Why Even Runners Struggle with Belly Fat (Part 3/3)

Welcome to part 3 of my 3 part series on Why Runners Struggle with Belly Fat. In this video, we'll look at what actually works to get rid of that stubborn belly fat. Things like nutrition, exercise frequency and lowering stress.

Why Even Runners Struggle With Belly Fat (Part 2/3)

Welcome to part 2 of my 3 part series on Why Runners Struggle with Belly Fat. In this video, we'll look at some of the strategies runners try to lose weight, only to have it backfire on them.

Why Even Runners Struggle With Belly Fat (Part 1/3)

Welcome to part 1 of my 3 part series on Why Runners Struggle with Belly Fat. In this video, we'll look at what type of fat you're dealing with.

2022 Asheville Hot Chocolate Races

The Asheville Hot Chocolate races are back on for 2022! This is great news for me as it is probably my favorite race series in Asheville. It started with just a 10K, but then in the last few years, they added a 5K option. Now, for 2022, they have added a half-marathon option! 

For those of you that follow me, you know I've been doing self challenges since getting back into running. I broke 30 minutes for the 5K. I've broken 8 minutes for the mile, and now my new challenge, will be getting myself into better shape so I can run the half-marathon. 

All the races will mainly follow the new and former greenways that follow the French Broad River. It's a beautiful run that starts at the Isaac Dickson Elementary school, goes down Hill Street and then mainly along Riverside Drive & Lyman Street. 

The 5K will go down Riverside, onto Craven Street and back along the greenway back to the school. 

The 10K will go down Riverside, along the greenway next to Lyman and into the French Broad River Park before heading back. 

The Half Marathon will continue from the French Broad River Park into the greenway along Amboy Rd down through Carrier Park and turn around at the end of the Hominy Creek River Greenway trail before heading back. 

Just so you know, there are also options for the younger kids. There's a Marshmallow Dash (1,269 ft,) and a 1K Hill Climb.

Being in January, it could be cold (obviously) but I have also ran it with rain too. That was a very cold year and the hot chocolate at the end was much appreciated. 

If you haven't run any of the Hot Chocolate races, I highly encourage you to do so. They are so fun, the courses are nice and flat, which is hard to come by in Asheville, and the participants are the best!

If you would like to run either the 5K, 10K or Half, please use the sign-up link below:

https://raceroster.com/events/99b55236-2784-4e72-9756-afe8fa693417/details?aff=5K4PX

Review of Can't Hurt Me by David Goggins

In January, I finished reading David Goggins' book "Can't Hurt Me". It's his personal story of perserverance as he struggled with a rough childhood, as well as an adult life that felt like he was going nowhere fast. In this book, he goes into detail on what it was like growing up with an abusive father, then with a single mother and his battle with being overweight but wanting to join the military. 

His story is absolutely fascinating! The best part for me, is that rather than being just another self-help book, this was actually (in my opinion) a running book. I had no idea that this man was a god when it came to pushing himself to the limits. Running ultras, triathlons, etc. and all of it basically because he wanted to show he could. That he could take the pain and keep going.

If you want a book that will get you off the couch and strive to be more than you currently are, this is THE book for you. It has really put things into a whole new perspective for me. In this book, I not only was reminded of why I started running, but felt a sort of kindred spirit in David. No, I'm not a Navy SEAL or an Army Ranger, but I had a rough childhood with an abusive father and I used that pain and channeled it into my running. I felt like I came to terms with it long ago, but after reading this book, it brought a lot back and gave me some new reflections and a sense of forgiveness where before I just preferred to forget.

If you only read one book this year, read "Can't Hurt Me" by David Goggins. Please use the link below. I do receive a small commission from Amazon which helps support this site. I could not put it down. I usually read a couple of books per year and I've already finished two books this year and it's not even the middle of February. 

The next book I'll be reviewing is The Perfect Mile: Three Athletes, One Goal, and Less Than Four Minutes to Achieve It. It's the story of Roger Bannister, Wes Santee and John Landy, each trying to be the first person to break the 4 minute mile.

How to Run When It's Icy

During the winter, I get asked a lot about how to run when it's icy outside. It's a great question, because the last thing you want to happen is to slip and fall and end up injured and losing the winter to build up your mileage base. Below are my top 3 suggestions:

Suggestion 1: Don't Run

I know that may sound funny coming from a running coach, "Don't run", but honestly, I'd rather you stay healthy and not risk it. Stay in, run inside on a treadmill, or do some other form of cross training like a stationary bike, swim at an indoor pool, etc. Also, keep in mind, if you run consistently, missing a day or two is not going to hurt your performance. In fact, it may even help by forcing you to rest, giving your body a chance to rest and recover from prior workouts.

Suggestion 2: Run Very Carefully

If you love racking up the mileage and insist on running, then try shortening your stride. Taking smaller, more frequent steps will help you keep better traction and reduce the risk of a slip and fall incident. If you can, find snowy parts as the snow will give your traction whereas ice will just be slick.

You can also drop you arms out to the sides and lower than normal and use them for balance the way a tight rope walker would. It may sound funny, but it helps.

Suggestion 3: Use Crampons or Ice Cleats

If you live up north, where it can be icy and slick for days upon days, you may want to invest in a pair of slip-on crampons, also sometimes called Ice-Cleats. these slip over your runnin shoes and have sharp nodules on the bottom that will bite into the ice and give you traction, similar to the way chains on tires work for your car. Below, I have a link to a great amazon product. By using the link below, you will help support this site as I will receive a small commission.

How to Break A Training Plateau (Part 5/5)

WHO NEEDS A RUNNING PLAN? (Part 5/5)

Often times I'll hear a runner say their training isn't working, but when I ask them if I can see their plan, they don't have one. they just go out and "do whatever" each day. Or they say "I just run 3 miles per day." Today, we will talk about the elements of a proper training plan.

>> Please reach out to me if you want my 12-week plan to run a faster 5K.