Where does obesity start?

Don’t enable your children.  Changing how our children eats starts with you.

Coach Lora Erickson

www.BlondeRunner.com

Treadmill Run

August 30, 2014 by  
Filed under Fitness, Prevention & Safety, Weight Loss

So I am not a big treadmill runner, but on occasion I will use one for a warm-up. I did a short run earlier this week and man does it get hot indoors! These runs make me appreciate getting outdoors! I like things to move past me and have the fresh air to breath in. ‪#‎indoor‬ ‪#‎dreadmill‬ ‪#‎treadmill‬ ‪#‎running‬ ‪#‎pace‬ ‪#‎miles‬ ‪#‎training‬ ‪#‎triathlon
Coach Lora Erickson

BlondeRunner.com

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short treadmill run hot

Tracer 360 Visibility Vest

BLONDERUNI can not emphasis enough the value of safety while you are outside exercising. Our day light hours are getting shorter and if you exercise before work – you know it’s dark out there in the early morning hours. I also see cars putting on their lights as early at 6:30 on overcast days. Please, please wear lights! I use the Tracer 360 vest and feel it is the most visible vest out there and can be seen by all angles (thus “360″). It also doesn’t rely on reflection only so cars can see you from a distance. Those that are seen are not usually the ones that get hit. I use this while cycling and running in low light conditions. I like to use the flashing light feature as we are competing with drivers attention now with cell phone/text use. Use the code BLONDERUN to save 15%. This is so worth your safety and piece of mind. Please share with a friend you care about!
~ Coach “Blonde Runner” – Lora Erickson
www.BlondeRunner.com
blonde runner tracer360 close up
Read the review

 

Tips for Beginners

August 13, 2014 by  
Filed under Fitness, News, Prevention & Safety

I was recently interviewed.  Here are my responses to the questions.  I hope you will find a kernel of information that might be helpful for you.  Beginners rock!

Coach Lora Erickson

www.BlondeRunner.com

What is a tip you share with all beginning runners?

The advice I like to give to beginners is don’t run too much too soon.  A seasoned runner can handle a lot more miles and beginners need to build up their miles over a period of time or they will end up injured.  If they are not sure how to do this it would be best to follow a program or hire a coach.  They also need to use a good pair of running shoes from a specialty store and allow time for a proper warm-up/cool-down & stretching.  They should also supplement their running with regular core & strength training.

A lot of people have heard about a walk-and-jog method when they start running. Can you explain what that is and why it’s beneficial?

Yes, I think a walk-run is a great approach to getting started.  It allows the body to adapt to the jarring of running.  Often walk-run programs require short run bouts sandwiched between walking breaks.  I do recommend those starting with this approach eventually build up to continuous running.

How can you improve your speed or endurance?

The best way to improve your speed is to incorporate pace and speed workouts into your training.  If you keep doing what you have always done, your results will remain the same.  If you want something different, you need to do something different.  There are various types of workouts (fartlek, tempo, interval, hill repeats, etc…) but they are often done wrong by beginners.  I highly suggest working with a coach and getting specific guidance to improve your speed properly to reduce your risk of injury especially if you plan to start race; 5K, 10K, triathlon, half marathon and especially the marathon distance.  Endurance can be built with increasing long run time.  A general rule of thumb is 10% a week.

What are the most important factors in having good running form?

There are many factors that contribute to good running form; one of which is utilizing a proper lean from the ankle.  Many runners concern themselves with foot strike, but often manipulating the lean can fix heel strike issues.  There are many other important elements to proper form but this is usually one that makes the most difference.

What can people do to improve their form, or why is it important to have good form?

Having good form can reduce or eliminate injuries as well as improve overall running economy.  The best way to improve your form is have a certified coach evaluate your form and give you direct feedback and specific drills that will help you.  Over the 18 years that I have coached I have discovered that no two people are exactly alike and usually flexibility issues and muscular imbalance need to be identified and addressed.  I am a big believer in a custom approach to form fixes.  I also offer a popular Running Form Class that highlights common problems that when they are fixed allow the runner to meet his or her true potential.  You can learn more by visiting www.BlondeRunner.com
What are the most common running injuries?

Overuse injury is commonly found in distance running ie. tendonitis.  Simply many runners run through pain that they should not or do too much too soon.  Understanding the value of “rest” will lead to more success for any runner.

What are 3 or 4 ways to avoid the common running injuries?

Start slow and allow the body to adapt.  Vary the terrain you are running on.  I often see people with leg problems because they are always running on a crowned or cambered road.  Running on a slant repetitively can cause problems.  Also, don’t be afraid to cross-train.  Utilizing other sports in your training can make you a well-rounded athlete and allows you to challenge yourself and muscles in other ways.  Cross-training also makes running a “treat” since you may not do it everyday and allows you the mental break often needed to prevent burn-out.    Swimming builds the strength in the arms and cycling helps strengthen the legs yet is not as hard on the joints.  This is why I enjoy triathlon training so much.

 

Amazing Karate Chick

Need some inspiration.  This chick is amazing.  She has great flexibility, strength and control.  Amazing! Enjoy.

Coach Lora Erickson

www.BlondeRunner.com

 

My Son Made This BlondeRunner.com Commercial


My son made this little video for me. He couldn’t find a swimmer or cyclist but I think it turned out great! Thanks Scott!
MOM
aka Coach Lora Erickson “Blonde Runner”

www.BlondeRunner.com

The Cover of Runner’s World – I need your vote

Coach Lora Erickson Blonde Runner runfun

Help get me on the cover of Runner’s World. I need your vote! You can vote once per day.

Click here:  http://orm.la/1JkMr

Coached Fall Triathlon Training Program

train for a triathlon fall programTriathlon training is a blast!  Do you want to learn how to train properly?  If so, take my Fall Triathlon Training Program.  Beginners welcome.  This 5-week training program will begin the first week of October.  All aspects of triathlon training will be covered (swim technique, cycling skills, transitions, running form & nutrition).  For more details message theblonderunner@gmail.com  Please provide your phone number so I can call and give you more details about the program.  Thanks.

Coach Lora Erickson

USATF certified running coach & nationally ranked triathlete

www.BlondeRunner.com

Learn more about the coach

Keep Calm Run On

imagesCoach Lora Erickson

BlondeRunner.com

Small Group Swim Lessons

Coach Lora Erickson Triathlon Swimming

I will be offering my next small group swim session on Wed. August 27th.  This class will be for adults and will cover triathlon specific swim skills.  If you would like to get feedback on your stroke and learn how to swim faster and more effectively, this is a great class for you.  Also, if you are a beginner that struggles to breath correctly this is a good class for you.  If you are a more advanced swimmer I would suggest getting an Underwater Video Analysis done in addition to a small group swim class.  There are limited numbers in the classes so pre-payment is required to hold a spot.  All fees are non-refundable.  Contact Coach Lora Erickson at Lora@blonderunner.com to reserve your spot.

Testimonial:

“I swam so much better in this race than I did in the Women of Steel tri last year. I owe it all to the tips you taught me in that one hour swim class! Thank you Lora!” #blonderunner#masteroftriathlon#swimminggenius  Angie N.

Read More Testimonials

Learn more about Underwater Analysis

Want to learn how to train properly for a triathlon?

Openwater swim skill classes are also available.  Contact Coach Lora to learn more.  Wetsuit rental also available.

 wetsuit rent openwater swimming openwater swim coaching 0504_02434

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