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Your race day preparation occurs over several months. It occurs every time you go out for a run, every cross training workout you complete, and with every meal you eat. Race day strategy should be no different. Strategy for how you will warm up, when you will eat GU or other fuels, how much you will hydrate, and much more are things that need to be planned and practiced. This article will give you race day strategies to start implementing into your long trail runs now so that come the day of the race you can perform at your most optimal.

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Cross-training is meant to be utilized as a way to limit the impact on your body while still providing benefits like muscular strength, improved running economy and running performance, injury prevention, and many more. However, if implemented incorrectly cross-training can hinder your running training. Types of Cross Training Aerobic non-impact includes cycling, spinning, swimming, pool running and elliptical. Aerobic impact could be CrossFit, boot camp, dance or aerobics. Strength work is free weights, drills, yoga and Pilates. Benefits of Cross Training Many studies have found that cross training can improve running performance, running economy, and overall fitness, as well as...

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The New Year is here and with that comes New Year’s resolutions. Goals and resolutions are never a bad thing to set for yourself; however, it is important to think about creating sustainable lifestyle changes rather than jumping into the latest fad diet, to only stick with it for a couple months (maybe not even that long), and then gain all the weight lost and more back after stopping the “diet” and resuming “regular” eating habits. We will call this “cliff dieting”. Many people also call it yo-yo dieting. Cliff dieting refers to the habit of starting a diet and...

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How important are your goals? A strong why will keep you going when the times get tough or the weather gets rough. Maybe it’s setting goals, or having a buddy to train with. It could also be preparing your workout clothes the night before so you’re ready to go the next day, or keeping a running log or a calendar where you’ve planned out your training. Whatever it is that keeps you motivated stick with it! Everyone has different motivational styles and figuring out yours could be the key to sticking with your training plan. Motivation comes in two forms:...

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Most of you know the Tunnel Marathon is predominantly a downhill course. For some of you I am sure this is a great relief! In most cases a downhill race allows for faster and easier racing. However, downhill running can take its toll on your knees and quads. While it may seem easier, running downhill can often be painful for runners because more force is absorbed by your legs due to the constant “breaking” you are doing on the way down a hill. To be fair, running won’t kill your knees and neither will downhill running. With that said proper...

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