Tag Archives: travel

4 Ways to Stick with Your Workouts this Holiday Season

The holiday season can be challenging.  There are parties and sugary goodies everywhere you look.  Sleep might suffer with travel while stress can sky rocket with family and delays.  Whether it’s a running workout or a gym based strength session planning ahead can keep you on track with your training plan.  The holidays season can be stressful enough without adding a a few marathon training mileage weeks.  Here are the ways Team ECRP keeps their workouts kicking while not missing one second of family time.

Include your family.  Make it a relay race or competition.  Especially if it’s a speed workout.  Hit the local track and take your intervals to the next level as you compete with brothers and in-laws.  Stuck with a group of non-runners?  Go on a scavenger hunt through the neighborhood.  You can run while others stroll.  Getting creative and being flexible will not only get your session in, you can make memories that last a lifetime.

Do research.  Get on the internet and find a gym with a daily or weekly drop in rate near your parent’s home.  Discover a new running club and explore a new city with them.  The people you meet will not only be new friends but give you leads on other trails, routes, yoga studios and maybe even a local 5k.holiday season

Schedule it.  Flying?  Arrange your training plan so that flight day is a rest day.  Airports are rarely on time during the holiday season so planning ahead is paramount to staying on a training schedule.  Planes are germ boxes and uncomfortable which can also make sleep suffer.  Having a plan for moving workouts or even skipping one can lead to a healthier you when the new year kicks off.

Keep it simple.  Remember you don’t even need a gym.  There are thousands of body weight exercises you can do without any equipment in a small space.  While it might not be fancy this type of workout can be extremely effective, especially if it’s not your usual routine.  It’s easy to throw a resistance band in your suitcase.  They don’t take up much room and can expand the number of exercises available to you exponentially.

Start planning now for that road trip and you’ll have no trouble staying on track with your workouts this holiday season.

Coach Meredith

5 Tips for Summertime Beach Running

There’s nothing quite like getting your workout done on the sand.  Beach running is a great tool for any runner, regardless of their ability level and has some wonderful benefits.  It can also have some potential pitfalls.  Here’s Team ECRP‘s list of things to think about before you head to get sandy.beach running

Take it easy.  Running in the sand is harder than running on the road.  The soft, slippery surface makes out tendons and muscles work extra hard to keep up standing upright.  Up to 1.6 times as hard according to a 1998 Belgian study.  If you’re not used to tackling workouts in the soft stuff, be sure to slow your pace down and shorten your run.

Choose wisely.  Some beaches are cleaner than others.  Some beaches are longer than others.  Pick one you know can meet your needs for distance without putting you in danger of crashing into some serious rocks.  Look for uncrowded areas without lots of visible debris before you head out.

Pick shoes (or not).  Odds are you don’t want to splashing through the water in your brand new racing flats.  Pick a solid but older pair of shoes that will support your run without making you worry about their condition.  Should you opt to go barefoot, be careful of shells, sticks, rocks and rough sand.

Check the tides.  Beach running at high tide leaves you with one option:  deep, soft sand.  That’s a fantastic way to get a great strength workout in but it’s not your only choice.  Look for low tide and you’ll have the entire beach to choose from.  Packed firm wet sand, middle ground sand or that soft stuff.  No matter what depth of sand you choose, take an out-and-back route.  Every beach is slanted and you’ll want to stay even.

Safety first.  Just like the sand is making your legs work harder than they do on the road, it’s likely your beach running takes place when it’s warm out.  Not only will temperatures be higher, most beaches lack trees or stretches of shade.  Make sure you have a solid hydration plan, proper warm weather clothing, a hat or sunglasses and sunblock.

Keep in mind that beach running is harder than the road so you’ll want to shorten your run or slow down the pace.  Take your pick of pros and cons then hit the sand for your next workout!

Coach Meredith

5 Ways to Stay Fit When You Travel

Spring break, summer vacation, holiday visits to family, all mean time on the road, in airports and away from home.  It can be very easy to get away from your home based training plan while you travel and that might spell trouble for your next goal.  Luckily, there are five simple things you can do to stay on track no matter where you are.travel

Keep a food journal.  Remember the 80-20 rule and find healthy choices while you travel.  There’s nothing wrong with an indulgence now and then, we’re only human after all, but remember that too much can set your training back.  Keeping a diary of what you’re eating can help you realize if you’ve gone too far off track.

Pack for activity.  DVDs, resistance bands and tubes are small enough to fit in any carry on and can help you workout anywhere.  If your bulky running shoes won’t fit in that carry on, wear them.  Same goes for a heavy cold weather coat.  Check out these additional recommendations for help with your travel fitness strategy.

Schedule activities.  Find out what there is to do in your destination.  If you’re in a new place, there’s no excuse not to try something.  You might check out a new class in vibrant New York City, go for a horseback ride in Wyoming, walk through wine country in Napa or scuba dive in Honolulu.  Canoeing, skiing, dancing and even a long sight seeing walk will keep you moving forward.  Even if it’s not your preferred mode of working on your fitness, any athletic activity will help you perform at a higher level when you get home.

Use your hotel.  Yes, they’re usually small, but hotel gyms give you a little space to move around.  Most hold stationary bikes, treadmills, ellipticals and weight machines and some have quite modern, state of the art facilities.  If there’s a pool big enough for laps or pool running, dive in.  Any hotel that’s more than one story features a set of stairs, don’t be afraid to use them.

Expect to have a tough first few days back.  Your body might still be recovering from jet lag or overindulging in food and drink.  Your muscles need a chance to get back in gear, too.  Stay hydrated, especially if you’re flying and try to plan for a recovery day once you’ve arrived back at home.

Coach Meredith