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Calling all runners! No matter your pace, this is your place to discuss gear, training techniques, and your love of running.

5 Tips for a Successful Rotation Diet - TheFitCookie.com

Posted By Anonymous on Oct 27, 2013 at 6:46AM

Want to get out of a food rut or dealing with food allergies? Try a rotation diet! Here are my top 5 tips for a successful rotation diet (or any diet)

Healthy Halloween Treats: Chocolate Fruit Bugs - TheFitCookie.com

Posted By Anonymous on Oct 27, 2013 at 6:39AM

Looking for healthy Halloween treats? Make these easy Chocolate Fruit Bugs! They are Paleo, vegan, and gluten free, and are free of soy, peanuts, eggs, and dairy!

Check Yourself: Running-Form To-Do List

Posted By Jenny Sugar on Aug 17, 2016 at 7:52PM

Running can be difficult to love 24/7. If your affection for running wanes, one thing that helps bring back the love is perfecting your technique. When out for a run, go through this simple list to check your form. Focusing on your body and how it moves will not only keep you from getting bored, it can also help you avoid injury.

  • Land midfoot, not on the heel: Striking the pavement with your heel naturally puts on the brakes, which slows you down and leaves you prone to injury since it's jarring. Not convinced? Read more about heel striking here.
  • Keep your ankles relaxed and pick your feet up: Bringing the heel toward the bum to activate the hamstrings is a good thing, rather than pushing the ground away which causes muscles to fatigue more quickly, especially the calf.
  • Shorten your stride: It's easier on your knees.
  • Lean slightly forward: The lean should start at your ankles, not your waist, since bending in the middle can cause back strain.

To see what you should be doing with your upper body while running, just keep reading.

Training Plan: Run a Faster 5K in Four Weeks

Posted By Susi May on Aug 17, 2016 at 8:14PM

If you have a few races under your belt and want to take your training to the next level for faster finish times, add speed work into your training plan. Running coach Andrew Kastor wants to help you set a personal record (PR) this Summer in your next 5K. Here is his four-week plan to get you up to speed — literally. Coach Kastor is a certified USA Track and Field coach who's been running competitively for 15 years. Plus he's married to bronze medalist Olympic long-distance runner Deena Kastor. The man knows running.

To see Coach Kastor's training plan, just keep on reading.

Running Tip: Try a Dynamic Warmup

Posted By Susi May on Aug 17, 2016 at 7:05PM

When warming up for a run you have more options than just walking briskly or jogging slowly; you can warm up dynamically. Doesn't that sound like fun! Here are a few moves that prime your body for running:

  • High-Knee Marching: Marching in place while bringing the knees up to at least 90 degrees alternating legs, or better yet even with your belly button, is a great warm up for your hip flexors. If you plan on sprinting, this is your must-do move. Do a total of 20.
  • Kicking Your Bum: Yes before you let your workout kick you in the bum, you should kick your own. Stand in place and alternate legs, bringing your heel to your booty, by bending your knee. This will warm up your quad and lubricate your knee joint. Kick yourself 20 times.
  • Skipping: Don't underestimate the joyful childhood movement of skipping. This warms up your entire leg and gets your ankle joint primed for impact. Skip for 30 seconds.
  • Heel Walking: Take 20 steps walking on your heels. This move stretches the calves dynamically while prepping the front of the shin for impact.
  • Toe Walking: Take 20 steps walking on your toes. Doing so will warm up your feet and gently stretch the muscles around the shin.
  • Criss-Cross March: Lift your knee to your opposite elbow, without bending over. This is another great move for warming up your hip flexors while gently twisting your spine, which imitates how your spine will move while running. This will also gently stretch your outer thigh and glutes.

How do you warm up when you run? Share the details in the comment section below.

Be sure to check out our video of a dynamic warmup for runners.

If You Run, You Absolutely Must Follow the 10 Percent Rule

Posted By Jenny Sugar on Nov 2, 2016 at 9:30AM

If you're new to running, but you'd like to sign up for a marathon one day, you'll need to start increasing your mileage. But if you go straight from running 10 miles to 20, you'll not only be tired and sore, but you risk injuring yourself, which prevents you from running altogether. This is where the 10 percent rule comes into play.

The 10 percent rule states: never increase your weekly mileage by more than 10 percent of the previous week. To figure out your current rate of increase, make a note of how many miles you currently run in a week, and add 10 percent to that number; the following week, do the same. The chart below is geared toward a beginning runner who currently runs 10 miles a week but would like to eventually start a marathon-training plan. Keep in mind that the 10 percent rule isn't just for those wishing to race — it can benefit anyone looking to up their mileage!

Amount for 10% Increase Total Weekly Mileage
Week One Starting point 10 miles
Week Two 1 mile 11 miles
Week Three 1.1 miles 12.1 miles
Week Four 1.2 miles 13.3 miles
Week Five 1.3 miles 14.6 miles
Week Six 1.5 miles 16.1 miles
Week Seven 1.6 miles 17.7 miles
Week Eight 1.8 miles 19.5 miles

Keep Going and Going and Going: How to Increase Your Endurance

Posted By Leta Shy on Apr 28, 2017 at 1:21AM

Signing up for a distance race is exciting! But if the length's got you worried, it's good to know that endurance is a skill. Just the act of exercising regularly will help you be able to become stronger and exercise for longer, but there are specific ways you can help your body during vigorous or long-lasting workouts. Here are five tips to help build your endurance.

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