4 Bay-sic Hill Training Tips

With the Around the Bay Road Race  happening this weekend in Hamilton, I spent Tuesday morning with the team from CH Morning Live chatting the race and sharing tips to rock the Valley Inn Rd hill. Watch it here and read my 4 tips to conquer the hill below.

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Four tips to dominate your next hill workout.

1. Keep your chest up and open. The most common advice you might have received is to “lean into the hill”. Unfortunately, this causes many runners to hunch at the waist to lean forward. This constricts your airway and makes it harder to breathe deeply. You do need to lean forward, but make sure you lean at the hips, not the waist.

2. Keep your head and eyes up. Dropping your head  leads to a slouch in your form and restricts how much oxygen you can take in. So  instead, drive your arms straight forward and back using them like pistons. Keep your elbows bent in a 90-degree angle, and swing them straight back and forth, and not across your body.

3. Drive your knees up off the hill and not into the hill – think of this as your knee drive. Work on landing on the ball of your foot to spring up the hill.

4. Bend your ankle. Think of yourself exploding off your ankle and using that last bit of power to propel you up the hill with minimal energy expenditure. Focusing on plantar flexion can save you a lot of energy and really help you get up the hill faster and with less energy.

What are some tips and tricks you use to power up a hill?

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5 Tips to Up Your Running Game in 2018!

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This post was originally written for and shared by Canada Running Series. View the original post here.

The start of a new year is a great time to set goals and try something new. So whether you are starting to run for fun, or are fired up as a goal crusher. Here are 5 tips to help you up your running game in 2018!

5 Tips to Run for Fun!

1. Track progress. Whether it’s on your favourite app (there are so many out there) or on an old fashioned calendar on your fridge, tracking your workouts, recording how you feel, or even checking something off your monthly workout plan will give you that extra feeling of progress and accomplishment.

2. Create the perfect playlist or find the perfect podcast. Music or podcasts can be a great motivator to help you get to into the running mood! Make a new playlist filled with high-tempo tracks or save a new podcast for each workout to inspire you to keep moving while on route.

3. Sign up for a race/fun run. Committing to an event gives you a good reason to create a training plan and stick to it. Start planning ahead now, the Race Roster Spring Run Off is just around the corner.

4. Fuel up. Running on an empty stomach can keep you from having the right amount of energy, but eating too much can lead to cramping. Look for a small snack containing carbs and protein for sustained energy.

5. Join a run Tribe. Whether it’s a friend or family member, community run crew, or virtual group of online friends, having people with a similar interest to connect with and learn from will help keep you accountable and having fun.

5 Tips for the Goal Crushers!

1. Get into proper form. It may seem like the simplest way to work out, but running does take knowledge and skill to make sure you don’t end up on the injured list. Get reading, listening, or meeting with professionals in your community to make sure you’re running to the best of your ability.

2. Get out of town! Taking your runs to new roads is a great way to combine travel and your favourite sport. Destination races within Canada or abroad will leave you with a new sense of adventure and motivation to move.

3. Cross train. Don’t limit yourself to improving your pace only out on the road. There are many things you can do when you aren’t running that can help: Take a yoga class to improve your flexibility; strength train regularly to build speed and prevent injuries; meditate to find focus and calm those pre-race jitters.

4. Roll out. Massage your muscles with a roller to increase flexibility and range of movement in the knees while breaking down scar tissue and adhesions.

5. Give back. Whether you volunteer to help a new group of runners get their start, support your local school’s track and friend day, or give your time stuffing kits at a race expo, giving your time back to the sport you love will leave you filled with gratitude and pride for your local run community.

5 Things I Wish I Knew Before My First Ragnar Relay

This past weekend, myself along with 11 #TribeSoleSisters, 4 drivers, and 3 pacers drove to Coburg in order to run the 304km to Niagara Falls as part of the Niagara Ragnar Relay. This was the second time this race has taken place (the first back in 2013) and my first experience with such an event.

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Like many runners I kinda read the Race Bible, knew bits and pieces of what this experience would be like, watched the Ragnar “From Fat to Fit” documentary on NetFlix, but until you actually race an event, you don’t totally know what to expect. So rather than doing a lengthy race recap, I though I would share my key learnings of things I wish I had known before I started the race. Because let’s face it, if you follow me on social, you know I had a blast!

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  1. Bring Food! Now this might seem obvious to you, but we were trying to keep our packing low and we had compiled a list of 24 hours restaurants, so I really didn’t think it was necessary to bring actual meals with us. I did bring bars, gels, Nuun, and other hydration. What I didn’t take into account was the short rely legs, long times in the car, and how speedy our team was. As Van 1 we had to be at the check in point in Coburg for 8am. I didn’t run until 1pm, so we were in the car driving from transition to transition, all caught up in the hype, and all of a sudden it was noon, and I had to race almost 10km without eating since we left TO at 6am. So If I had planned better, had actual food with me, we wouldn’t have been so panicked to find somewhere to eat and I wouldn’t have had 4 sesame bagels with butter and peanut butter from Tim Hortons.
  2. Bring A Pacer. I had a pacer, well two actually, for my 13km leg that started around 10pm. I was thankful for Billy and Brandon because they not only made my run easier by hitting the light buttons ahead of me, throwing out my garbage, and being giants and making me feel like a celebrity as we raced passed (killed in Ragnar terms) 14 other racers, but they also made me push to a pace that I haven’t raced all season, averaging 5:05 per/km over the 13km. Since our team was running for 28 hours straight many relay legs started at 2 or 3am and ran through areas that were a little “sketchy” – Hamilton lift bridge/beach strip area I’m talking to you. I think next time we will make sure we have pacers (aka security, aka wind blockers, aka person cheer leaders on the run) for all runners over the night shift. It definitely brings peace of mind and the social is nice too. file-1(1)
  3. Bring Extra Runner Lights. Each van was required to have two head lamps and two tail lights per runner. We had this, however at about 8pm, when both were mandatory, one of our brand new tail lights broke. Teams without tail lights would receive a time penalty and that isn’t what we wanted, so we eagerly reached out to friends on other times, and gratitude to Trieu Nguyen who had a bag of them and lent us one to race with. So I would suggest having extras in order to avoid the drama.
  4. Bring Attire For All Weather. While I was ready for racing and cheering in the sunny summer heat we’ve been having, I was not prepared for the 3am chill when the weather dropped to single digits and we were cheer along the waterfront with waves actually splashing up on the race path. Sweaters, warm pants, fuzzy socks, a water and wind resistance shell, or even a blanket would’ve been great to have too. Not just warm running gear, but warm cheering gear too. file2(2)
  5. Bring Magnets. So this was a weird Ragnar “thing” we didn’t know about but clearly others did because after the first transition we started “collecting” magnets with other teams names and branding on our van. This was very fun and fun to keep afterwards, but we had no clue it would be happening so didn’t have any to share. A couple notes on what not to do for your magnets: 1. attach a magnet to a bottle cap that will scratch the rental car, 2. instead of using a magnet use a sticker stuck to a rental car, don’t do it. Stick with magnets and make them cute, creative, and connected to your team name and social handle.

We had a blast at this race, and if fun and friendship wasn’t enough the preliminary results (as of May 25th) had us placing top 3 in the Open Women Category, yeah Team Tribe. We worked hard, kept our cool, and placing top 3 just makes it extra sweet.

Follow along  with the fun by searching #TRIBExRAGNAR on Twitter or Instagram. Looking forward to doing this race again, and being that much more prepared.

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