Thursday, December 1, 2016

15 Minute Harried Holiday Health Hack

The holidays can be a busy, stressful time for many.  Although I generally don't recommend short cuts to health and wellness, something is better than nothing.  If you struggle to find the time to devote to your physical and emotional well-being, try this 15 minute morning routine to super-charge your day!

1.  Meditate for five minutes.  The health and wellness benefits of meditating are well known.  Even five minutes is enough to reap many of the benefits.  You will find yourself more calm, relaxed, and ready to tackle the day.

2.  Seven minute high intensity interval work outs.  This 7 minute work out combines cardio, core, upper and lower body exercise and can be done almost anywhere, anytime.  Do each exercise for 30 seconds and move straight to the next exercise without taking a break.  http://well.blogs.nytimes.com/2013/05/09/the-scientific-7-minute-workout/?_r=0

3.  Finally, take a few minutes to make a morning smoothie.  Packed with fruits, vegetables, vitamins, and minerals, smoothies are the perfect to-go breakfast for the busiest individual.
http://swansoncutandrun.blogspot.com/2016/07/my-smoothie-recipe.html

Sunday, September 18, 2016

3rd Annual Little Run on the Prairie

The Harvest Moon Hustle Friday night was a huge success.  Now, it's time to get the kids involved!

Register for the 3rd annual Little Run on the Prairie, a non-competitive, 1 mile kids fun run at Prairie Hill Learning Center near Roca.  Cost is $10 and if you register by Monday, the kids will receive an awesome shirt!

Click the link below to register:

See you at the race!


Wednesday, September 14, 2016

HMH PACKET PICKUP

Stop by and say hello at the Harvest Moon Hustle packet pickup.

Monday, August 29, 2016

Who would you invite on a long run?

I have ONE spot left to give away to the Harvest Moon Hustle on September 16.  To be entered for a chance to win the last free entry into this sold-out race, just respond to this week's reader's question.

This week's question is, "if you could go on a long run with any person in the world, alive or dead, who would it be, and why?"

Post your answer on this blog or the Nebraska Orthopaedic & Sports Medicine Facebook page.

Monday, August 15, 2016

Favorite Running Books

One of my favorite things to do to make the miles go by quickly on a long run is to listen to a podcast or audiobook.  Not surprisingly, I very often find myself drawn to books about running.  Here are some of my favorites that I have read or listened to over the years.  What are your favorites?  Comment below or on our Facebook page for a chance to win another entry into the sold out Harvest Moon Hustle.

Born to Run- Christopher McDougall's modern running "classic."  This book spawned the barefoot running craze, but it was so much more.

Staying the Course: A Runner's Toughest Race- Dick Beardsley's memoir.  He was one of America's top marathoners in the 1980s.  Includes his account of his famous race against Alberto Salazar in the 1982 Boston Marathon.

The Perfect Mile: Three Athletes, One Goal, and Less Than Four Minutes to Achieve It- Everyone knows Roger Bannister broke the 4 minute mile barrier.  In this book, Neal Bascombe tells his story and that of two other, lesser known runners, who competed to be the first to break this milestone.

The Long Run- A great short story by Mishka Shubally about running away from personal demons and finding redemption.

My Life on the Run- A memoir by Bart Yasso of Runner's World fame.

The Courage to Start- By John Bingham, aka "The Penguin."  A great book about the transformative power of running for the every-man.


Monday, August 8, 2016

Speed Work in Disguise

This weekend I logged a lot of miles pushing my 3 year old daughter in a Baby Jogger.  It has been said that "hills are speed work in disguise."  I would add that pushing a Baby Jogger is also a pretty good workout for building speed and strength, and about the only "speed work out" I do anymore.

In the archives of this blog, July 2011, you can read several posts about my favorite speed workouts, including tempo runs and Yasso 800s.  

For a chance to win a coveted entry into next month's Harvest Moon Hustle, tell me about your favorite speed work out!