What to Eat from 3 Weeks to 30 minutes Before Your Race Everyone that has been training hard for months before a race has some of the same worries. At the top of that list: FOOD! In the last three weeks before your race, don’t change your diet drastically. You may feel an excessive hunger …
Five Minutes to Injury Prevention and a Faster Run Tomorrow: The Dynamic Cool Down You should know by now that a dynamic warm up is essential to being able to train most effectively, efficiently and to stay injury free. Watch the Dynamic Warm Up video here. The other piece to your runs includes a …
The long run can be a daunting and confusing, however absolutely necessary, task in your preparation for a half marathon or full marathon. The purpose of this article is to take some of the confusion out of planning your long run pace (and to help you put faith in your coach when they tell you …
REFINED RUN CASE STUDY First marathon saved after severe ankle pain and swelling appeared during a routine marathon training run, with no obvious Incident. The Phantom Injury: Rachele, a 23 year old female runner was training for her first marathon and after a snowy and icy 12 mile long run, she started having foot pain …
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 …
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 …
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 …
This is a brief video gait running analysis of a marathon runner with right calf, left hip and low back pain with running. In this video, you will see how her running gait causes her pain and how to fix the pain through video running gait analysis.