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Sarah Ter Har, CERTIFIED Endurance Sports Nutrition & running Coach
Like what you’re reading and looking for some running-related guidance?
The Power of Diaphragmatic Breathing for Runners
Learn how diaphragmatic breathing, or belly breathing, can transform your running performance. This technique, rooted in ancient practices like yoga, boosts oxygen efficiency, reduces stress, and enhances focus for runners. Discover step-by-step instructions, benefits backed by science, and when to incorporate this powerful tool into your routine for better endurance and mental clarity. Unlock your potential by mastering your breath with practical tips from an experienced endurance coach!
Finding Your Flow: A Meditation Exercise for Runners
Unlock your running potential with a simple meditation exercise designed specifically for endurance athletes! In "Finding Your Flow: A Meditation Exercise for Runners," discover how the Body Scan and Breath Awareness technique can enhance your mental clarity, improve focus, and promote relaxation both before and after your runs. This quick 5-10 minute meditation not only helps you connect with your body but also supports better performance and recovery. Learn how to reduce anxiety and prevent injuries while cultivating a deeper connection to your running journey. Embrace mindfulness and take your running to the next level! Read the full article now to explore the benefits of meditation for runners.
Fueling for Ultra Success: A Woman’s Guide
Are you ready to elevate your nutrition game? Proper fueling is essential not only during your runs but also for effective recovery. In our latest guide, we delve into vital strategies that can help maximize your energy levels and enhance your performance.
Discover how to find your unique fueling approach while ensuring you stay consistent with your intake during your runs. We'll also highlight the importance of hydration to keep you from hitting that wall! After crossing the finish line, the recovery phase is just as critical—learn how to refuel effectively and focus on nutrient-dense foods tailored for female athletes.
Fueling for ultra running is a personal journey, and what works for one may not work for another. Embrace the exploration of your ideal nutrition strategy! You’re strong, capable, and ready to conquer those ultra distances! Ready to dive deeper into optimizing your fueling strategies? Read the full article now!
How to Run with Your Dog: Training Tips, Health & Safety, and Essential Gear
Learn how to safely run with your dog on trails with this comprehensive guide. From training tips and essential gear to creating a dog emergency kit for trail running, this article covers everything you need to know to keep your furry friend safe and healthy. Discover advice on proper hydration, trail etiquette, and what to include in your dog's first aid kit for outdoor adventures. Whether you're new to running with your dog or looking to enhance your experience, this guide has you covered.
How to Prevent and Treat DOMS: Expert Tips for Runners
As a certified endurance running coach and sports nutrition expert, I have guided numerous athletes through their experiences with Delayed Onset Muscle Soreness (DOMS). This common challenge affects everyone from professional marathoners to casual weekend joggers. In this comprehensive guide, we'll cover what DOMS is, its causes, and effective strategies for prevention and recovery.
Rainy Day Running: Expert Tips for Dressing Like a Pro in the Downpour
In the realm of outdoor fitness, few challenges test the mettle of runners quite like a rainy day. It's one of those things that can either make you feel like a total warrior or have you wishing you'd stayed in bed. In this article I’m diving into the world of rainy day running, sharing tips and tricks from seasoned runners to help you stay dry and on track.
6 Reasons Why a Professional Running Training Plan is Your Secret Weapon for Success
Are you ready to spice up your training and sprint towards success? This article is bursting with humor, motivation, and the secret sauce to elevate your running game! Discover the magic of a professional running training plan and why it's your ultimate roadmap to triumph.
The Essential Guide to Carbohydrates for Running Performance
Fuel Your Run with the Right Carbs! Dive into the world of carbohydrates and learn which foods will power you through every mile — and which ones to avoid. From the energy-sustaining power of whole grains to the quick fixes that don’t last, we’ve got the scoop on how to optimize your diet for endurance. Whether you’re training for a marathon or just love a good run, understanding the role of carbohydrates is a game-changer. Explore our discussion of 'Healthy vs. Non-Healthy Carbohydrates' and see how simple dietary changes can boost your energy and performance.
Navigating the Emotional Terrain: Runner's Depression vs. Runner's Rut
Two common psychological hurdles are runner's depression and runner's rut. While they may seem similar, understanding their differences is crucial for effective management. In this post, we'll explore these distinctions, recognize the signs, and discuss strategies to overcome them.
The Essential Micronutrients Every Endurance Athlete Needs
This week on our blog, we dive deeper into the world of micronutrients and their critical roles in an athlete's nutrition strategy. Beyond vitamins A, B, and C, we explore the importance of Vitamin D for bone health and immune function, Vitamin E's antioxidant properties for recovery, and the essential minerals like Iron, Magnesium, Zinc, and Calcium for optimal performance. Understanding these micronutrients is not just about preventing deficiencies; it's about optimizing your body's ability to perform and recover, and learning how you can incorporate these nutritional powerhouses into your diet and unlock your full potential as an athlete.
Stay Injury-Free on the Trails: Your Comprehensive Guide to Preventing and Treating Common Trail Running Injuries
Embarking on trail running adventures is a fulfilling journey, but it’s not without its challenges, particularly when it comes to injuries. Understanding these common injuries, their causes, and prevention strategies is crucial for a long-lasting and enjoyable running experience. By blending strength training, proper running techniques, and mindful recovery practices, you can enjoy running and trails injury-free for years to come.
Mindful Movement for Endurance Runners: Enhancing Physical and Mental Well-Being
In the dynamic world of endurance running, incorporating 'Mindful Movement' practices can be a game-changer for runners. These practices not only enhance physical well-being but also elevate mental health, crucial for long-distance runners.
Sole Science: Decoding the Art and Craft of how Running Shoes are made
As an endurance running coach, I have witnessed the profound impact the right pair of running shoes can have on an athlete's performance. Behind the scenes, the development and manufacturing of these shoes are a fascinating blend of science, technology, and craftsmanship. In this article, we'll take a deep dive into the intricate process of how running shoes are made and explore the main components that contribute to their design and functionality.
Unraveling the Mysteries of Energy Systems: Anaerobic Glycolysis in Endurance Running
In this deep dive, we explore the intricate world of energy systems in endurance running, with a spotlight on Anaerobic Glycolysis. Understanding these systems is crucial for everyone from amateur joggers to seasoned marathoners. Understanding and training Anaerobic Glycolysis can significantly enhance performance, especially in middle-distance running and endurance events.
10 Essential Training Tips for Increasing Running Endurance
Learning to run for longer durations is an achievable goal that requires patience, dedication, and a strategic training approach. Whether you're a beginner aiming to build endurance or a seasoned runner looking to improve your distance capabilities, these 10 essential training tips will guide you on your journey to running longer and stronger.
The Art of Rest: Unlocking Endurance Running Potential through Strategic Recovery
The Art of Rest: Unlocking Endurance Running Potential through Strategic Recovery
Step into Success: A Comprehensive Guide to Choosing the Right Running Shoes
Whether you're a seasoned marathoner or just starting your jogging journey, one of the most crucial decisions you'll make is selecting the right pair of running shoes. Wearing the correct running shoes not only enhances your performance but also minimizes the risk of injuries. In this guide, we'll take you through the essential steps to ensure you find the perfect fit for your feet.
Embrace the Wild: Trail Running for Liberation and Connection with Nature
Escape the confines of urban life and rekindle your connection with nature through trail running. In this blog post, we explore the exhilarating experience of trail running and why it's a liberating choice for anyone seeking a taste of freedom.
Trail Running Transition: A Guide for Road Runners Seeking Adventure
Discover the thrill of transitioning from the familiar road to the uncharted trails. In this blog post, we'll guide avid runners through the transformative journey from road running to trailblazing. Uncover tips and insights to seamlessly navigate the challenges and embrace the adventure of trail running.
