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Author Archive | Angie Spencer

What You Need to Know About Cross-Training

By on April 15, 2010 in Cross-Training, Podcasts

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Effective cross-training can make you a healthier and better balanced runner.

cross-trainingEverybody knows training for a marathon requires lots of running.  But, other exercises need to be incorporated into your training regimen to ensure that you cross the finish line strong and healthy. 

When I trained for my first marathon I ran at least 5 days per week and did little cross training.  Throughout my training program I struggled with shin splints and knee pain.  It was frustrating to deal with these injuries. 

While training for my second marathon I was taking a power yoga class twice a week.  I also incorporated weight training and some cycling. 

My marathon training program only required 3 days of running per week and emphasized cross-training.  Here is a sample week from my training: 

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My Running Story

By on April 6, 2010 in Motivation, Podcasts

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This is the story about how a regular everyday mom found the discipline and determination to complete a marathon.  In the quick tip segment, I talk about how to prevent and deal with shin splints.

100_3600I never thought of myself as an athlete. 

I didn’t play team sports and was more comfortable with my nose in a book.  How did I go from an introverted teenager to a confident marathoner? 

This is my journey. . .

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How to Perfect Your Running Form

By on March 30, 2010 in Podcasts, Running Form

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Bad running form can put undesirable stress on the joints and muscles and cause soreness and frustration.

runningform

In this episode of the Marathon Training Academy podcast Angie deals with how to perfect your running form so that you can run comfortably and safely.  In the quick tip segment, she spills the beans about one of the great websites she uses to research topics for the show.

Having good form can save energy and decrease the chance of common running injuries. 

If you are a new runner it is important to learn good running posture so that you don’t pick up any bad habits.  If you’ve been running a while, be sure to evaluate your running form to see if there are areas that need improvement. 

Let’s take a look at each body part directly involved in running. . . Continue Reading →

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How to Find the Right Mental Motivation to Run Your First Marathon

By on March 23, 2010 in Motivation, Podcasts

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Are you training for the right reasons?  A study by Jacob M. Havenar PhD reveals the right and wrong reasons for wanting to run a marathon.

motivationsignAccording to the study, 106 people embarked on a 20 week marathon training program for the first time.  When it was over, 31 completed the training and finished their first marathon successfully.  But 75 people dropped out before week 10 of the program.  

The difference between the finishers and the quitters was their differing mental motivational factors

Here are the right motivational factors for running a marathon:  Continue Reading →

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To Run or Not to Run: Dealing with Illness

By on March 19, 2010 in Health and Wellness

illnessLately I’ve been sick.  The cold started in my head, moved to my sinuses, down to my throat, and lodged in my chest.  I hate being  sick and as a nurse I’m probably one of the worst patients to deal with. 

For a couple of weeks I continued my running and cross training schedule thinking I could just push past this.  On Saturday I was scheduled to run 10 miles and decided to only do 7 miles. 

I know, I wimped out. 

Two days later I was going to run 7 miles and instead went back to bed for an extra hour of sleep. My “push through it” approach wasn’t working and I needed to give myself an easy week and a chance to heal.   Looking back, it was the right decision. 

So, how do you know when you should you just “push through” the discomfort and stay with your schedule verses going back to bed for that extra sleep?

As I researched this topic I came across a good general rule. . .   Continue Reading →

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The Mystique of the Marathon

By on March 15, 2010 in Motivation, Podcasts

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mystique

It seems like every time you hear the news lately there is a report of a celebrity running a marathon. 

In 2009, 500,000 people ran a marathon, almost half of those were first timers.  Some famous people who have completed marathons include Lance Armstrong, (2:59:36) Will Ferrell (3:56:12), Katie Holmes (5:29:58), Oprah Winfrey (4:29:20), P. Diddy (4:14:54), Al Gore (4:58:25), Sarah Palin (3:59:36), and George W. Bush (3:44:52).

Somehow the marathon has become the new way to challenge yourself personally and change your life.   Whether you blend in with the crowd or are on the cover of magazines the marathon is an amazing achievement. 

Here is a A Little History for You: Continue Reading →

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Safety Tips for Runners

By on March 8, 2010 in Safety

safetyA couple of years ago I was on a morning run in a residential neighborhood. It was a fairly quiet street and I wasn’t concerned with the lack of a sidewalk or shoulder. A car approached and I didn’t become concerned until I realized that it was headed straight for me.

The distracted driver was applying makeup in her rear view mirror and I was forced to jump off the road into the ditch.  My heart was racing after that and I hope the driver learns to use her bathroom mirror in the future for any makeup application

Unfortunately, there are a lot of idiots out there on the road and runners need to learn how to avoid potential problems and protect themselves.

Runner’s World Magazine found that in 2009 there were more than 20 runners who were killed by cars or trucks. There is the additional risk of danger from the unsavory human element of society. It is always important to be alert and aware of potential problems. Here are some safety tips to follow. Continue Reading →

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From Couch Potato to Runner

By on March 2, 2010 in Beginner, Podcasts

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couchmanAre you ready to get off the couch and get your body moving?  Some of us have forgotten what it’s like to move the body.  As kids, running came naturally.  Somehow when we became adults we lost that natural motion.  It’s time for you to tap into that forgotten child and learn to love your body in motion. 

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Why Run a Marathon?

By on February 24, 2010 in Motivation, Podcasts

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runners1

People decide to run marathons for many different reasons. Some people are looking for a new challenge in their life. Some people are inspired by others who have done a marathon, and think “I could do that too!” Some just want to be part of a community of long distance runners who have dare to master the 26.2 mark .  The best reason to run a marathon is because IT WILL CHANGE YOUR LIFE!

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Dog Safety

By on February 11, 2010 in Safety

dogIt was a beautiful fall day and I was about a mile into my run through the neighborhood. 

I was getting closer to a house that had a dog that had been threatening in the past (running up to the edge of his property and barking menacingly). 

I crossed the road to avoid a confrontation even as my heart rate sped up.  Indstead of stopping at the edge of his property like usual, the dog kept running toward me barking and growling.  I slowed to a walk and didn’t look at him, but it was to no avail. 

The dog bit the back of my thigh ripping a hole in my running pants.  Fortunately, he didn’t attack further so I got out of there as quickly as possible. 

When I got home I called animal control.  After describing what happened the officer went to the house and impounded the dog to make sure it was rabies free.  The outcome was fine and I wasn’t seriously injured, but that incident has made me hyper-aware of dog safety.  Here are some helpful tips I’ve found: Continue Reading →

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Mental Motivation

By on February 9, 2010 in Motivation

mentalmotivationWhy do you want to run a marathon?  Why do you want to take this challenge on now?  What is the payoff factor for you?  Each person is on an individual journey and something has brought you to the place where you want to run a marathon and change your life.  Now it is time to use your most powerful muscle to propel you forward.  YOUR MIND 

The whole purpose of the Marathon Training Academy is to empower you to run a marathon and change your life.  Think back to when you first started running…  what were those first months like?  They were tough.  Sometimes you wondered why you even pushed yourself to run at all.  But, you kept going because you found a payoff.  You probably started noticing positive physical changes like weight loss, better posture, and more energy.  You also noticed more confidence and better self-esteem from pushing yourself to do the hard thing.  Continue Reading →

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