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6 Week 5K Training Plan

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This plan is designed for anyone who would like to finish a 5K and who is not concerned about any time goals. Due to the limited time frame of this training plan, participants should not expect to perform at their top ability. Runners should be prepared for beginner’s level running before beginning this program. DOWNLOAD…

Basic Joint Protocol

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Long term joint care/Arthritis/degenerative disease/anti-inflammation *The following is intended to be only a quick reference guide. For complete and astounding research please read Dr. Michael Colgan’s pamphlet Win The War Against Arthritis and/or his book Beat Arthritis. These sources contain absolutely essential and life changing information to combat the above conditions. This “pocket version” is…

Benefits of Running

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Some gym teachers would like you to think that running is punishment. But, those of us in the know, have figured out how much running can change your life! It is a great individual sport that can be done just about anywhere, almost anytime, with or without friends and in most weather. Not only that,…

Blisters and Chafing

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Have you noticed an increase in blisters or chafing in those “not so nice” areas? During running, chafing and blistering of the skin is caused by friction. Eliminate the friction—the chafing and blistering will go away automatically. There are a couple of key ways to eliminate the friction: technical clothing and anti-chafing products. Clothing Technical…

Biomechanical Analysis

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Biomechanical Analysis of Running – How It Works. Watch the Video Shoes that Fit Like a Glove – Using Technology to Find the Perfect Fit Biomechanical analysis may sound like something they do at NASA, but in reality it’s a simple process that helps us match the right pair of running shoes and insoles to…

Carbo Loading

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By Debbie Perry A Pocket Guide to Pre race Carbo-Loading Most endurance athletes have heard of something called carbohydrate-loading. If you’re new to the endurance world and don’t know much about this concept, it’s an important one if you are going to attempt any endurance event lasting over an hour. Carbo-loading is when you eat…

Creatine

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Supplement function • Made naturally in the body in the liver, kidneys and pancreas and is synthesized from amino acids. • The Greek word “Kreas” means flesh. It is stored in animal muscle tissue. • It is the vital carrier and resupplier of phosphate during energy production most noticeably in exercise that is done without…

Dress Code

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by Katie McDonald Neitz from Runner’s World Guide to Road Racing Check the weather, and dress for your race as if it’s about 20 degrees F warmer than the thermometer actually reads.  This rule of thumb helps you dress for how warm you’ll feel at mid-run, not the first mile, when your body is still…
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