Race for the Cure Photos from 2008
Posted by: Fox Fitness on: March 30, 2009
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- Getting ready to race!
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- After the run!
2009 Knoxville Susan Komen Race
Posted by: Fox Fitness on: December 7, 2008
The Susan Komen Race will be held October 24, 2009. Please check back in July for free clinic information!
Make sure to visit Fox Fitness in the meantime for all your fitness needs!
Layout for race, New meeting location
Posted by: Fox Fitness on: September 22, 2008
For those who wondered here is a link of the actual trail course:
http://www.komenknoxville.org/images/2007_course_map.jpg
Also, this Wednesday, September 24th we will meet at West Hills Elementary so we can measure the distance of our run. We will be running for 5 minutes and walking for 1 minute, of course you are always welcome to go at your own pace or even walk!
Cross Training for Runners
Posted by: Fox Fitness on: September 10, 2008
Cross training is an important part of any sport. While running is great for your cardiovascular system, incorporating other types of activities such as a variety of cardio activities and strength training are beneficial for many reasons:
1. To promote muscle balance: When running particular muscle groups are worked more than others. For instance, the legs are strengthened to a much greater extent than the upper body and core. It is important to include a strength training component to strengthen all the muscles in the body especially the arms, back, chest and core muscles.
2. To increase flexibility: Running can create tightness especially in the hamstrings and calves. It is important to be stretching following your runs or participating in other activities such as yoga to maintain flexibility and reduce pain associated with muscle tightness.
3. To prevent injuries: From time to time enjoy activities that are lower impact such as swimming or using an elliptical machine. This will lighten the stress on your joints and allow active recovery between runs.
4. To decrease boredom: Doing the same thing over and over again will drive anyone crazy. Make sure to add a variety to your workouts to prevent boredom or burnout and to keep things interesting.
So it is a good idea to incorporate at least 2 full body workouts per week and at least 1-2 days of cardiovascular activity other than running. Some other cross training ideas include: taking a strength training or aerobics class, yoga, biking or spinning, swimming, rowing, or skating.
We will dive into the strength training component next week.
Updates on training schedule
Posted by: Fox Fitness on: September 10, 2008
With 5 sessions to go hopefully you have all been out getting your runs in! If you missed last week here is the run that we completed:
4 minute walking warm up
3 minutes running followed by 2 minutes walking (5 cycles = 25 minutes total)
4 minute walking cool down and stretching
Every week you should be increasing the amount of time you spend running, and decreasing the amount of time you spend walking (except for those of you who plan to walk the race, just keep walking and getting that distance up!
Wednesday 9-10 we followed this regimen:
2 minute walking and 2 minute light jog warm up
4 minutes of running followed by 2 minutes walking
Walking cool down till heart rate lowers
Keep up the good work!
Beginning Runners Nutrition
Posted by: Fox Fitness on: September 3, 2008
Should I Eat Before a Run?
Yes, you should eat about 1 1/2 to 2 hours before you start running. Eating immediately before running may lead to cramping or an upset stomach, whereas running on an empty stomach may cause you to run out of energy. Opt for something high in carbohydrates and lower in fat or fiber which stays in the stomach longer and can cause discomfort. Carbs will give you the energy you need for your run. Some examples of good pre-workout fuel include: a bagel or bread with peanut butter, a lowfat granola bar, a banana or other fruit, a small bowl of cereal, or light yogurt with fruit. And everyone is different so find what works for you!
What Should I Eat After a Run?
After a workout, especially a longer run, you want to replenish energy as quickly as possible. Your body needs to rebuild and replenish glycogen and amino acids (or protein) broken down during exercise. Eating right way will also help to minimize muscle stiffness and soreness as well as aid in muscle and tissue rebuilding and strengthening process. You’ll want to consume primarily carbs, with a smaller amount of protein. A good rule of thumb for post-run eating is a 2:1 or 2 carb to 1 protein ratio. Nutrition bars or protein shakes are healthy options and great if you are unable to eat a meal following your workout. Other examples would be a bagel with peanut butter or a smoothie made with fruit and yogurt.
What about water?
Always make sure that you are well hydrated whether it’s hot or cold outside. It is critical to your performance and to prevent fatigue or even heat related illnesses. Here are some general guidelines taken from about.com:
Hydration Before Exercise
• Drink about 15-20 fl oz, 2-3 hours before exercise
• Drink 8-10 fl oz 10-15 min before exercise
Hydration During Exercise
• Drink 8-10 fl oz every 10-15 min during exercise
• If exercising longer than 90 minutes, drink 8-10 fl oz of a sports drink (with no more than 8 percent carbohydrate) every 15 – 30 minutes.
Hydration After Exercise
• Weigh yourself before and after exercise and replace fluid losses.
• Drink 20-24 fl oz water for every 1 lb lost.
Resources:
running.about.com
Another great article on proper running shoes!
Posted by: Fox Fitness on: September 2, 2008
Hey everyone!
Below is a link for a great article about buying running shoes. Make sure you have proper shoes so prevent injuries and well as keep those toes comfy during your runs…Which remind me I need to head to New Balance and get me some new shoes too! Make sure to get your New Balance 10% off coupon from me if you haven’t already!
http://running.about.com/od/shoesapparelandgear/ht/runningshoe.htm
Upcoming Fundraising Events
Posted by: Fox Fitness on: August 31, 2008
Fox Fitness has two fundraiser events for the Susan Komen Foundation:
* September 20: Bootcamp for the Cure: 8-9 am at West Hills Park. Minimum donation $10 to raise funds for the Susan Komen Foundation.
* October 5: Race for the Cure Poker Tournament at Bailey’s Sports Bar – sign ups end at 7:15 pm
Please call Becky at 865-243-5361 for details!
Proper Running Attire 8-27-08
Posted by: Fox Fitness on: August 27, 2008
Today we discussed proper running shoes and attire which are very important for not only comfort during your runs, but also for injury prevention. We discussed the article linked below:
Beginners’ guide to running shoes and clothing
Our run consisted of a 5 minute walking warm-up, 2 minutes running/2 minutes walking for 20 minutes, and a 5 minute walking cool-down and stretch.
Handout for 8-20-08
Posted by: Fox Fitness on: August 19, 2008
Fox Fitness Race for the Cure Team
Thank you for joining us on a journey to finish that 5K! Our goal by the end of the 8 weeks is to complete the 5k running; however, we are all at different levels, so even if running half of the race is your goal the most important thing is that you finish it! This clinic will get you headed in the right direction regarding how to prepare for a race and other aspects to consider such as overtraining, proper attire, nutrition, injury prevention, stretching, and much more. Each week we will cover a different topic, so by the end of the 8 weeks you will have gained a lot of knowledge on preparing for a 5K. If at any time you have any questions don’t hesitate to call me, email me, or bring them to class.
We will meet in the parking lot of West Hills every Wednesday at 6pm for about an hour. The beginning portion will be informational and the second portion will consist of training (walking /running and stretching). Our goal over the course of the 8 weeks is to increase endurance and thus increase the length of time you can run as well as learn how to prepare safely for such an event.
If for any reason you cannot make all of the classes, or wish to be a part of the team and the clinic time conflicts with your schedule you can still be a part of the team! I will be posting all information covered, questions asked, and group runs onto our blog at:
www.foxfitnessrunning.wordpress.com
Here you can also find a link to the team page and the homepage where you can register and be a part of the team. We will also work together to come up with fundraising ideas so that we can reach our goal.
Homework for next week:
1. Register for Susan Komen Race (www.komenknoxville.org) and join the Fox Fitness Team
2. Get out there and start walking/running!
A little bit about me:
I am Becky Fox the owner of Fox Fitness. I am an ACE certified personal trainer and group fitness instructor. I was an avid runner in high school where I participated in track and cross country. I also ran my first half marathon a few years ago and hope to do so again within the next year. I am also getting ready to start as a volunteer for Girls on the Run in Knoxville. More information on Fox Fitness can be found at:
I can be contacted at becky@foxfitnessonline.com or 865-243-5361.
Week 1 Lesson: How Do I Start?
If you are out of practice running, training for a 5k can be very overwhelming. Maybe you’re not sure how to start or how to properly prepare for such an event. Well the best thing is to just get out there and start running! As a beginner, you are not expected to be able to run the complete 3.1 miles, but rather to work your way up to it. The goal for your first race is to finish the race; worry about your time your second time around.
So how do you get started?
· Avoid starting out by doing too much too soon. You want to gradually increase your endurance. To do so I suggest starting with small bursts of running mixed in with your walking. These may only last a minute or two and over time they will get longer and longer until you can run the entire distance. A few great program examples can be seen at:
a. http://www.coolrunning.com/engine/2/2_3/181.shtml
b. http://running.about.com/od/getstartedwithrunning/ht/getstarted.htm
· Focus on keeping your running/walking sessions to approximately 20-45 minutes 3 times per week.
· Space your runs out by leaving a day in between each run. For example, a Monday/Wednesday/Friday or Tuesday/Thursday/Saturday program would be ideal to avoid overtraining and injuries.
· Always make sure you start with a warm-up and cool-down with stretching.
· Keep a log so you can see your progress.
· Wear proper running shoes. Those old ones from 5 years ago are not going to cut it!
Make sure to be consistent with your runs so that you can build your endurance. It does take hard work and practice but you will reach your goal!
