How to Foam Roll Like a Pro

Race season is nearly here and training kicks off this week for many who are running Grandma’s Marathon or other races! Sore muscles are an inevitable side effect, but foam rollers can make a world of difference! A little tough love on those knots can work wonders!

Foam Rolling Infographic

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GET MOVING! Set Your 2013 Fitness Goals Now!

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A new year is almost here and this is the time to set your fitness goals for 2013. Why now? If you set your plan in motion now, you’ll have plenty of time to research new gyms, fitness classes, races, and training groups!

There are an abundance of options to kick off the new year in a new frame of mind. If you need inspiration,  13 Hottest Fitness Trends to Try in 2013  is worth a read!  If you still need help narrowing the scope of what you hope to accomplish, talk to a fitness professional or friend.

If you are not sure where to start in your fitness goals, work on setting your goals on a number of levels:

First you create your “big picture” of what you want to do with your life (or over, say, the next 4 years), and identify the large-scale goals that you want to achieve.

Then, you break these down into the smaller and smaller targets that you must hit to reach your BIG goals. Make these achievable! You want to set small goals for each month and week as you work towards meeting the larger overall goal! For example… Ride 40 or miles each week in June,July, and August (then you’ll be read y for the September Iron Girl and also be working towards overall fitness).

Finally, once you have your plan, GO! There is not any point in “waiting till Monday” or “starting after the holidays”. Once you have your plan, move into action!

Find a supportive friend or group of friends with similar goals and share your plan with them.  You will be amazed at how much a bit of peer support can help you along the way!
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You Don’t Need Compression Clothing. You Need Heart & Attitude to Meet Fitness Goals.

Are we obsessed with our running gear?

Are we obsessed with our running gear?

“People seldom notice old clothes if you wear a big smile.”  ~Lee Mildon

When I started running and hitting the gym I found myself thinking so many times that I was not good enough, or didn’t  have expensive fancy schmancy enough gear, or I was not as “athletic” looking as I needed to be in order to enter a race or show my face in the weight room. I would look around at the expensive shoes and brightly colored wicking shirts and feel extremely intimidated when I first started to race.  I will never forget the first time I saw an older man in cotton cargo shorts, a pair of old shoes, and what appeared to be his wife’s cotton t-shirt at the start line of a marathon.  I was horrified that he was going to run in such attire, but then I really started to think that it is not about the clothes or the gear or how much you money you spent on your shoes.  Fitness, racing, and workouts are about heart and attitude. Period.  If you haven’t made the investment in your training and mental fortitude… well, it doesn’t matter how much you paid for your new compression shorts.

You need a few basic items to workout:

  • comfortable shorts or pants
  • a decent shirt- cotton will work, but wicking is better if you can afford one
  • ladies- get a good sports bra.  Your ta-tas will appreciate it.  Sports bras should be replaced after 75 washes or if you lose a significant amount of weight
  • running / athletic shoes (some will disagree you need these and that is okay too- barefoot running is huge trending change in the sport)

… now let me say a few things about running shoes…

This article by Runner’s World provides some insight into one of the most commonly made mistakes by new runners – get the glittery fun colorful shoes and pay no attention whatsoever to body mechanics.  I completely understand the draw of fancy shoes.  As a pronator, I require stability running shoes and until recently there was very little to choose from in terms of color and style in a functional motion control shoe.  The neutral runners had greater choice in their footwear, but I was relegated to simple boring shoes.  This is no longer the case, but the danger still exists to go for the sparkly or neon shoes.  Go to a running store.  Get fitted and get shoes that are right for you.  Your knees and hips will thank you.

If you want to read a humorous additional take on the subject of what kind of gear you need to get a good workout in, check out Hamilton Nolan’s article here.

Northern Grrrls are Whistlestop Rockstars

Whistestop ROCKSTARS!

  • Months of Training
  • Missed Sunday night Packer games
  • Rainy, Hot, Cold, Late, Dark Runs
  • Sore Muscles
  • Endless GU packets

IT WAS ALL WORTH IT!

The Northern Grrrl Half Marathon Training Team

Seven Northern Grrls crossed the finish line at the Whistlestop Half-Marathon this past Saturday.  Some had crossed the finish line in previous years and some experienced the exhilaration and thrill of completing a half marathon for the first time.  Every grrrl who crossed the finish line did so within her goal time.  One of our grrrls even shaved 13 minutes from her previous race time.  I could not have been prouder of each of them and their accomplishment.  It was a cold and rainy day and the race route was soft and sandy, but the friendships and memories forged during months of training and supporting each other were enough to warm hearts and minds and create a race day memory unlike any other!

Huge smiles for the Northern Grrrls who completed their first half-marathon!