Discount Code for the Utah Healthy Food Expo

February 22, 2017 by  
Filed under Fitness, News, Prevention & Safety, Product Reviews

Use the code “blonde” to save 50% on tickets to the Healthy Food Expo on June 10th. Come watch my presentation. I’d love to see you there! (20 use limit – get your tickets today)

Win a Spot Into a Blonde Runner Class

February 20, 2017 by  
Filed under Health Classes, News, Prevention & Safety

I just love to teach classes!  Come join me at one of my classes.

Running Form Class, March 14, 5:30-6:30 p.m. Learn more

Eating Better to Train Better, March 21, 6-7 p.m. Learn more

Triathlon Training Class, April 18, 6-7 p.m. Learn more

You can win a free spot, check it out!  Good luck!

Train Happy,

Coach Lora Erickson

BlondeRunner.com

Eating Better to Train Better – Nutrition Class

February 6, 2017 by  
Filed under Health Classes, News, Nutrition, Prevention & Safety

Tues. March 21, 2017
6-7 p.m., $25
Davis County Area

Learn daily nutrition tips that will help you in your training. Whether you are training for a triathlon, running event or your daily exercise; we will review what you need to know to stay healthy. This one-time lecture-style class will review protein powders, supplements, cellular hydration, anti-inflammatory eating, gluten-free diets and more. Learn how to prevent weight gain while training for long events like marathons and Ironman events. Class Fee: $25. Limited spots. Pre-registration is required. Message Coach Lora Erickson at theblonderunner@gmail.com to learn how to reserve a spot.

Learn more about Coach Lora Erickson aka Blonde Runner

Coach Lora Erickson on Good Things Utah with Michelle Money

January 27, 2017 by  
Filed under Fitness, News, Prevention & Safety, Product Reviews

Come join the fun.  Use the code blonderunnerslc17 to save 20% off.  Prices go up Feb. 4th. Great events!

 

Winter Running Challenges

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By Lora Erickson, BlondeRunner.com

Winter can pose many additional challenges for runners. Poor air quality and cold temperature can drive asthmatic runners indoors or to travel to higher elevations to get out of the inversion.  Obviously breathing bad air can pose health risks so it’s important to check and see if levels are safe to exercise in.  To check air quality in your area visit airnow.gov. Some people opt to run outdoor with masks however often complain of having a hard time getting enough air exchange and the condensation in the mask can be annoying.  I suggest taking the workout indoors if the air quality is bad.  Treadmills can have many benefits this time of year.  Not only do they provide a more giving surface and they obviously don’t have the concerns of slipping. It’s convenient and allows bathroom breaks if needed.  It is also easy to set a pace and just hold that pace on the treadmill.  While it can feel like a “hamster wheel” to some it offers safety from traffic and can be done any time of day or night.  I know many young mothers with small children that utilize a treadmill extensively; however, I often caution them when they start running outdoors more in the spring to do it gradually to allow the body time to adapt to harder surfaces.

If you really struggle with indoor or “dreadmill” running, I suggest cross-training on bad air quality days. Indoor cycling and swimming can have many benefits for runners and challenge the body in different ways.  I always like to suggest yoga for my runners and triathletes as well.  This is great for recovery and flexibility.  Don’t be afraid to utilize the snow for other fitness activities; like cross-country skiing or snow shoeing.  These are all great aerobic workouts to supplement the training.  It can also prevent burnout or keep you active if you tend to not to want to run in the snow.

While exercising outside on better air quality days I suggest dressing in layers. As your body warms-up you can remove layers to control temperature.  I often see runners wearing too many layers so usually in 20 degree temps I wear two layers on the top, earwarmers, gloves or mittens (sometimes with hand warmers) and tights.  If it’s snowing I also suggest a hat or visor so you don’t “blink” yourself to death.  Surprisingly, I often wear sunglasses to protect my eyes from the sun’s bright reflection off the snow.  Glasses can also block the wind from making the eyes water and tears from dripping down the lacrimal ducts causing your nose to run. This can be annoying and lead you to wiping your nose excessively.

Often while running outdoors the feet can get wet and cold and there are concerns of slipping. For this I would suggest running in trail shoes that have more traction and are generally more water proof.  I also like to use a water-proof spray on my shoes and clothes.  If you can stay dry you won’t lose as much heat.  Short gators can also prevent snow from getting in your shoes and melting.  If you are concerned about black ice and slippery surfaces you might consider using yaktrax, IceTrekkers, or Kahtoola MicroSpikes.  They can all be found at Wasatch Running Center or a local running store in your area.

If you are like me and it takes you a while to warm-up in cold temperatures but you don’t like to be stuck indoors, I would suggest warming up on a treadmill or indoor exercise bike then take the run outside. Remember running on slick snowy surfaces isn’t going to be as fast as you can go on a treadmill but it’s still a great workout.  If you usually train by pace I would suggest using heart rate numbers to train with during the winter.  Contact me if you need more training tips.

Another outdoor concern is traffic safety. I often find myself winding back and forth from the sidewalk to the street to avoid really deep snow or icy patches.  As always be aware of your surroundings and assume cars don’t see you.  I also suggest running against traffic, wearing bright colors with reflexive strips, blinking lights or utilize the Tracer 360 visibility vest (noxgear.com 20% off with code BLONDERUN) which can be seen from all directions.  I don’t use music as much in the winter so I can hear my surroundings better and stay safe.  It is also helpful to train with others as a group since you are  much more visible to traffic.

Either way, whether you plan to workout indoors or outdoors don’t let anything get in your way. Yes, winter can make it more challenging to get the workouts in but if you want the rewards you have to do the work.  No excuses.

Happy Training,

Coach Lora Erickson

BlondeRunner.com

About the Author:

Coach Lora Erickson is a nationally ranked and All-World Triathlete as well as certified running, triathlon, swimming, and cycling instructor. She has a true passion for nutrition education, fitness & health promotion and has been coaching for over 25 years. She works with all level of athletes and relishing the opportunity to help beginners harness their true potential.  She offers community classes, in-person and on-line custom coaching.  To learn more contact her directly at theblonderunner@gmail.com or visit BlondeRunner.com to read health articles. 

Local Race Discounts:

April Salt Lake Marathon- blonderunnerslc17 for 20% off any event. Get Registered:  http://www.saltlakecitymarathon.com/

Utah Valley Marathon – br15 for 15% off any event.  Get Registered:  http://www.utahvalleymarathon.com/

Great event! Sign-up for the Utah Valley Marathon

January 18, 2017 by  
Filed under Fitness, Health Classes, News, Prevention & Safety, Races

There are lots of great races out there but I have heard some great things about the Utah Valley Marathon in June.  Not only was it ranked one of the Top 10 in the U.S. before but it offers a full-marathon, half, 10K and Kids K.  The course is a beautiful decent and is a Boston Qualifier.  Use the code: br15 and get 15% off.  You are welcome to share this code with a friend or family member.

https://www.raceentry.com/races/utah-valley-marathon-and-half-marathon-10k/2017/register

Bonus! Free jacket in 2017 for 10th anniversary.

Winter Running Clinic

January 12, 2017 by  
Filed under Health Classes, News, Prevention & Safety

Want to learn more about running? Come to the Winter Running Clinic at the SDRC in Bountiful on Sat. January 21. Invite a friend. Free to those that are registered for the Sweethearts 5K.

Learn more about the running clinic

Win a spot in the Sweethearts race

Want some help with training?  Contact Coach Lora Erickson at theblonderunner@gmail.com

Looking for a great Utah Race Calendar?

If you are looking for a great running race calendar for Utah I highly suggest checking out UtahRunning.com 

It’s a great resource!

Happy Running,

Coach Lora Erickson

BlondeRunner.com

Win an Enso roller by EvoFit

December 16, 2016 by  
Filed under Fitness, News, Prevention & Safety, Product Reviews

PROBAR nut butter giveaway

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