Coming Up! The 16th Annual Turkey Trot

Our 16th Annual Turkey Trot is coming up

Join us for a leisurely 4-ish mile run, walk or stroll on Thanksgiving Morning (November 23, 2017) at  the Rush Creek Open Space Reserve (click here for more info on this Marin County gem).   We start at 7:30am! 

It’s a nice, no pressure, fun way to start your Thanksgiving Day.   No starting line, no timing chips, no tee shirts or medals – just a chance to justify pie.  And t’s FREE!

This event is a lot of fun and is great for your whole family!  Hope to see you there.

Now go run!

Keli 🙂

Advertisements

16th Annual Turkey Trot

Mark your calendar, the Turkey Trot is coming! 

Join us Thanksgiving Morning for a leisurely 4-ish mile run, walk or stroll.   

November 23, 2017 at 7:30 am at the Rush Creek Open Space Reserve (click here for more info on this Marin County gem). 

 No starting line, no timing chips, no tee shirts or medals – just a chance to justify pie.  Plus it’s FREE!

This event is a lot of fun and is great for ALL levels!  Hope to see you there.

Now go run!

Keli 🙂

3 Tips for Stronger Hill Running

During class I get a lot of moans and groans when I include hill repeats.   I, too used to dread running hills because frankly it’s hard work but have have learned a few tricks to make hill running easier.  Here are 3 tips to get you to the top of that hill!

Shorten Your Stride

The common mistake I used to make running up hills is that I attacked them at full speed and tried to bound up to the top.  A better approach is to shorten your stride and  use a quicker foot turn over up the hill.   Imagine you are pitter-pattering up the hill.  Your mantra should be “short and quick, short and quick”.  Running this way may feel odd and slow the first few times you do it but trust me, once you get the hang of it you will be at the top and still feeling strong.

Use Your Arms

Your feet will go as fast as your arm speed dictates so pump your arms like pistons.   This combined with the shorter stride mentioned above will get you a faster foot rotation.  You will be moving your legs more but expending less energy.  Again, think “short and quick, short and quick”.

Stay Straight and Look Ahead

Your running form on a hill should be the same as when you run the flats.   A bend at the ankles and a slight lean forward, keeping your body in a nice straight line.   If you catch yourself bending at the waist staring at the ground you are doing it wrong.     Check your form now and then and re-adjust as necessary.

These tips apply to walkers as well.  Adding hill repeats to running or walking increases your cardiovascular fitness and works your tush and thighs really well.  So practice these techniques and learn to love the hills!

Now go run!

Keli 🙂

Repeat After Me

Want to torch calories?  Become a stronger runner?  Want a kick-butt workout but don’t have a lot of time?  Then get yourself off the flats and hit the hills for some good old fashioned hill repeats!

Hill repeats are hard.  There’s no sugar-coating it.  You’ll be uncomfortable (read:  miserable) as  you crank up the hill but you will feel like a rockstar when you are done.   This workout can be done whether you are a walker or runner!

All you need are running shoes and a nice long hill.

  • Start with a 10-15 minute warm up.
  • Run (or walk) to the top of the hill (ideally it should take you 2-3 minutes to reach the top).
  • Easy jog back down to the base of the hill
  • Here’s the trick:  REPEAT running (or walking) up and jogging back down the hill 3 or 4 times.
  • Bring it on home with a 10 minute cool down

Try this once or twice a week for optimal results.

Now go run!

Keli 🙂

5 Tips For Good Health

In addition to the running, I’ve been trying to get more activity into my day.   10,000 steps is what experts determine is a reasonable number of steps that people should aim for every day.  I think that equates to about 5 miles of walking.   Yikes!

Thankfully those steps don’t have to be done all at once.  Here are some tips to help you get those steps in and help you stay healthy.  (Note that these little extras are in addition to your regular exercise program.  Let’s cut to the chase – you have to exercise to stay healthy!)

1.  Buy a pedometer.   I’ve read that by strapping one of these gadgets on you will encourage more activity.

2.  Ditch the email and walk to a colleagues office.

3.  Take a 10 or 15 minute walk after lunch or dinner.  This is one of the best things you can do to get the food moving and aid in digestion.

4.  Play tag or chase your kids around the house.

5.  Buy a dog.  (But not one that can be carried in a purse as it defeats the “get out and walk the dog” message I’m intending).

Now go run!

Keli