Live. Give. Run. Blog
To Inspire and Move the Human Spirt, One Sole at a Time
I have had quite a few people ask me; how do you stay so structured with your runs? They talk about how the first week or two they do well and then they miss a run here or there and it all starts to go sideways. Or maybe you are tired after that first week and so the thought of lacing up your shoes and getting out there is a bit daunting. You want to run but mentally you’re stuck. What is the secret to creating a running habit? There is not really a secret, however they are some key strategies I have put in place to help me keep my running at the forefront of my week!
By: Dr. Matthew Silver, coach, educator, physical therapist, and founder of Alpha Project Phyzio & Performance
Plantar fasciitis can be the scourge for many runners. If you’ve had it before, you know exactly what I’m talking about. The morning stiffness in the foot/heel, the time off from running, the stress of being un-able to properly train for your race/marathon. In fact, plantar fasciitis is the third most frequent complaint of runners visiting sports medicine clinics.
I recently signed up for my 10th Sole of the City (SOTC) 10K race for 2022. I have run every SOTC race since its inception in 2012 and SOTC was my first race ever. I had been running for about 3 years when a group of us (about 7) from work decided to all run a 10K race. One was an avid running, one was a couch potato, there were some others and then there was me, a relative newbie runner. We heard about a new race in downtown Baltimore put on by Charm City Run (CCR) called Sole of the City, at their then new location at McHenry Row. After running the race I was hooked on SOTC.
As long as it’s above 0 degrees Fahrenheit (we don’t want anyone getting frostbite!), then you can continue to run outdoors. In general, it’s actually easier on your body to run in cooler weather. After is passes 60 degrees—it gets tougher for your body as it gets warmer. Plus, you don’t have to wake up at 4AM to beat the heat! But we know, it feels so COLD, therefore our Charm City Run Training Coaches have pulled together helpful tips to help you both enjoy and be more successful with these chillier runs.
As we enter the holiday season, you may have started to hear people talking about New Year’s resolutions. For many people, these resolutions tend to focus on health, wellness, exercise, losing weight, or changing their body in some way. While focusing on health and wellness is a fabulous motivator, many times we take these resolutions to an extreme. For example, completely cutting out all desserts or sweets, or removing carbohydrates from our diet, or something that is just not maintainable for the long term.
During the pandemic most people found themselves not able to do many things that we took for granted, including our indoor physical fitness activities. With the gyms, yoga studios and pools closed many were forced to lace up their shoes and head out for a walk that eventually may have turned into a run.
At a gym maybe you were taking a class that was led by an instructor or you used a machine that provided you the workout for you to follow. But now it was just you and you had to do it on your own.
As a running coach, one of the most frequently asked questions we get is what to do after your target race. This is a normal and valid question. You’ve just spent several months building up to one day to run one race. A certain sense of “let down” is normal, even when your race goes well. It is important to understand that allowing your body to recover from your race is just as, or even more important than the training that went into the race. So, what do you do?
Among the many things to consider, nutrition is one of the most important aspects to focus on when incorporating more exercise and mileage. Conflicting nutrition messages emerging in the media can make it very challenging to figure out what you should be doing to fuel your body without underfueling or overfueling. Here are 4 key evidence based tips for new runners to help keep you focused and energized throughout your training.
I had never been a part of a running training group before signing up with Charm City Run Annapolis in February 2021. I knew after the year of the pandemic, I needed something to push me towards getting back into shape and always enjoyed running as a casual hobby. Running with Charm City changed that hobby into an obsession!
