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Focus is on Building Endurance & Efficiency for Beginner to Intermediate Runners **Walk/Run Method good to use to get the extra distance on your long runs if you need it! Week 1 (Start with a 5/1 Run/Walk Ratio to increase distance on long runs) Monday: Rest or Cross-Training Tuesday: Easy Run (or Walk/Run) of 3 miles […]
Starting in Phase II: Stamina, Form Work & Pacing (Runners should be logging base mileage of at least 30 miles per week and a weekly long run of 12-13 miles before starting this program). Week 1 Monday: Cross-Training (Drills/Strength/Core) Tuesday: Intervals as assigned on current program Wednesday: Medium Long Run of 9 miles Thursday: Cross […]
*To review proper form of any of these exercises and foam rolling please visit this link: https://www.acefitness.org/acefit/healthy-living-article/60/3422/5-foam-rolling-moves-for-the-lower-body/ 1. Foam Roller 2. Hip swings x 10 each leg (side to side) 3. Leg Swings x 10 each leg (front to back) 4. Heel walk x 10 each leg (lean back & keep a straight knee) 5. […]
Even if you eat three well-rounded meals per day, you will still feel hungry at times, especially during periods of heavy training. What’s the answer? Healthy snacks. Snacking (mid-meals) of nutritious food can keep your energy level high, blood sugar levels constant, your body re-fueled and your mind alert. Why Healthy Snacking Is Good for […]
This is the fourth article in the Running Warrior Performance Nutrition Series By Dr. Jose Antonio, PhD & Sonja Friend-Uhl ACE Health Coach Level 1 – Beginner Take one multivitamin daily (e.g. Vitacell by Max Muscle, Mega by GNC, Centrum, One-a-Day, etc) For women, take a multivitamin that contains iron For women, take a calcium […]
This is the third article in the Running Warrior Performance Nutrition Series By Dr. Jose Antonio, PhD & Sonja Friend-Uhl ACE Health Coach Rule #1 – NEVER TRY A NUTRITION OR SUPPLEMENT STRATEGY FOR A RACE IF YOU HAVE NOT YET TRIED IT DURING TRAINING. Pre-Race 3 or more hours prior to the race […]
This is the second article in the Running Warrior Performance Nutrition Series By Dr. Jose Antonio, PhD & Sonja Friend-Uhl ACE Health Coach If there’s one thing, just one dietary strategy that ALL runners should utilize, it’s the following: Consume a post-workout carbohydrate-protein containing beverage immediately after training or competition. If you forget […]
This is the first article in the Running Warrior Performance Nutrition Series By Dr. Jose Antonio, PhD & Sonja Friend-Uhl ACE Health Coach Eat Clean – limit your intake of processed foods (i.e. if it is in a package, it’s processed). Eat Lean – choose protein sources that are lean (the exception is fish; eat […]
The Performance Fueling Recipe Book for Running Warriors 47 Metabolism Accelerating Recipes to fuel your runs and keep you a strong, lean running machine! Pumpkin Custard Pie (Serves 6) Ingredients for Filling: 1-1/2 cups soymilk 4 tablespoons cornstarch 1-1/2 cups cooked pumpkin 1/2 cup raw sugar or other sweetener 1/2 teaspoon salt 1 teaspoon ground […]