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The Secret to Fitness Results

By: Aileen Kroon, RRCA Run Coach & NASM Personal Trainer Did you have a fit goal this year? It’s April, and if you made a new year’s resolution to “get fit”, you may be riding the struggle bus after a winter of cold days and an increasingly busier schedule than you’ve probably had in the last 2 years. You’re not alone; according to Forbes, 80% of people abandon their resolutions, most by the end of February (“The Top 3 Reasons New Year’s Resolutions Fail And How Yours Can Succeed”). Why? It’s not just that life gets busy or the…

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How to Get Faster Without Changing Your Running Routine

By: Aileen Kroon, RRCA Run Coach & NASM Personal Trainer The Average Runner People run for lots of reasons – to get in shape, to be social, to cross a marathon off their bucket list, to maybe eat or drink a little extra, to clear their mind – and while most of us will never qualify for the Olympic trials, if we’re going to race, we would like to see just how fast we can get. Most run coaches will tell you that you need to increase your mileage and/or increase your intensity, running workouts specific to the races…

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Spotting pain patterns before an injury derails your running

I have yet to meet a runner who’s never been injured, and that’s not much of a surprise given anywhere between 50% – 80% of runners are injured every year. There’s a lot that can go wrong when you’re pounding the pavement with the force of 2-3x your bodyweight on 1 leg at a time. We runners aren’t exactly the conservative bunch, either, when it comes to addressing a little twinge here or tightness there. In the past, I’ve put on braces, popped Advil, injured other body parts from overcompensating, and done the runner’s walk of shame from going…

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Finding the right exercise program for YOU

What’s truly amazing about the time we live in is that there are so many options for getting fit, and a general social acceptance that there’s no one right choice. Yogis and Crossfitters and Runners and Bootcampers exist in harmony, with many people embracing overlapping exercise identities. Maybe you are motivated by group classes at a gym, or maybe you prefer to workout in the comfort of your own home. You may even alternate days where you exercise socially and independently. Cardio, HIIT, Strength Training — the options are limitless for every interest, budget, and schedule. So how do…

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2019, In Review

“There are years that ask questions, and years that answer.” — Zora Neale Hurston, Their Eyes Were Watching God While 2017 and 2018 were hard years of keep-you-up-at-night, loss-of-loved-ones, identity-altering questions, 2019 was a year that answered in so many ways. I look back on where I was a year ago, and 2 years ago, and how eager I was for 2019 to begin just so I could leave 2018 and 2017 behind and move on with my life, wherever it was headed. This year, I leave 2019 behind with such hope and excitement for what 2020 has in…

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The Future is Female

Over the last decade, there’s been a major shift in running. You may think I’m referring to types of shoes worn or training ideologies, but no–I’m talking about gender. Starting in 2010, women began dominating men in the number of participants for road races. While many point to Oprah’s completion of the Marine Corps Marathon in 1994 as the kickoff to the women’s running phenomenon, there’s a lot about running that appeals to women, and I would argue this is especially true for women in the 30-60 year age range. For starters, running is one of the lowest barriers-to-entry…

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Things I wish I knew when I started running

You know that saying, “Be who you needed when you were younger”? It’s become a guiding principle of my business, the main driver for becoming a personal trainer in the first place. So I put together my top 5 things I wish I knew when I started running, and I hope you find them beneficial. Running is simple, but our lifestyles have made it complex. From shoes to sedentary jobs and commutes, we have altered our natural body alignment, and it takes most people some work to run with good form. Get fitted for shoes, and master some basic…

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Running Slower to Run Faster, Stronger, and Longer (AKA How I ENJOY Running)

I used to be one of those runners who always ran the same pace. If I couldn’t do a longer run at the pace I could do for a 2-mile run, then I viewed myself as not ready for longer distances yet. I only allowed myself to run a max of 3 days per week because I couldn’t hold the same pace for more than that, as I was exhausted (and my pace used to be a lot slower than it is today). Training for a race became an exercise in willpower, and I would always take time off…

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Peach Performance

Let’s talk about your peach (aka your butt) and how integral it is to running performance. Your butt is comprised of 3 gluteal muscles: the gluteus maximus, the gluteus medius, and the gluteus minimus. They’re commonly referred to together as “the glutes.” It’s difficult to ascertain which exercises target which of the 3 muscles, as it varies depending on several factors. What can be determined is whether an exercise targets the upper or lower subdivision of the glutes, or both (like the hip thrust). The glutes are either directly or indirectly connected to your lower and upper back, your…

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Making Exercise a Lifestyle

If you’re struggling with how to fit exercise into your hectic schedule, here are some tips to get you started. #1: Schedule it in your calendar. If you have a specific time set aside for exercise instead of just waiting to “see if you have time,” you’re more likely to get it done. Look at your calendar and plan which days and times you can consistently commit to each week. If you pencil in a run every Tuesday, strength training on Thursday, and a yoga class on Saturday, then exercise will become a normal part of your routine. #2:…

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