Bricks 101

In her latest piece, Cilantro touched on “brick workouts” and why they have been instrumental in her training for Burning River, a 100 mile ultra she will be racing at the end of July. It occurred to us that many of our readers might not really know what a brick is or at best, think a brick workout is the exclusive domain of those crazy triathlete people. Of course, I’m more » Read more

Less Running, More Biking and Swimming: Will I Still Be 100-mile Ready?

As I alluded to when I posted about having to defer my Run Across America dreams, I have been cleared to run and train for my upcoming 100-mile race at Burning River (also my very first 100M race, although not my first ultramarathon, I have done two 50-milers and one 50k). However, even though the doctors say I can run as long as I feel up to it, based on more » Read more

Deadlift Dos and Don’ts for Runners

Do you deadlift? It may well be one of the single best exercises for runners, and if you don’t, you should! Most runners could benefit from strengthening their posterior chain – the muscles in the back of us like our glutes and hamstrings. These help propel us forward, and are necessary for good speed and stability while running. The deadlift can also help with core strength and stability. Mastering it more » Read more

Tri-Curious? Go for an Indoor Tri!

At one point in your running life I bet you thought you were a strictly one sport kind of girl. But maybe you got injured and had to spend some time on a bike or in the pool which got you thinking that maybe, just maybe, you might enjoy a triathlon. But then you never got up the nerve to actually do one. Until now that is! Enter the indoor more » Read more

Running, Nothing Compares To You?

It’s been seven hours and fifteen days since you took your love away. Actually, it’s been five hours and 14 days since you, achilles tendon, prevented me from running. And much like we all experience, the first few days of surrendering to an injury were not fun. Not only because I couldn’t do that which keeps me sane but I ended up getting this one hit wonder stuck in my head more » Read more

Know More than Squat about Squats

Today I am writing to extol the virtues of the deep squat, and to convince all you Salty Readers to try it and maybe even spend some time in it every day. Squatting isn’t easy for a lot of us in this country. We don’t do it much once we leave our childhood years, and when we try as adults we either barely get down, or fall over while we’re more » Read more

Want a Strong Core? Think Beyond the Plank!

Can you hold a plank for more than a minute? Do you diligently hit the mat for your daily dose of core work before or after every run? If you answered yes to either of these questions, you might want to consider trading in some of your planking time for some good old strength and power work. Open any running magazine and you’re sure to find at least one article extolling the more » Read more

Get Stronger While You Run!

Intervals, sprints, tempos, running from the Zombie Apocalypse…all of these are proven methods for helping you become a faster runner.  There’s something missing from this list though, and while many runners don’t do it at all, it strengthens the fascia, tendons, ligaments, and bones all at once.  It increases your ability to run faster without it feeling harder on your lungs.  It leads to a more powerful stride, and most importantly, more » Read more

A Runner’s Introduction to CrossFit

As an athlete I’m a runner, first and foremost. I have a half-marathon, marathon and 76-mile relay already booked on my 2014 calendar. However, something has been nagging at me for a while as I pound out the miles on the gym treadmill. How fit am I? I can check off double-digit long runs, but I balk when I’m asked to help my boyfriend move a couch. Something isn’t right more » Read more

Namaste: Finding My Runner Zen

I’ll admit it. I used to be one of those people. I was a skeptic of the whole downward dog-loving, lululemon-addicted, tree-hugging yogis that wandered around with their expensive yoga mats and were actually “smiling” without a drip of sweat after their “work-out”. Yes, I thought yoga was for wimps; for people who didn’t like to sweat; for flexible thirty-somethings who found a source of relaxation in the whole Vinyasa routine.  more » Read more

Belly Dance Posture Means Good Running Form

Last Sunday while I was cross-training, my teacher told me, “Relax your neck and shoulders. Engage your core and tuck your tailbone into neutral. Lift your chest. Keep your pelvic and lower abdominal muscles engaged, and don’t forget to breathe!” Sound familiar? If you’re like me, when you get lazy your shoulders slouch forward and your butt sticks out; your belly relaxes and your head drops, watching the pavement or more » Read more

Which Cross-Training Activity Will Enhance Ginkgo’s Run Training?

In following along with the other Salty bloggers’ training logs these last three months, I’ve noticed that my training logs are, well … boring! I Pepper got busy on the Cyclocross circuit. Cilantro pounded out many an elliptical workout. Clove is always spinning (how DOES she run and then do back-to-back spinning classes, I’ll never know!) Vanilla and Licorice are hitting the pool and the bike. Salty baked a baby. All more » Read more

The Dirty Little Secret About Cross-Training

We’ve all read them. Those snazzy sounding articles proclaiming the benefits of cross-training as injury prevention for runners. I’ve read many and tend to agree. As I mentioned in my training log on Monday, I had a post in the works about cross-training. I’m a religious devotee to cross-training to maintain aerobic fitness, but hopefully avoid overuse injuries. I like cycling, swimming, but above all else, I’ve always loved the elliptical. more » Read more

I Am Not a Cyclist. But I Tried CycloCross Anyway.

As I have been off the running and racing circuit this fall I’m trying my hand at a new sport, cyclocross (CX), which is a combination of road and mountain biking. I’ve been commuting on the bike, and I like trail running, and a friend had just upgraded her bike, so I’m able to borrow the one she used last year (and it’s pretty sweet!). All in all, it seemed more » Read more

Salty Swimming? A Runner’s Guide To Cross Training In The Pool

There’s something so therapeutic about water, something so cleansing and healing. This is one reason why I don’t mind cross training in the pool during an injury or extended lay-off. But for some reason it also always seems like a chore to get up and head to the nearest pool for a swim. Thus, the dreaded, “Grrrr”, when one becomes injured. You see with running, you can just get up more » Read more