10 Strength Training Moves for Runners
As a triathlon coach, I am very big on strength training for my athletes. Even the busiest Ironman Triathlete that I work with will always have at least one full hour of strength training per week, and if time permits, maybe even two sessions of strength. It's pretty simple to me- when you have strong legs you are likely to have more power and speed in the cycling and running legs of your race. When you have strong shoulders, biceps, triceps, and lats, you are able to pull th
Hip Mobility and Strength for Athletes
I often come across athletes that have limited hip mobility and strength. This can cause tightness, stiffness, or injury in the IT band, hip flexors, or knees. Sometimes after an injury an athlete will need hip strengthening having been off their feet for several weeks. I felt like I needed hip strength after being on crutches for 6 weeks after my own foot surgery. I had a physical therapist once tell me that tight hip flexors are the root of all evil when it comes to lower
My Top 10 Tips for Recovery After Race Day
After a major sporting event such as an Ironman triathlon, Spartan Beast, or a Cross Fit Competition, our bodies want REST and RECOVERY. Not everyone has access to what an NFL football player might have available to them, but there are many less expensive resources to help you relax, rid your body of lactic acid build up, and get the most out of your recovery. I am sharing all the tools I know of to help you fully recover, so please comment if you have any other suggestions!
8 Tips for Staying Positive During Injury
As athletes we can be extremely hard on our body. Whether you are a body builder, a runner, a soccer player, or a triathlete you are constantly pushing your musculoskeletal system to it's limits. Competing in your sport brings you an incredible amount of joy and fulfillment, and the thought of having to give that up is scary to most. So when you find yourself with a sore shoulder, knee, ankle, hamstring, hip flexor, you name it, you have to STOP what you are doing and ask wha
9 Tips and Techniques for a Better Open Water Swim
I want to help you be confident as you take on your Iron Distance swim. For most athletes, the swim typically causes the most stress and apprehension compared to the other disciplines. I've talked to numerous athletes over the years, and for many, the swim can be the greatest deterrent to the sport of triathlon. This doesn't have to be the case, however. So I am giving you some of my best Open Water Techniques/Tips based on the Ironman University certification course that I c
Thoughts on Showing Up Every Single Day
I write this post on a rainy and chilly Monday in February. Certainly not the most motivating time of the year to be outside on a bike, in a pool, our outside running. For many, the thought of getting out of bed in the dark and cold is less than enticing. But like anything else, there is a way around these negative thoughts, and I am going to show you how to stay positive and motivated by showing up each day! First of all, showing up is a DECISION, not a FEELING. Deciding ahe
