Half-Marathon / Marathon

(Courtesy of Infinite Nutrition) This article provides nutrition for endurance athletes: a platform for the ingredients recommended for optimal energy levels and performance: Carbohydrates 101 Put simply, carbohydrates are sugars and starches that fuel our bodies much like gasoline fuels a race car. Each gram of carbohydrate contains ~4 calories worth of fuel. Just like […]

Focus is on Building Endurance & Efficiency Week 1 Monday: 30:00 of Cardio Cross-Training (Biking, Swimming, Elliptical, etc) Tuesday: 3 Miles of 2:00 Run/1:00 Walk Wednesday: 40:00 of Cardio Cross- Training Thursday: 3 Miles of 2:00 Run/1:00 Walk Friday: Rest (from Running) Saturday: 4 miles of 3:00 Run, 1:00 Walk Sunday: 3 Miles of 2:00 […]

Focus is on Building Endurance & Efficiency Week 1 Monday: 30:00 of Cardio Cross-Training (Biking, Swimming, Elliptical, etc) Tuesday: 2 Miles of 2:00 Run/1:00 Walk Wednesday: 40:00 of Cardio Cross- Training Thursday: 2 Miles of 2:00 Run/1:00 Walk Friday: Rest (from Running) Saturday: 3 miles of 3:00 Run, 1:00 Walk Sunday: REST Week 2 Monday: […]

This is part five of the Running Warrior Performance Nutrition Series (parts of this were excerpts from ‘Fast Track’ by Suzy Favor-Hamilton and Jose Antonio, Ph.D.)   Low fat diets are sure-fire way to ruin your health, your looks, and your performance, period!  Not eating fat, especially the healthy kinds called MUFAs and PUFAs, is […]

Measuring Your Starting Point (V02 Max Estimates). In order to develop the four core training zones effectively, we need to know your “starting point” which Is your estimated V02Max. This is your current fitness level as it relates to your running performance. Using proven tables/charts developed by world-leading exercise physiologists such as Jack Daniels, PHD, […]

In an ideal runner’s world, every step of every mile would be 100 percent pain-free. No aches, no twinges, no lingering soreness from yesterday’s workout. The reality is that many runners constantly deal with a slight (or not so slight) disturbance – a tender footer, a tight hamstring, a whinny knee. While these nagging issues […]

by Sonja Friend-Uhl, USATF Certified Coach The following principles should help guide you through the inevitable highs and lows of your training program. Keep this in mind: A training program can survive many changes as long as your determination remains strong. 1) If you need to adjust the training schedule because of travel, time conflicts […]

Click HERE to download your Running Warrior Performance MealPlan for Light Weight (Near 125lbs) & Middle to Long Distance

Click HERE to download the Running Warrior Performance Fueling Meal Plan for general purposes.

RHR – Resting Heart Rate THR = Target Heart Rate   220-AGE=_________-RHR=________x .75*=________+RHR=_______THR   The guidelines below are for apparently healthy individuals. Anyone beginning and exercise or fitness regimen should first have a complete physical with their doctor and receive approval to continue. *Use 55-60% for beginner runners easy / recovery runs *Use 65-70% for […]

For access to the printable version of the Log Sheet click HERE

References Millard-Stafford M, Rosskopf LB, Snow TK, Hinson BT. Water versus carbohydrate-electrolyte ingestion before and during a 15-km run in the heat. Int J Sport Nutr 1997;7:26-38. Kreider RB, Hill D, Horton G, Downes M, Smith S, Anders B. Effects of carbohydrate supplementation during intense training on dietary patterns, psychological status, and performance. Int J […]

To access a printable version of the chart click HERE

The ABC’s of Pool Running Form If you’re hurt, you can immediately transition all of your training into the pool. In fact, you can actually spend more time pool running because you virtually can’t get hurt. Once you’re in the pool, the most important part of your workout is maintaining proper form. Just like running […]

To access a printable version of the worksheet click HERE

Understand the difference between Goals and “Targets” *Targets are measurable (race times, finishing place, etc.) *Goals are who we are or want to be and how we get there,(choosing to have a positive outlook before every race, or to be patient in the early miles) Write down up to 6 targets and 6 related goals in […]

Print out the Racing Checklist HERE before the big day!

Because of lack of wind resistance while running on a treadmill, the effort of running on a treadmill at 0% incline is less than that of running on a level road at the same pace. Below is a chart that you can use to get approximate equivalent efforts between running on a treadmill at different […]

A Guide to Creating Positive Running & Racing Affirmations Preparation: Quiet your mind and your body. Sit in a relaxed, meditative state and take in at least 10 slow, deep breaths…breathe in through your nose and out through your mouth. If distracting thoughts keep entering your mind create an image to replace them. (Envision you […]

PLYOMETRIC DRILLS A Skip, B Skip, C Skip High March Fast Shuffles Bounding Butt Kicks High Knees Carioca Backwards Running Squat Jumps with a High Reach *Jog a warm up first. Each drill should last about 30 meters or 15 seconds and be followed by a fast stride of the same distance and then a […]

This is the sixth and final article in the Running Warrior Performance Nutrition Series (parts of this were excerpted from ‘Fast Track’ by Suzy Favor-Hamilton and Jose Antonio, Ph.D.) If you’re like most runners, you’ve probably been taught the importance of eating carbohydrates.  You need it for energy.  On the other hand, protein has sort […]

“Eat Like A Pro” Shopping List Lean Turkey** Fish (cold-water fish is best such as Salmon or Cod) Skinless Chicken** Lean Beef** (Sirloin is best whether ground or a steak) Bison Vegetables (dark, rich colors are best) Whole Oatmeal (not instant) Organic Eggs Egg Whites Whole Fruit for sides, snacks and fruit salsa garnishes (Apples, […]

General Distance Running Program (5k to Half – Marathon) Focus is to build stamina, efficiency, and a sense of pace over the course of 100 days. This would be followed by the final week of the standard taper protocol the week before your goal race.   10 Day Microcycle Q1: EZ 2 Mile warm up […]

Understand and commit to the fact that a marathon (and a half-marathon) is a serious physical and mental undertaking. Take advantage of the training groups and running clubs in your area that offer group programs to help you prepare properly and to the best of your ability. Your nutrition and supplementation strategy will either make […]

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 […]