How to Push Past a Running Plateau

How to kick through a running plateau. Whether you are fairly fresh into running or well-seasoned in the sport, you have may have experienced a plateau stage where athletic performance seems staler than, well, a week-old donut. Who wouldn’t want to be on a permanent upward trajectory, setting PRs at every race and nailing mileage on every single run? But, that’s just not humanly possible. All runners, even professionals, find themselves stuck in a rut on occasion. Instead of dismay, disappointment and threats to “throw in the towel,” look at a running plateau as an opportunity to analyze and overcome any issues that may be holding you back.

Use strength training as a tool to prevent injury and break through a running plateau.

Supplement with Strength Training: Contrary to what many runners believe, strength training doesn’t make you bulky or heavy on your feet. Stick with lighter weights (add more reps) and bodyweight exercises to add lean and mean muscle that will improve your stride and overall fitness, busting you right out of a running rut. While beneficial, don’t only focus on squats and other lower-body movements. A strong core and arms are also beneficial for running.

Avoid Over-Training:  It makes sense that gains in speed and endurance won’t be seen if hard work isn’t put in. But, too much of a good thing can also keep you down. Over-training has significant mental and physical symptoms that can keep you from reaching your goals — increased heart rate, poor recovery, loss of motivation (or obsessive fixation) and more. If you think over-training may be the culprit, swap out a workout for complete rest, cardio cross-training or just run lightly with a friend for fun (no watch).

Mix Up the Motion: Human bodies become better, stronger and faster when asked to constantly adapt. That means you can’t hit “replay” on your runs day after day. Mix up your running with a variety of speed work including short intervals, long intervals, mixed intervals and more. Also, running on varied terrain improves fitness, so run hills, stairs and trails every now and then. Try something new, other than a road race — for example, trail running and Spartan races are fun and “mix up the motion.”

Hit the Snooze Button: Part of a runner’s ability to recover and get back at it the next day is based on logging quality sleep. In non-REM deep sleep, blood pressure drops, breathing slows, the brain is at rest and increased blood supply becomes available to deliver oxygen and nutrients to restore muscle tissue. Additionally, the pituitary gland releases growth hormone which helps muscle recover and supports muscle gains. Too little sleep can cause growth hormone to be held back – you don’t want that! So, either go to bed earlier, wake up later or sneak in a nap when you can.

Use Food as Fuel: Eating junk food and other highly-processed foods and drinking alcohol are like putting regular gas in a top-of-the-line sports car. It’s just not what to do for optimal performance. An occasional splurge is fine, but for the most part, eating a variety of foods that are as unprocessed and naturally colorful as possible is the best bet for your health. Also, while complex carbohydrates are an essential source of quick energy, the importance of protein shouldn’t be overlooked. Don’t skimp on protein, the healthy fats, amino acids and other important vitamins, minerals and nutrients found in protein offer sustained energy and muscle recovery.

Have you ever found yourself stuck in a running rut? What did you do to move forward? Please share in the comments below — XOXO, Jennifer 

Linking Up With: Happy Fit Mama, The Fit Foodie Mama, Hello to Fit, Fairy Burger , Jill Conyers

Run – Workout – Roll – Recover – Repeat – ACUMOBILITY #Giveaway

ACUMOBILTY Mobility BallsOkay, cool stuff going on for this New Year!  I’m excited to announce that I am an ambassador for ACUMOBILITY, a really awesome company that provides systems and products to Assess, Correct and Unify (ACU).

Jennifer Fisher ACUMOBILITY Elite AmbassadorThe whole elite ambassador team hasn’t been announced yet, the official news is rolling out March 1st but I’ve been given the okay to blab. Apparently, I’m rubbing elbows, knees and shoulders with the likes of World Record holders and other athletes with extreme badassery –. Yup, little ole me.

If you’ve never heard of ACUMOBILITY, it’s time to get acquainted. Their sport specific assessment and corrective programs can help address your individual needs for a given sport or movement. Their goal is improving your active mobilization to unlock and maximize your performance, whether you’re a professional or a weekend warrior. Heck yeah, I’m all about getting after my sports of choice (running, obstacle course racing, CrossFit, yoga . . .blah, blah) with the highest degree of efficiency.

Of course, I’ll be sharing more about ACUMOBILITY later, but today I wanted to tell you all about some mobility tools they sell that will keep you moving and grooving and post-workout and ready you up for beast mode the next day.  Oh, yeah – and I get to GIVEAWAY the mobility products to one of you lucky readers, whoohoo!

ACUMOBILITY Eclipse Foam Roller

ACUMOBILITY Eclipse Foam RollerThe Eclipse Roller is brand freakin’ new – it actually isn’t available for shipping until Feb. 2, 2016 – that means the winner is going to be one of the FIRST in the world to have it in hand (and on hammies, neck, back and glutes)!  Imagine a regular foam roller, meh. This bad boy totally redefines foam rollers, zeroing in on hard to reach spots and targeting multiple muscles simultaneously, to reduce rolling time

ACUMOBILITY Eclipse Foam Roller

ACUMOBILTY Mobility BallsI’m also giving away a pair of the Mobility Balls (Level 1). These seemingly innocent looking guys tackle your trigger points with gusto – of course, you control the amount of pressure, but dang, it hurts so well.   Using these neurologically retrain the muscle being worked on to move more efficiently, while enhancing range of motion and muscle elasticity. Two mobility balls can be used for vice-like compression on the spine or joints – they also are useful for stability exercise.

ACUMOBILTY Mobility Balls

Educate yourself! Follow the very detailed video tutorials to learn how to use best use these products to take your training and performance to the next level.

I am an ambassador for ACUMOBILITY, the sponsor of this giveaway. However, all opinions and enthusiasm are my own.

a Rafflecopter giveaway

Running and Fitness 2015 – My Highlights, My Bloopers, My Gear 

The Events: To the best of my memory, I raced eight 5ks, one 5-miler, one 10k, four half marathons, one marathon and two obstacle course Spartan Races (the Sprint and Beast).   I also competed in the CrossFit Games Open, Austin Fittest Challenge, the Zilker Relays and a CrossFit event called “Sprint & Snatch.”   Loved them all!

Most Unexpected Race Win:  In October, I was the first OVERALL winner of the Hill Country Half Marathon in Marble Falls, Texas. Granted, the field wasn’t Rock ‘n Roll marathon kind of huge, but that being said, I beat all the women and the MEN with my scrawny legs — the hills were some of the worst I’ve ever seen (not kidding, one went upward for at least half a mile).Jennifer Fisher winner 2015 Hill Country Half Marathon

Craziest Conditions in a Race: The Spartan Beast Dallas was not what I was planning for, it was crazy! With a half marathon being in my wheelhouse, I expected to nail this Spartan Beast Dallas Sand Bag Carryrace — but unforeseen Texas flooding delayed the start for hours and created a running situation in ankle deep mud the entire distance. I was sore the next day in some pretty weird places!  Although hoping to do better, I managed to pull off a 2nd place podium finish in the Elite Master division (and it was only my 2nd Spartan, and first “beast”).

Most Unusual Prize Won in a 2015 Race: A $250 gift card for a tattoo! I am no saying if, when and where I used it! 🙂

Best Pre and Post Race Festivities at a Race:  Hosted by Health and Cooking Light magazines, The Fit Foodie Run in Austin (but also in Fairfax, Chicago and San Diego) proves that a healthy lifestyle can mesh with culinary enthusiasm!  The weekend is packed with celebrity chef tasting, food and fitness interactive demos, yoga sessions, and yoga boot camps – there is so much food! Plus, the goodies and samples you get to take home from the after run are some serious healthy nom-noms – bring a big bag!

Best Running & Fitness Moments on Instagram: Of course, I blew up my @thefitfork profile with photos of my favorite yoga poses and running with friends!

Favorite Women-centric Race: I’ve been an ambassador for Zooma Race Series for 4 or 5 years now and have run that hilly Austin-area half marathon and said – “never again” at the finish line. But, after I catch my breath a few minutes later, I’m like Jennifer Fisher at Zooma Texas 2014“awesome, that was the best race ever despite the course challenges.” The Austin race is now defunct, but the other fabulous locations across the country beckon for a mini-vacation! Created and run by women, this race focuses on females supporting each other, no matter age, ability or life situation – and the weekends make great girlfriend getaways!  My mom and I have made a tradition of it! Even though I’ve been in a role to mentor and support the runners, I can’t tell you how much more energy and inspiration I’ve received from them – always so happy to see those smiles and high-fives at the half-marathon turnaround.

Favorite Yoga Pose:  Always the Crow or some variation! Hopefully this time next year, my hamstrings and back will be more bendy and stretchy so my Instagram profile can be more well-rounded! Jennifer Fisher TheFitFork.com Yoga Crow Pose

Running / Workout Injuries: Thankfully, nothing serious this year – eg. no stitches, concussions or pulled rib muscles like last year! Only falling off a box doing the Murph CrossFit WOD and spraining ankle, numerous palm tears, one lost toenail . . . looking for some wood to knock on!   Despite the healthy year for me, I did write a helpful post on 4 Ways Sports Injuries Build Better Athletes that will keep all of us focused on end goals.

Weirdest Workout Moment: It would have to be working out with watermelons for the second summer in a row on my #LivingOnTheWedge blog series!  I CrossFitted with watermelon, ran with watermelon, and even worked out in the swimming pool with a watermelon! Oh, you don’t want to miss that watermelon pool workout video – please make sure you are wearing Depends. On behalf of the National Watermelon Promotion Board, I will be taking the show on the road at IDEA World Fitness & Nutrition Expo in L.A. in July 2016. Summer Squat Challenge -- Do 100 squats per day from this mix an match list!

Best Blooper(s):  Oh, there are a lot of bloopers and outakes, my phone is filled with them!  Practicing on the parallettes is cause for crashing on my face or rear, but still it’s fun.  There are also some awkward moments coming out of a handstand in a walkover when my old back decides “no” midway through! 

More Bloopers: Because research shows you live longer if you laugh. Yoga and Fitness Bloopers from TheFitFork.com

Favorite Running and Workout Gear / Fuel:  Vim & Vigr Compression Socks (super functional , fashionable and fun  in a variety of stripes, polka dots and fun patterns), Altra Running Shoes (I love the super lightweight, zero-drop “The Ones” ) and Nuun for my hydration needs  — I’m digging their  fairly new product called PLUS for Nunn. Unlike regular Nuun that is virtually calorie free (there are a few, but under 10), PLUS provides a boost with fast absorbing performance carbohydrates that keep me hydrated and provide quickly sourced energy for demanding endurance events.  Also, I still love my bottle of Core Power High Protein Shake in Chocolate Lite Flavor for 20g of quality protein to help my muscles recover right after a long run or intense workout. My Running and Workout Must Haves

I’m also really appreciating mobility gear from ACUMOBILITY – a great company that I connected with this year at The Running Event that not only makes rollers and other mobility products, but also assesses, corrects and unifies movement to reduce injuries and unlock improved performance.   Stay tuned because I will be having an awesome giveaway at the beginning of January! And, for “on the go” rolling, I really love The Original Worm (based right here in Austin).

Most Used Mantra: When times get tough in a race, I break out the “If you can take it, you can make it” line from Unbroken. Or, when I try to get too controlling about stuff  –  “Where are you?  Here. What time is it? Now. What are you? This moment.” – from Dan Millman’s book , “The Way of the Peaceable Warrior”  Both books are so inspirational — read them!

Favorite Kettle Bell Workout:

20 Minute Kettle Bell Blaster

My Best Way to Stay Motivated: When I start to feel burned out, I take an active fun day! And, always more crazy with my friend Valerie (by the way, she’s an internationally known running coach, not kidding — check her out at @runrx ) 

What are your fitness favorites from 2015?! Please share in the comments below — XOXO, Jennifer

Wind Down & Restore with Post-Workout Yoga for Athletes

If you’re anything like me, I bet you’re a runner, a weightlifter, an obstacle course racer or some other type athlete who thrives on a tough sweat session but not so much the attention to mobility and cooling down that should follow. Over the last two years, I’ve come to realize that yoga is a fantastic and fun way to stretch out, unwind and realign the body after working out. Plus, it can be done at home in 15 minutes or less – meaning, “I have no time for that,” is a pretty lame excuse!

Post Workout Yoga For Athletes

Forget the hassle of heading to a yoga class after the last mile has been run or burpee been thrown down, Grokker, an online resource of home workout videos, has a relaxing post-workout yoga practice for athletes that really works to help ease muscles and the nervous system into cool down mode immediately following a high-intensity exercise event. Actually, Grokker has 1,500+ fitness videos for to choose from, I just thought you’d like to get a taste of this one I keep putting in my queue – Post Workout Yoga for Athletes.

What I like about this athlete-centric practice is that it gently stretches and opens the body to optimize the workout I just finished. Each pose helps my taxed muscle tissue start to repair while I’m still warm and grounds my energy after being in “beast mode” for a couple hours. Because runners, weightlifters and other athletes tend to have tighter muscles than uber-bendy yogis, I appreciate how this video provides simple modifications so that I can attempt each pose without getting injured.

Yoga Shoulder Stretch and Chest Opener for Athletes

I couldn’t reach my hands together on the other side, but the Grokker instructor showed me how to modify this pose with a yoga strap.

Jennifer Fisher - Beef Team Elite Runner

Home workouts and yoga videos from Grokker round out my fitness and keep me competing at the top of my game.

Plus, did I mention how easy it is to do a Grokker yoga workout at home?! Just log in, search the library and hit the play button – or schedule a reminder for a later date and time!  Somedays, I barely have time to fit in a quick run, let alone finding time to drive to a yoga class in crazy Austin traffic. There’s no denying the social benefits of exercising in a gym or group fitness class, but often – very often – that is not convenient, or even possible. Grokker video workouts have been a solid addition to my widely varied fitness toolbox – there are all types of workouts and even healthy cooking episodes to suit my current interests and abilities.  

 

Here are some other reasons to check out Grokker (in addition to receiving a 14-day free trial and 40 percent discount).

Variety: A library full of 1,500+ premium video classes in popular genres like yoga, fitness, meditation and healthy cooking. Videos last 10 minutes to 1+ hours and are available in beginner to advance fitness levels – you will never get bored!

Quality: Grokker’s videos, made in-house, are beautiful and inspiring to watch – the expert fitness instructors also know what they’re talking about and will wisely teach and lead you through all the steps.

Community: You can contact your fitness instructor to have questions answered and also connect with thousands of like-minded fitness enthusiasts from around the world. You’ll also find all the latest health and fitness tips at Grokker – they keep you in the know and motivated!   

Convenient: Workout as YOUR schedule permits, where, whenever and as much as you want. The Premium videos can be accessed on any device including laptop, tablet and phone.

 

Remember, for a limited time, you can get a 14-day free trial and 40 percent discount on premium memberships, so check Grokker out STAT! 

What is your favorite post-workout stretch or yoga pose?  Have you ever followed along with a video class?  Please share in the comments below – XOXO, Jennifer

This post is sponsored by FitFluential on behalf of Grokker.

Huge Spartan Holiday Savings + Free Registration Giveaway (closed)

Spartan Beast Dallas Sand Bag CarryI’m going to keep this post short and sweet! Even though Cyber Monday is officially over in a couple hours, you can still sign up, gear up and save up for 2016 Spartan Races. Here’s the deal, from now until midnight on 12/2/2105 use these discount codes:

Save 20% on spartan race code: UBST24-TK88D27
Celebrating with friends at the end of Spartan Race.

Okay, and here’s the best part — I’m also giving away a free Spartan Race entry good for any open heat (non-confirmed start time) in any Spartan Race in the continental US. AROO!

GIVEAWAY CLOSED To enter, just follow the Rafflecopter app instructions — while the discount code Expires 12/2/15 11:59 pm ET my giveaway will be open another week! Good luck!

a Rafflecopter giveaway