If you don’t have access to an indoor gym or treadmill, you don’t have to channel your inner Emil Zatopek – the 1965 Olympic Champion who would run in place on top of dirty clothes piled up in his bathtub when the weather outside prevented him from running. Do a circuit routine in the …
The Refined Run Warm 12 is a dynamic warm up for runners, consisting of 12 easy to remember movements, working our way from your head to your toes! This dynamic warm up for running incorporates movements for all joints and muscles in your body that need to be loosened, activated, warmed and primed to support …
How to Train for Tropical Climate Races When You Don’t Live in the Tropics It’s getting dark and cold in the northern states…and what that means is that athletes are starting to think about choosing races in warmer climates. Once you have picked your dream destination for your winter race, you are now ready to …
Stay Safe while out on the Roads and Trails this Winter Every Day Should be Running Safety Day Even though we should ALWAYS be conscious about our safety while out running or cycling, the fall and winter is a time when we start to lose daylight hours for training. Whether you’re putting in miles …
Welcome to the first of a recurring Featured Athlete Post. This is where we celebrate outstanding accomplishments by RefinedRun Athletes. Laura C. Wetz Laura is a quite an inspiration. She has proven her tenacity throughout the past 3 years of racing while having quite a full non-running life. She is an amazing mother of two …
I originally wrote this article for the American Physical Therapy Association, however, it’s good information for you, my favorite patients, to have! As many runners, cyclists and triathletes have shin splints at some point in their training, this gives you an initial guide to help control your symptoms. Medial tibial stress syndrome (MTSS) is a …
I was recently featured on the Oiselle Blog about my 5-5-5 adventure. I’m re-posting it here for you to enjoy! I’m Kari Brown Budde and I completed 5 marathons, in 5 days … in 5 states. How does one decide to do this? Let me tell you…once upon a time, I decided to run a …
The Importance of Post-Race Recovery So, you’ve just finished your recent marathon or half marathon! Congratulations!! All of that hard work paid off and you finished. Now, on to the tough work that people love, but don’t always perform well: recovery. The first few minutes after a race are very important for overall recovery, but …
You asked! I answer: 1. Um, the bathroom thing. Basically, in a long run, all that jostling of the body takes its toll on the intestines. Is that the gel packs they hand out during the race doing that? Or is it the running and bouncing up and down? Any good strategies to head that …
What’s so special about the Marathon Taper?! Alright! You’ve put in the mileage, the months of training, given up (or maybe cut back on) alcohol and sweets, spent more time than fathomable in ice baths, taken care of your body with physical therapy and an individual injury prevention program (or plan to next season!), and …