Flash Giveaway: Hooper Tomato Days 5K

August 21, 2014 by  
Filed under News, Prevention & Safety, Races, Weight Loss

Enter to win! Two spots will be given away. Hurry and get your name in. The winners will be announced August 27th. Good luck!
Coach Lora Erickson
www.BlondeRunner.com

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.

 

Win a Free Race Entry – The Classic Race 10K/5K

August 12, 2014 by  
Filed under News, Product Reviews, Races, Weight Loss

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It’s that time of year again, time to lace up your shoes and join Intermountain McKay-Dee Hospital in the Fight Against Heart Disease at The Classic Race.

The Classic Race is one of Utah’s longest lasting traditions. What started as just a road race in 1984 has turned into an event where 100’s of runners join together year after year to help support heart services at McKay-Dee Hospital.

This year the event, featuring 10K, 5K, and KidsK events, will be on September 6, 2014 at Layton Commons Park. So come take part in this family friendly event and strengthen your own heart while you help fight heart disease!

Friends of Blonde Runner Special Discount!

Get $10 off the registration price by using the discount code “CLASSIC10-BR”.

Now that is a deal you just can’t pass up!

Register now at:
https://registermyrace.com/register/the-layton-classic-10k-5k-kids-run/50

reg now orange

Prices Go Up on Sunday, August 17th
Regular registration ends at midnight on August 16th, so make sure you register in the next few days to take full advantage of the lowest registration cost possible. While your $5 off discount won’t end, regular registration fees will.

More Fun with Your Friends
Feel free to share the discount code with your friends and family and be the hero of the day!
See you September 6th!
For more information visit runtheclassic.org, get updates on Facebook at facebook.com/runtheclassic, or contact runtheclassic@gmail.com

FLASH GIVEAWAY:
Want to win a spot? Check out the Blonde Runner Health page to learn more.

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

Join in the fun at the Labor Day Triathlon & Route Preview Clinic

IMG_2436no year labor tri logono year labor tri logono year labor tri logono year labor tri logono year labor tri logoMany years back I got my triathlon start on Labor Day at my first ever triathlon!  It was held at the old facility known as the “bubble” back then.  I had a blast and was hooked instantly.  Since then the South Davis Recreation Center has built a new facility and continue to offer great events including a Labor Day Triathlon.  I have done this one several times and well as my children and would highly recommend it.  It will be held on Labor Day (Monday Sept. 1st, 2014).  All levels are welcome including beginners to advanced athletes.  There are several different categories available too, so if you are new to triathlon this is a great event for you!  They have a novice distance as well as relay and sprint:

SPRINT: Swim 350 yds; Bike 12 mi; Run 3.35 mi

RELAY: Split the Sprint between 2-3 racers

NOVICE: Swim 150 yds; Bike 2.4 mi; Run 1.5 mi

You can get registered for the event on active.com

register-now

Come join in the fun!

Volunteers Wanted

Unable to race?  No problem, we’d love to have you volunteer.  If you’d like to get involved please message me at lora@blonderunner.com

Free Triathlon Clinic & Route Preview

I will be offering a free Triathlon Clinic and route pre-view the Friday before the event for those registered.  Be sure and RSVP to reserve a spot so I have enough handouts  lora@blonderunner.com

We will be meeting at the pavilion behind the facility on Friday August 29 at 5:30 p.m.  I will show you how to set up your transition area and review the route and how the triathlon works.  I am happy to answer any questions you may have as well.  This is great for beginners or those new to this race.  Bring your bike and helmet; we will ride the sprint distance route as well.  Come join the fun!  Triathlons are a blast!

Coach Lora Erickson

www.BlondeRunner.com

Coach Lora Erickson Triathlon Swimming

TriathaMom Triathlon Training Clinic

 triathlamom finish line little girlWhen:  Thursday August 14, 2014

Time:  6:30-8 p.m.

Where:  South County Pool, Riverton

 (registered participants will be sent more detailed information a few days before the event).

Cost:  $15 for Triathamom Race Participants (provide confirmation #)

$25 for non-race participants

Get Registered (Active.com)

Triathlons are a blast!  Learn some tips and tricks about competing in a triathlon from Coach Lora Erickson aka Blonde Runner (mother of 4).  She will demonstrate transition set-up, review the course as well as give you tips for triathlon racing and training. Learn what to eat during a triathlon to fuel yourself to a strong finish.  This will be a lecture style format (no workout).  Come join the fun and get all your questions answered to complete the TriathaMom event!  Beginners welcome. Limited spots.

Learn more about the coach

Get Registered

register-now4

Coping with Emotional Eating Class

August 4, 2014 by  
Filed under Health Classes, News, Nutrition, Recipes, Weight Loss

Blonde Runner Coping Emotional Eating 8.4

This class will cover all aspects of combating emotional eating and how to better take control of your health. Learn how to eat to lean up your body. It might be easier than you think. A date has not yet been set for this class. If you are interested in attending please message Coach Lora Erickson directly at lora@blonderunner.com so more information can be provided as it becomes available.

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