Injury Report

I haven't blogged much in the last few days because of a heel injury. No idea how I got it, and I've never felt this particular pain before. Glad to say... after a few days of rest, it feels 80% better. But that got me thinking: Are there any exercises I can do to strengthen my feet before I run, so that this type of injury doesn't set me back again!

The answer is YES there are specific foot-heel-ankle exercises you could (and should) do before hitting the pavement to strengthen your feet. Afterall, they take a heavy toll during these run sessions ;)

Check out the video below.

foot/heel exercises

Breakfast Torches Calories!

According to Fitness Magazine, breakfast switches your metabolism from idle to high speed. This is the only time of the day when your body is primed to turn calories directly into muscle (thanks to your high level of cortisol in the a.m.) So take advantage of this and eat up! I guess the phrase holds true: "Eat Breakfast like a King, Lunch like a Prince, and Dinner like a Pauper!"

Source: Supercharge Your Metabolism

Best Dogs To Run With!

So this is taken directly from an article on www.RunnersWorld.com

My dog is a small 9 pounder, so it doesn't surprise me that she didn't make the cut! But she's okay with that. She'd much prefer watching me sweat sitting atop her chaise in our air-conditioned house.

Anyhow, see if your dog made the list!

BEST FOR		BREED		KEY TRAITS
Long, Steady Runs (More Than 10 Miles)	• Weimaraners • Goldendoodles • German shorthaired pointers • Vizslas • Jack Russell terriers	A medium build, well-muscled hind quarters, not too heavy
Brisk Shorter Runs (Less Than 10-K)	• Greyhounds • Pit bulls • English setters • Beagles • Golden and Labrador retrievers	A muscular and lean build, and a mind for sprinting rather than slogging
Going Fast (7-Minute Miles or Faster)	• Vizslas • German shorthaired pointers • Weimaraners • Greyhounds • Whippets	A medium-size, lean build, and a mental aptitude for running
Long, Slow Runs	• Catahoulas • Labrador retrievers • Standard poodles • Dalmatians	A bigger body that can handle the distance—if you go slow
Running in the Heat	• Rhodesian ridgebacks • Vizslas • Airedale terriers • Fox terriers	A long nose, a short, sleek coat, and a svelte body
Running in the Cold	• Malamutes • German shepherds • Swiss mountain dogs • Siberian huskies	A thick coat and a stockier body type
Running on Trails with Obstacles	• German shorthaired pointers • Vizslas • Weimaraners • Border collies • Belgian sheepdogs	Sure-footed and quick to react (such as herding and hunting dogs)
Most Obedient on Heavily Used Trails	• Golden and Labrador retrievers • Standard poodles • Labradoodles • Border collies	Nonaggressive, people-oriented, and obedient; has a calm personality

Top 7 Food For Runners

According to Nancy Clark, RD, MS, and author of the Food Guide for Marathoners, these 7 foods may help a runner's endurance and recovery. For the whole article go here.

Top 7 Foods for Runners:

1) Small Bagel with Peanut Butter

2) Bananas

3) Berries

4) Broccoli

5) Yogurt

6) Lean Beaf or Beans, Peas, Cereal for Vegetarians

7) Wild Salmon

A banana with a little peanut butter is awesome. Its easy to digest, keeps you full, and it sustains energy levels.

Could A Necklace Improve Your Runs?

Its called the Phiten Titanium Necklace and some elite runners - like Paula Radcliffe and Kara Goucher - swear by it. It's supposed to help you recover faster, relieving pain and stress. Kara Goucher says "I just believe that it will help me take more pain and so I can't be without it." Phiten not only makes necklaces, but also bracelets, wristbands and power sleeves. I must admit, the cost is pretty decent (apx $25-$47 for the necklace). I may be giving this one a try, especially on my 15+ mile days!

#1 Jogging Stroller

And the winner is......

The BOB Ironman!

The BOB Ironman consistently gets high reviews from experts, parents, and online reviewers for fitness- minded mamas. I wont bore you with all the details regarding it's suspension system, adjustable tracking, and pneumatic bike tires but according to popular magazines, this stroller was "built for speed." It's a bit pricey ($350) but if you're serious about those stroller strides, you may want to consider the BOB Ironman.

For a more affordable option, I've heard the Kelty Joyrider is also very good. It has a great glide and lots of storage, along with a five point harness and child safe foot rests with a peakaboo canopy. And at $240, it's more than $100 less than the Ironman.

Best Energy Bars for Runners

Runners World tested a bunch of different energy bars and came up with these top 4 with ingredients you can actually recognize!

Kind Fruit + Nut Bar
WHAT IT IS Made with dried fruit, whole nuts, and honey, this line of bars (with nine flavors) contains 150 to 230 calories.
VERDICT Testers thought the bars were "fresh and naturally sweet tasting," as well as "light enough to eat before a run." kindsnacks.com


ProBar Fruition Bar
WHAT IT IS Each 160-calorie bar (with two grams of fat) has a base of dates, oats, chia seeds, and nuts, and then adds fruits like strawberries or blueberries.
VERDICT Runners enjoyed the moist, fruity flavor. "It melts in your mouth," said one reviewer. theprobar.com


Olympic Granola Bar
WHAT IT IS These dense, 380-calorie bars (made with an oat, honey, and nut mix) feature unique flavors, such as espresso almond chocolate and lemon chamomile.
VERDICT Testers described it as "rich and satisfying," and "hearty enough for a postrun meal." olympicgranola.com


Bear Naked Grain-ola Bar
WHAT IT IS Packed with whole grains and fruits like papaya and cherry, each thinly pressed bar has 220 to 240 calories.
VERDICT Runners liked this bar's chewy texture. One person said, "It was filling enough to hold me over during a tough lunchtime run." bearnaked.com

source: Runners World website