Running with Bad Knees & Recovering From an Injury

February 1, 2016 by  
Filed under Fitness, News, Prevention & Safety, Weight Loss

First published through Facebook Live on Friday January 29, 2016.

For knee concerns be sure and visit a doctor to get a diagnosis so you can get proper treatment. If you are local I would recommend Dr. Bell at the Bountiful Intermountain Sports Medicine. Call to make an appointment at 801-298-2495. He’s helped me work through my injuries. Hopefully this video provides some helpful ideas.
Happy Training,
Coach Lora Erickson
BlondeRunner.com

Running with bad knees or recovering from an injury

We are talking about running with bad knees and recovering from injury. I highly recommend that you go to the doctor and get a diagnosis on the injuries but this might provide some additional helpful ideas.- Coach "Blonde Runner" – Lora EricksonBlondeRunner.com

Posted by Lora Heyl Erickson on Friday, January 29, 2016

Posted by Lora Heyl Erickson on Friday, January 29, 2016

Click to watch directly on Facebook

Guide to Snow Running

By Lora Erickson, BlondeRunner.com

(First appeared in the Outdoor Sports Guide Magazine)

Winter is upon us! Coming from Colorado, I’ve been running in the cold and snow all my life. But when I was in college running for Utah State University, I remember welcoming a new girl to the team from Arizona. As team captain I often led group runs and decided what route to take. On the first snowy day that year, most of us were excited to go out, but the girl from Arizona was apprehensive. She’d never run in snow before so I made our path go in and out of campus buildings so we only had to run on slick surfaces half the time.  After a few slip-and-falls around corners she learned to slow down and started getting the hang of snow running!

Similarly, I do snow runs with my triathlon team athletes and have found many of them are new to snow running too. This surprised me at first, as I’ve always been a year-round outdoor runner, but cold temperatures and snowy conditions means indoor running on a treadmill to many. However, if you’re training to race outdoors, solely running on a treadmill can be problematic as your form differs from outdoor running. So this winter, take your run outside!

Why You Should Run In Snow

Running in the snow is a great workout, especially deep snow. You really have to drive your knees up to get over the snow! This also increases your heart rate and makes you sore in places you don’t normally get sore. Snow running develops ankle strength and makes you a more durable athlete.  Read the entire article

 

 

Join Me at The Endurance Sports Show – Feb. 5 & 6th

ESS-with-dateCome visit me at my booth at the Endurance Sports Show next Friday and Saturday (Feb. 5 & 6th) at the South Towne Expo Center in Sandy.  I will also be doing a presentation at 1 p.m. on Friday covering Triathlon Transitions.  They will have a lot of great booths and fun things to participate in, including at 5K and indoor TT.  I hope to see you there!

Coach Lora Erickson

BlondeRunner.com

Use the following codes to get discount tickets for your friends and family. Feel free to share the codes.

20 codes: Buy one get one free – Code: COACHLORAATTHEESSBOGO

100 codes: 25% off tickets – Code:  COACHLORAATTHEESS25OFF

 Tickets can be purchased at the link below :

Get Tickets

Free Altra Running – Winter 5k / 10k . There will be lots of swag this year and Altra has agreed to do an inventory clearance blowout, so you don’t want to miss this!

Reserve Your Spot – Altra Winter 5K/10K – Free  

There is also a free swim clinic and indoor Time Trial / Kicker lab: Swim Clinic & Indoor TT

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Watch Coach Lora Erickson aka Blonde Runner in action at this Presentation on Friday at 1 p.m. Rm. 200 C
Transitions In Triathlon
Come learn how to do triathlon transitions effectively.  We will be reviewing how transitions are different for various triathlon distances (ie. Sprint, Oly/International Distance vs. Long Course – 1/2 Ironman – 70.3  & Ironman – 140.6) and how to make them faster.  We will go through differences you might see with the many event companies including ITU events and rules to follow.  Come join in the fun at this high-energy and fun presentation.

Pros & Cons of Treadmill Running

treadmill running

Pros & Cons of Treadmill Use

Running is my “thinking time” and as I was running today I was thinking about the pros and cons of running on a treadmill. The majority of the miles I run are out-door, even in the winter, but I chose the treadmill for running today for many specific reasons.  As I was listing those reasons in my mind I thought this might be an interesting topic to discuss and ultimately write an article about. So, here’s my thinking.

Pros of Treadmill Running: Treadmills offer more cushioning or have more “give” than hard concrete or asphalt surfaces. This can be helpful for those recovering from an injury or those prone to plantar fasciitis or other ailments.  In the winter, ice and snow can slow pacing and increases the risk of slipping and falling, so naturally if these are concerns, the treadmill is a good option.  Treadmills offer safety from traffic, as well as can be done late at night or early in the morning when it’s dark outside.  Often poor air quality or allergies drive people indoors.  As a mother I have many friends with young children that choose to run on the treadmill because they can do it even with small children at home.  It’s convenient. I know this is helpful for many.  I owned a treadmill for a week and decided it wasn’t for me; I am an outdoor girl and would often choose to get up in the early morning hours for some “solo time” before my husband went to work. I also didn’t do jogging strollers when my children were young because I didn’t like to see their heads bobbling around and I needed “me time.” But that’s just me.  No harm in others doing what works for them.  I figured if I wanted to get on the treadmill I would just head to the gym, that way I didn’t have to store one and could use the space at home for something else.

One thing I like about treadmill running is that you can set a pace and zone out. Your only job is to maintain that pace and hold it.  It can also help develop more consistent pacing in running.  If you struggle with this, than give a treadmill tempo workout a try.  Treadmill or “hamster wheel” running, as some people affectionately call it, can also improve cadence.

Another good thing about treadmill running is there’s a bathroom close by. I have had many athletes with this concern and have suggested treadmill running for them.  However it is also easier for them to “give-up” or cut a workout short because they have not run miles away from home and have to get back, but at least there are no worries about air quality or allergens in the air like outdoors.

Another plus to treadmill running that I’ve seen with my mother-in-law, is the ability to listen to books on tape/podcasts, read or watch movies to make the time go faster. I suggest watching the Biggest Loser, one of my favorite shows.  It is so inspiring and seems fitting to do while you exercise.  It keeps you busy so you don’t snack on junk food too.

Cons of Treadmill Running:

For me, the number one con for treadmill use is not being outdoors. I am a total nature girl and enjoy being outdoors.  We all need a little sunshine.  Although I am not a fan of the cold, I will get out and run in it, because you get warm when you run (well, mostly).  When I run indoors I tend to “sweat buckets” and often run with a visor to help keep sweat out of my eyes.  I have often posted how I get so hot running indoors and it’s true because I have no air moving past me to cool me down.  There is also no scenery. At home when I am cycling I have a fan blowing on me.  They don’t have them at the gym I go to and they tend to dehydrate you faster anyway.  It definitely keeps you cooler though.  If you do use a fan be sure and stay hydrated! Learn more about hydration

Another Con is “people watching” you at the gym. On occasion I have seen the person on the treadmill next to me glance over and one-up my effort, like we are racing or something.  This always makes me chuckle, but there is no laughter when they realize that was only my warm-up.  Either way, I am not there to compete with others, I just want to do my workout.  A lot of times I just turn up the tunes in my ears and zone-out.  I love listening to music when I work-out. I dance and snap my fingers, at first I was worried this would bother others but I don’t really care anymore and it doesn’t seem to bother anyone.  I just have fun and enjoy my run.  I love to run! Some people join in the fun and start snapping too and we exchange smiles.  I love it! Once when I was doing intervals a friend saw me and formed a little cheering crowd.  It was crazy fun and I rocked that workout!  I am not always up for this kind of attention though, so I usually find the less-visible treadmill so I can just do my thing.

Another disadvantage to treadmill running is that the movement is not the same. It’s not “natural” some would say.  I agree.  I find that I shortening my stride so I don’t step on the front of the treadmill.  The treadmill also pulls your leg back for you, not allowing you to use the glutes, hamstrings and stabilizing muscles the same.  I don’t believe the muscles are developed the same way on the treadmill as they are outdoor.  After coaching 19 years I can say it is not the same (see my treadmill running video clip – link at the bottom). I know I mentioned safety as a “pro” for treadmill use, but it can also be a con if you are a clumsy athlete that struggles to stay upright. I am sure you’ve all seen the funny YouTube videos on treadmill running mishaps.  So a fall and injury is a real possibility on the treadmill for some.  Maybe the snow is better.

Another concern for me with treadmill running is the accuracy. I often notice that the pacing is different on the indoor treadmills for the effort so I am not sure how accurate it is.  Different treadmills will spit out different numbers, albeit a pretty good “ball-park” number I would assume.  Being kind of anal about training details this is a little bothersome to me.

Because the numbers, accurate or not, are staring at me in the face. I often look at them and find myself “watching time.” You know what they say about watching a pot of water boil? Yep, time goes slowly when you watch it.  Maybe this is what contributes to the boredom for some and the reason some call it the “dreadmill.”  However, sometimes I use this “number-watching” to further breakdown my workouts and stay focused, so it can actually be helpful.  I think many people prefer to look at trees and things go by them though.  It’s a valuable distraction.  Most gym treadmills often limit your time too. Our gym gives you 45 minutes (after 40 minutes it automatically starts you on a 5 minute cool-down) then it is someone else’s turn or you have to start it over.  I don’t like this stop and go when I get in my groove.

So, as usual, I was curious as to what all my running & triathlon friends thought about running on the treadmill so I posted this question to Facebook:

  1. Do you think treadmill running is easier or harder than outdoor running and why?

I got a variety of responses and I believe the consensus indicated that treadmill running can be boring and that it is mentally hard. I would agree with this.  This is one of the reasons I do it, to build mental toughness.  One of my favorite responses was outdoor running is “…good for the soul.”  I would agree 100%.  Everyone needs a little sunshine and fresh air (assuming the air quality is good when you go – wink). On the other hand, if you feel like Ben and “…would rather poke your eyes out with flaming sticks than run” but a treadmill works for you, go for it.

I value the benefits of both indoor treadmill running and running on the roads. So let’s talk about the pros of outdoor running for a bit. In nearly all of my running classes I talk about ‘training like you race’ and how many races are done on a treadmill?  Few, if any. Thus, there is value in outdoor running. It’s a more natural movement and what we will be doing when it comes race time.

In my opinion, health-wise, I think it’s wise to do a bit of both, but mostly outdoor running, because it’s more natural. Go indoor if you need some mental work, want to work on pace/cadence a little bit or if the air quality is poor or horrible weather. Certainly a fall is not going to be good for your running! Either way the treadmill can be a useful training tool taking all things into consideration. Just create balance.

Happy Running,

Coach Lora Erickson

BlondeRunner.com

Related Video Clips:

Treadmill dancing (this guys got moves!)

Treadmill vs Outdoor Running

Running Hat Tip

How to Breath when you run

Want to learn more?  Take a class.  Contact Coach Lora Erickson, theblonderunner@gmail.com to learn more.

Learn more about Coach Lora Erickson

My Daughter is My Biggest Cheerleader

January 25, 2016 by  
Filed under Fitness, News, Prevention & Safety, Weight Loss

My daughter is so cute!  I hope you all have a great supporters too, everyone needs a cheerleader! I love my family!

Coach Lora Erickson

BlondeRunner.com

Just getting my workout in. My daughter is my biggest cheerleader – love her! #minime #myjam #lovemytunes #familyfun #workout #fitness #blonderunner #utahathlete #triathlon My bike is purring like a kitten thanks to @bountifulbicycle #swimbikerun @intermountain #tritraining #triharder https://instagram.com/p/BA5UeAkO1D8/

Posted by Lora Heyl Erickson on Saturday, January 23, 2016

View it on TheBlondeRunner YouTube Channel

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Funny Video Clip: Train Like You Race

January 21, 2016 by  
Filed under Blonde Jokes, Fitness, News, Prevention & Safety, Product Reviews, Weight Loss

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This has been around for a while.  It’s an old one but a good one!  So funny!  Enjoy!
Happy Training,

Coach Lora Erickson

BlondeRunner.com

Need more triathlon training tips? Take a class. Message Coach Lora Erickson for details, theblonderunner@gmail.com

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Ease into Running With the Ten Percent Rule

January 21, 2016 by  
Filed under Fitness, Prevention & Safety, Product Reviews

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I get a lot of questions about how to increase miles without risking injury.  Here’s where the ten-percent rule comes into play. This short video clip should be helpful for you.  If you have any other questions or concerns, feel free to contact me theblonderunner@gmail.com

Run Happy,

Coach Lora Erickson

BlondeRunner.com

Interested in learning more? Take a class or get coaching. There are many classes offered including; Triathlon Training, Running Form, Nutrition for Endurance Athletes and more…Message Coach Lora Erickson for details at theblonderunner@gmail.com

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Intermountain Sports Medicine Specialty Group – Great Services!

January 14, 2016 by  
Filed under Fitness, News, Nutrition, Prevention & Safety, Product Reviews, Weight Loss

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Intermountain Sports Medicine Speciality Group logo

I am extremely excited to announce that I will again be working with the Intermountain Sports Medicine Specialty Group. I feel honored to be supported as an athlete by such a forward thinking organization. They are a huge support to me and valuable sponsor with great services for all level of athletes. They have top notch medical care with board certified physicians.  I love that they provide both surgical and non-surgical treatment for pain and injury to get athletes back out there training as quickly as possible. I am able to enjoy a healthy active lifestyle due to their services. They offer medical services in Northern Utah including; Salt Lake City, Bountiful, TOSH- Murray, Alta View, and Riverton

The LiVe Well Center at the Salt Lake Clinic (389 South 900 East, SLC, 385-282-2700) is an amazing resource offering many valuable assessments that I have utilized myself. Here’s a list of what they offer:

Body CompositionWatch a video clip about my experience

Bike Fit & TestingLearn about my experience

Diet & Nutrition Education

Resting Metabolic Rate (RMR) Testing

Musculoskeletal Functional Analysis

Exercise & Physical Therapy Services

Running Analysis, Lactate Assessment or Vo2Max TestingLearn about my experience and what you can expect

Learn more

As a coach, I love to have my athletes take advantage of assessments like this. The information provided from these assessments helps me coach my athletes better.  If you are looking to become a better athlete I highly recommend you check into all the services Intermountain Sports Medicine has to offer, I know I have. I am looking forward to another amazing year and partnership with Intermountain! Look for more educational video clips about their services.

Coach Lora Erickson

aka Blonde Runner

BlondeRunner.com

https://instagram.com/p/BAh17fKO1JI/

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Naked Carbs & Goals

December 29, 2015 by  
Filed under Fitness, Health Classes, News, Nutrition, Prevention & Safety, Product Reviews, Weight Loss

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Original periscope broadcast 12.29.2015

Please share your 2016 goals in the comments or tweet me @blonderunner I would love to know what you are up to or if you have questions for me, just let me know.  Wishing you a great 2016 year!

Coach Lora Erickson

BlondeRunner.com

 

Want to learn more about nutrition? Take the Endurance Nutrition Class. Message Coach Lora Erickson for details, theblonderunner@gmail.com

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Instagram Girl @TheBlondeRunner

December 10, 2015 by  
Filed under Fitness, News, Prevention & Safety, Weight Loss

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instagram the blonde runner

Yep, I am an Instagram girl.  I love it!  It’s fun to share and explore pictures of things that inspire me, make me laugh and generally just make my day. Join me there.  You can find me @TheBlondeRunner

 

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