Favorite New Move of the Week

I have to credit last month’s Runners World for this killer core move!

Begin facedown on the floor, propped up on your forearms, with knees and feet together. With your elbows under your shoulders, lift your torso, legs, and hips in a straight line from head to heels. Hold for 10 seconds. Raise your right leg a few inches, keeping the rest of the body still. Lower and repeat with your left leg.

As you get stronger, increase the time to 20 seconds, then 30 seconds.

Now go run!

Keli 🙂

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Use for Old Cell Phones

If you received a new cell phone from Santa  or are upgrading to a smartphone,  think about donating your old phone to an abused women’s shelter.  In Marin, you can donate your older phones to MAWS (Marin Abused Women’s Services) and they in turn will give them to their clients.

Many of these women flee their dangerous homes with little more than the clothes on their backs.  Their old cell phones are a link that their abuser can use to locate them.  Having a new cell phone gives these women a chance to make one step forward to greater independence and a new life.

Now go run!

Keli 🙂

The Early Bird Gets A Great Workout!

If you’ve been following this blog for awhile you have probably figured out that I’m a morning person.  My alarm goes of at 4:19 am every day except for Sunday.   I roll out of bed, make coffee and will either work for a bit or watch something on TiVo before leaving the house at 5:15am for boot camp or to go for a run.

While I’m not saying you have to wake up that early to start your workout, studies have shown that early morning exercisers are more likely to stick with their program.   So if you find that your workouts aren’t as consistent as you’d like, give the early a.m. a chance.  Here are some tips to help you out.

1.  Prepare – Lay your clothes out the night before so you can slide into them from the bed.

2.  Be Reasonable – Don’t plan that 2 hour workout for your first early morning attempt, just getting to the gym or on the streets for 45 minutes should be your goal.

3.  Early to Bed Means Early to Rise – The night before your a.m. workout, try hitting the sheets a half hour earlier.   That’s why I love TiVo.  It means I can watch Jack save the world  the next day. (That’s a 24 reference for those in the know!)

4.  Get Up – Once the alarm goes off, swing those legs out of the covers and get out of bed.  Don’t bargain with yourself that you’ll run after work.  You won’t.  Just do it.

5.  Reward – Great job!  You did your run or workout and now you can reward yourself.  Whether it be a trip to Starbucks for a double latte or a gold star on your calendar, give yourself a pat on your back for a job well done.

6.  Repeat.

Now go run!

Keli 🙂

Rainy Days and Sundays…

We’ve been getting clobbered with rain for close to 10 days.  Rainy days can really put a damper on your outdoor exercising plans so it’s good to have proper gear.  Rainy day running clothes can be pricey and there’s a lot of items to choose from.  Here are a few tips on what items are worth spending for and where to save some money!

1.  Spend.  Invest in a breathable, water-repellent jacket.   Yes, you’ll spend a minimum of $75 on one of these babies, but it is worth it.  Things to look for are the words “breathable”, “water-repellent” and “arm vents”.  You want to be protected but your sweat and body heat needs to escape or it will feel like you’re wearing a rubber suit.

2.  Save.   Skip the waterproof hats.  Your head is going to sweat and the cool rain will be a nice relief.

3.  Spend.  Technical clothing.   You should not run in cotton as a general rule and in the rain it’s just plain silly.  Cotton absorbs water and causes chafing and is plain uncomfortable.  If you are on a budget look at stores such as Target or Sports Basement for less expensive technical gear.

4.  Save.  Waterproof shoes.  Unless you are tramping through small rivers and lakes or trail running, save the money and wear your regular shoes.  To help dry your shoes after a soggy run, stuff them with newspaper and put them on top of the dryer while you’re drying a load of clothes.  Avoid placing shoes in the dryer (or oven) to dry them.  The extreme heat can damage the sole material.

I hope these simple tips to help you turn that rainy day frown upside down!

Now go run!

Keli 🙂

A Tip to Make Trail Running Better!

When running trails you have to stay very alert and focus on what’s in front of you.  Roots, rocks, vines, shrubs, ruts and holes are all hazards that can cause you to trip and fall.

I read an article once that changed how I view running trails.  Instead of running to avoid the dangers, look at where you want to place your feet, where you want to step.   The trail is not magically going to change into this pleasant, safe, and flat path, but your perspective will change and instead of worrying about tripping or falling, you’ll recognize the better foot placement and have a better run.

Now go run!

Keli 🙂

Help for Haiti

The people of Haiti desperately need help.  Please consider making a donation to one of these agencies providing relief.

American Red Cross: www.redcross.org

UNICEF USA: www.unicefusa.org

CARE: www.care.org

Mercy Corps www.mercycorps.org

Direct Relief International: www.directrelief.org

Partners In Health www.pihl.org

AmeriCares: www.americares.org

To donate using your cell phone, type “HAITI” to 90999 and make a $10 donation to the American Red Cross.  Your donation will show up on your cell phone bill.

This is also a reminder that we all should step up our emergency preparedness!  I will be checking my Earthquake kit and making a plan with my family.

Keli 🙂