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Something so simple, yet often overlooked...

Take a big, conscious inhale in. And release.

It's not often we think about our breath but it's one of the simplest ways to improve our run! With a few quick exercises, you can gain confidence, improve efficiency, promote balance and strength, and reduce fatigue.

  • Finding balance with your breath is as easy as staying aware of it; change your focus from to-do lists, music lyrics, random thoughts, or work emails to your body's natural rhythm of inhale-exhale.

  • As you run, matching your breath to your footstrike helps the brain and body work together to find balance.

  • Try a rhythm of three steps in, two steps out at slower speeds, and two in, two out for faster speeds.

  • Letting the mind wander is OK, but always coming back to the breath will help the mind and body connect.

Not running right away? Try it as you walk around your office or around the city!

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Importance of Footstrike in Treadmill Fitness Training

Build from the ground up!

As we progress as runners, we start to look at ways to improve efficiency. Whether we're just starting out or are seasoned marathoners, it's always helpful to check in on our footstrike.

Finding the right footstrike (where your foot makes contact with the surface) is key to optimal performance. Ideally, we want to land close to our center of gravity.

How is it more efficient? This simple form correction leads to minimal contact time with the ground and keeps us from wasting energy.

PUT IT IN PRACTICE!

  • Start off slow in a controlled environment (like Mile High!) with your core engaged and hips forward.

  • Be conscious of where your center is - generally the area around your belly button.

  • As you start to move forward, think about minimizing contact.

  • Be mindful of over-striding and avoid dragging the legs back once they make contact.

Try it on the tread & take it to the street!

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Kettlebell Workout

We LOVE the versatility of the kettle bell for strength and power in our Dash28! It's not always easy to know which weight to grab after a hard run, but we're going to give you the run-down on what weight is what!

  • MHRC Noho | MHRC NoMad
  • 9lb - White | Yellow
  • 13lb - Grey | Blue
  • 18lb - Pink | Pink
  • 26lb - Blue | Dark Blue
  • 35lb - Yellow | Orange

Use this handy guide to be able to grab the right weight for your next class!

Don't be afraid to train with heavier kettlebells in order to increase your overall strength and lean muscle mass. One should be able to maintain core stability and control while using the weights. We generally recommend lighter weights for overhead & upper body movements and heavier weights for squats & lunges.

All Mile High Run Club locations proudly use KettleBell King brand kettle bells.

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Cross Training during Marathon Training

We're all about being the best runner you can be. Cross training is considered to be one of the best ways (when done right) to make you a stronger runner.

Cross-training is often misunderstood. Mixing it up is NOT cross-training. Strength training is NOT cross-training. Spinning is NOT cross training. And, sorry yogis, yoga is NOT cross-training either.

You should still do these activities for your health and fitness, but let's not call it "cross-training" because technically, it's not.

In order to cross-train properly as runners, we benefit the most from cardio-focused modalities that stress the cardio-respiratory system in a similar fashion to running. The best activities to support your run are listed below.

  • Stair climbing
  • Elliptical
  • Cross-country skiing
  • Hiking
  • Deep water running

Lucky you! You can work on your running game even when you're not running if you follow these tips!

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Warmups before Treadmill running

Before you run, take a time to activate and lubricate!

If you've taken our Dash 28 or run our #NightAtTheTrack, you know we don't mess around with warmups. Dynamic warmups activate the specific muscles you'll be using during your run as well as help lubricate joints and improve in-run mobility.

Follow these simple guidelines when warming up before your next run:

  • IT'S ABOUT FORM- concentrate on the mind/muscle connection

  • SLOW AND CONTROLLED- don't sacrifice proper form for rushing the warmup

  • FULL RANGE OF MOTION- this is your opportunity to find the big movements to really open up the body to the stress of running

BECOMING CONSCIOUS OF OUR BREATH AND BODY- part of being a good runner is listening to our body. Finding your breath and your connection to the activity will help you on your journey

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Foam Roller Warmup

Don't fear the foam roller- just take it an inch at a time.

We all know the benefits, but foam rolling can be a scary thing if you don't know how to use it!

With some quick tips, you'll be able to make the most of this amazing tool.

  • You're in control of the pressure- body weight and support will increase or decrease the pressure applied on the targeted muscle

  • Take it an inch at a time- finding the "sweet spot" as you roll a specific muscle means taking it slow and concentrating on rolling back and forth about an inch at a time

  • It's not JUST for rehab- use a foam roller as pre-hab and as a way to keep your healthy muscles staying stronger for longer

  • Try these runner-specific targets: calves, ITB, piriformis, hamstrings, glutes, adductors, and quadriceps

Mile High Run Club uses TriggerPoint foam rollers available in studio pre- and post-run

Have ideas for future tips? Email us!

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Prepare for Group Running

This week, we bring you a few more reminders for running in heat & humidity!

  • DRESS PROPERLY! Wearing a hat will keep the sun and sweat off your face & out of your eyes.

  • PLAN! Try to avoid peak sun times, mainly 11am - 2pm.

  • BALANCE! If running long runs, supplement half the run with a Mile High class. This will only help in your overall performance as your body adjusts to the longer distances with the combination of speedwork.

Did you know?

Taking a cold shower will not shield you from that post run sweat. Allow yourself an additional 30 minutes post run for your body temperature to lower, if possible.

We are runners, we geek out on this stuff, and know you do, too. Have ideas for future topics? Let us know!

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Group Running Class in Hot Weather

This week, we bring you a few reminders for running in heat & humidity!

  • SLOW DOWN! When running for an extended period of time in extremely warm temperatures, your focus should be on remaining comfortable throughout the run and not the overall pace.

  • STAY HYDRATED! Take in sips of water every 30 - 40 min of running

  • REFUEL! While water is always a good idea, remember to refuel electrolytes. It's a simple as adding salt to your water and / or can be as official as gels or shot blocks.

Did you know?

You should expect your times to be five to eight percent longer than usual for the same distance. For example, say your forecast is showing a high of 77 degrees Fahrenheit with 85 percent humidity. That’s a dew point of 72 degrees. That means a run that takes 30 minutes on a good day will take around 32 minutes today.

We are runners, we geek out on this stuff, and know you do, too. Have ideas for future topics?...

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Running Fitness Class

Hill training is commonly used by distance runners to increase running speed. It’s been associated with increases in VO2max, lactate threshold, and running economy. But how can we get the most out of our hill training? (Because let’s be real, we all know it can be our most dreaded training day of the week.)

Should we be focusing on running uphill as fast as we can and taking breaks, or should we use a more comfortable pace to run longer with fewer breaks? A study published in the International Journal of Sports Medicine explores differences in hill training techniques and makes a few suggestions for how to get the most out of all our hard work.

The researchers used these performance markers to figure out how effective their interval training program was:

1. Maximum Oxygen Consumption (VO2Max): the maximum amount of oxygen that an athlete can utilize during maximal exertion – aka how efficient your cardiovascular system is

2. Velocity at Lactate Threshold: the velocity at which lactate begins to gather in the blood more...

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Second Saturdays

Like most athletes, runners are constantly looking for ways to make their training more effective. We have been hearing about "heart rate variability", or “HRV," more and more often in recent years. Many professional and elite level athletes have turned to HRV to help identify how intense their workouts should be and what their recovery should look like, therefore avoiding overtraining and undertraining.

So what exactly is heart rate variability? HRV is a measure that reflects change in the heart beat cycle over time, comparing one beat to another. It is sensitive to acute stress, which includes cardiovascular stress from exercise. An athlete who is wellrested will have greater time between heart beats, resulting in a higher HRV. An athlete that is stressed out, tired, and overworked will have less time between beats and will have a lower HRV.

This change in HRV reflects a nervous system imbalance, specifically of the autonomic nervous system. The autonomic nervous system is comprised of the sympathetic system and parasympathetic system. The sympathetic system is...

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