep.

That’s all for now, have a great week & hope to see you Saturday!

 

Weekly Workout & countdown to Half Marathon training…

Although the doldrum of cold weather, treadmill running and holiday eating often keep us from sticking 100% to our fitness goals, January and February often bring something exciting… TRAINING SEASON is upon us!

Our Living Fit Columbus running group is going to be training for the Cap City Half Marathon this spring.   We have a few veterans and a couple first-timers.  I always get excited as a new racing season begins and I’m especially excited this year, as I didn’t experience it last year (for good reason, my precious little guy was born Jan 24).

Our 12 week training program begins in just NINE days and our first group run is only two weeks away!

Here is the base building schedule I’ll be following for next week.

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If you are a new runner, you shouldn’t increase your mileage more than 10% per week.  I had been running consistently (approx 3-4 miles, 2-3x/week) for about a year before I began training for my first half.  Runner’s World and other sites recommend a solid running base of 6+ months before conquering your first half.  Overuse injuries are common if your body is not ready and not used to the high-impact pounding.

If you want to join us for the training or just a Saturday run, check out our FB page and/or blog page for more info.  I’m happy to provide support, training tips, success stories and answer any questions you may have.  There is no fee, so remember you get what you pay for 🙂

I’m also excited to join MIT on a run next Saturday, before our group training begins.  They are a fabulous training group if you are looking for a BIG group to train with!  I’ll be running with coach Turnbull and her group.  She helped me PR at the Detroit Marathon (4:05!) and is an amazing, inspirational mentor of mine.  Update 2/10 ~ unfortunately my son and then my husband & I got the stomach flu last week, so I didn’t make it to the run with MIT (not to mention the fact that it was -14 degrees!).  I do plan to run with Coach Turnbull soon!  

Stay tuned for weekly updates and tips for FIRST TIME HALF MARATHON TRAINING from the field!

Are you planning to do a half marathon this spring?  Is it your first?  Your 50th?  Tell us, we want to know about your experience!