2 energy systems are used during exercise, aerobic (with oxygen) and anaerobic (without oxygen). Building an aerobic base is the foundation for running faster. It is important to train both systems to run fast, however if the aerobic conditioning isn’t there, your performance will suffer.

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Several years ago Emily Edison, a nutritionist friend of mine told me that people who want to lose weight shouldn’t drink diet soda. I referred clients who needed help creating realistic weight loss plans to her. I worked with a man who was an ex-college football player, who drank at least 2 liters of diet soda a day. He weighed 319 when we started working together. I referred him to Emily, who immediately got him off soda. He trained 4 days a week, walking on the treadmill or outside and lifted very light weights with me. Over the course of about 2 months, he dropped down to 289 lbs. Cutting out soda wasn’t the only modification he made. He also cut back on alcohol and reduced his portion sizes.

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The sun peaked over the horizon. Most sane people were still snoozing, when we started our run. Michelle excitedly pushed toward 8:30 pace, as I struggled for the first couple of miles. My GPS revealed a 155 HR, but I didn’t feel strong. I knew I had a long day ahead of me. We slowed our pace a bit when Andrea mentioned that we were starting out a little fast. There weren’t any complaints from me.
We ran down Madison to McGilvra to include part of the Seattle Marathon course. I have run this course in reverse countless times with groups I coached for Seattle Half Marathon or Mercer Island Half Marathon, over the years.

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I grew up with dogs.  My mom is a dog-lover.  We’ve had everything from cocker-spaniels, dachshunds, boxers and even a poodle.  We never took the dogs for a walk or puppy class.  When the dog peed in the house, her nose was rubbed in it and she was thrown outside.   My mom keeps an immaculate house.  She trained the dog to go in one spot in the yard.  She even trained Brandy, the dachshund to put her toys away.   This woman likes a clean house!

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The most common fitness goal and probably the most important is achieving and maintaining a healthy body-weight. Recent data indicates that approximately 66 percent of the United States adults are overweight (defined as having a Body Mass Index of 25 kg/m2 or higher) and 32 percent are obese (defined as having a Body Mass Index of 30 kg/m2 of higher). Type 2 diabetes, hypertension, sleep apnea, osteoarthritis, dyslipidemia, metabolic syndrome and depression are just a few of the diseases that are related to obesity.

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If you are a runner planning your first marathon, here are 10 tips you don’t want to miss. 

Almost anyone can run a marathon, with proper training.  It is the ultimate test for many.  26.2 miles will take you to your edge both mentally and physically. 

There is a vast difference between a first time marathoner and a veteran.  The first time marathoner may think they can run 26.2 miles, but they don’t know what it feels like.  They don’t know what to expect.  They haven’t put themselves to the test and passed the test.  The veteran runner knows how their body responds to training.  They know they can complete a marathon, because they’ve  already done it.

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If you want to stay on track with your running and fitness goals, the replace your running shoes on a regular basis.

Running in old, worn out shoes is a major cause of injury for runners.  Shoes break down and need to be replaced.  They lose shock absorption, stability and cushioning over time.  Continuing to run in old shoes increases stress on the joints, which can lead to overuse injuries.  Injuries such as shin splints, and tendonitis start as a nagging ache or pain, that can develop into a debilitating injury.  If the problem isn’t caught early, an annoying pain can become chronic injury. 

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Protein is an important ingredient in every athlete’s diet. 

Protein has a variety of uses in the body. Minimal amounts of protein are utilized in aerobic exercise.  However protein is essential for repairing and rebuilding muscle tissue. It is also necessary for enzyme and hormone function and for the immune system.

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With all the carb free diets out there, it’s easy for runners and other athletes to fall into the trap of not getting enough carbohydrates in their diet to support their level of exercise. 

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If you want to live a long, healthy life, then focus on your fitness.  Too many people worry about their weight, instead of focusing on exercise and healthy living.

A study published in the December 5th issue of the Journal of American Medical Association finds that when it comes to longevity, being physically fit is more important than keeping your weight down.

In the study, scientists found people who were overweight, but fit tended to outlive those who were leaner but not in good shape.

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