Fuel Smarter With Fit With Food Consulting

Does diet matter? According to Annie Weiss, owner of Fit with Food Consulting, it does – but not in the way trendy diets may have you believe.

Instead of the one-size-fits-all approach many fad diets take, Weiss believes a successful training diet is all about nutrition ratios, timing and the individual runner.

Below, learn more about how fueling affects your running as well as how Fit with Food Consulting can help you reach your goals!

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Why is the start of a New Year the perfect time for runners to clean up their diets?
Every day offers a perfect opportunity for anyone, runners included, to clean up their diet. The New Year is simply another day; why people wait to change until Jan 1st is beyond me! Everyday can be a Jan 1.

How can eating right help improve a person’s running?
An individual’s running can improve immensely with proper fuel – nutrition and hydration! I’ve seen some of my athletes drop 5-20 minutes off their times with weight changes, fuel tweaks and just simply starting to drink water! But it’s all based on timing, amounts and the runner. Eating right on a regular basis does not mean you run better – you could eat the right ratios of macronutrients in pizza and beer and run as well as someone who eats fruit and quinoa – it’s all about when and dialing in the numbers.

What does a good diet look like for runners in training?
Runners in training need to be eating a lot – with weight fluctuations along the way. An increase of 1,000 calories is possible on any given day pending the workout. There is no right or wrong diet … but the MOST important thing to remember … RECOVERY. If you aren’t getting the right recovery in, your training and racing will be affected immensely.

What about fad diets, like Paleo, Gluten Free, etc. – do these diets work over the long term? And are they beneficial for runners?
What about them!? They are no good … that’s why they are called fads  Please just don’t even look at them! Here’s the skinny … these are diets that are advertised to EVERYONE in the world as a general diet that is good – each one may work for a different type of person, but certainly not everyone. We can’t generalize runners – each one is different and needs a specific nutrition plan just for them. None of my athletes have the same nutrition plan – they all follow different ratios, eat different foods, eat at different times – all based on their goals and their lifestyle. Eventually it dials in and results are made. Fad diets are for the birds 

Some runners believe running allows them to eat whatever – and however much – they want. How true/untrue is this idea?
It really depends on the person – I’ve seen superb athletes eat a gigantic burger before a game and do really well, and I’ve seen it backfire. It really depends on the person. Tailoring a plan for someone may include that gigantic burger or to eat whatever they want. I currently have an athlete that at 4,000 calories is still struggling to gain weight – some people just have the ability to eat anything. But let’s face it; serious runners aren’t the ones eating garbage every day. As long as the ratios of carbohydrate, fat and protein are dialed it, it really doesn’t matter what foods help an athlete get there. Ideally though, certain foods are better for other reasons – heart health, etc.

What are some other myths out there about running and nutrition? What’s the truth behind the myths?
There are so many myths that you probably read in magazines. No matter what you read make sure of one thing … that it’s information from an unbiased, accredited resource! As you know, Dr. Oz was proven to be a quack now! Lots of myths out there are written by people who are trying to earn a buck – don’t fall into that … nutritionists are not accredited, dietitians are. Just know where your information is coming from.

Can you tell us about Fit with Food Consulting and the services you offer?
Fit with Food Consulting offers nutritional consulting for weight management, athletic performance and eating disorders. I work with a variety of men and women to achieve a variety of goals – some just need to know how to eat better because they want to feel better during the day, others want to lose 20 pounds. I work with athletes of any caliber … runners, weight lifters, swimmers; all with specific goals. And I also see those with a history of eating disorders, or current, that are stable in their illness.

What happens during a typical appointment?
My services are primarily online and sometimes face to face depending on the person’s needs and goals. Typically, I get information in advance and crunch some numbers beforehand. I will also get a diet recall to know what the person has been eating on a regular basis. After a 30-minute or 60-minute discussion and gathering more information, I will do a report and plan for that person – this may include a meal plan, the ratios needed or recipes for at home.

What sparked your interest in nutrition?
I decided to become a dietitian after undergoing my own eating disorder in college. I wanted to help people, because in today’s society, we put way too much pressure on people to look a certain way, or eat a certain way. My full-time job is working with eating disorder patients. I love it! I got more into sports nutrition being a runner myself. I have a passion for all of it.

Thanks for chatting with us, Annie! If you’re interested in learning more about Fit with Food Consulting, you can connect here:

Website: www.fitwithfoodconsulting.com

Facebook: https://www.facebook.com/fitwithfoodconsulting

Keep Running MKE – you’re doing great!

MKE Running Blogs

We love reading about runners’ personal journeys – it’s so inspiring to read about other people’s training and racing as well as the struggles and triumphs.

So to help you stay motivated in the New Year, we’ve created a list of local running blogs. Read, enjoy and then get out there and run!

1 Unlikely Runner – http://1unlikelyrunner.blogspot.com/
Backstage Balance – http://www.backstagebalance.com/
Eat. Host. Run. Style. – http://eathostrunstyle.blogspot.com
Healthy Tidbits – http://healthytidbitsblog.com/
Lace & Race – http://www.lacenrace.com/
MKE Run Konz – http://runmkekonz.wordpress.com/
Oh … Running – http://ohrunning.blogspot.com/
Robot Lady Runner – http://robotladyrunner.blogspot.com/
RunningMS – http://runningms.com/
The Harmonized Run – http://theharmonizedrun.blogspot.com/
The Millennial Next Door – http://themillennialnextdoor.com/
There’s Always Someone Faster – https://alwayssomeonefaster.wordpress.com/
We Run This – http://werunthis.org/

We’re going to create a permanent Local Blog Love tab. If you would like your running or fitness blog included on our list, send your blog name and a link in an email (keeprunningmke@gmail.com) or Tweet (@keeprunningmke)!

Keep Running MKE – you’re doing great!

Local Runners Raising Funds for the Tom Bunk House

The MKE ultra and trail running communities grieved when Tom Bunk passed away in September after a long battle with cancer.

Known for his passion and dedication to ultra and trail running, Tom spent countless hours measuring, developing and marking courses, volunteering at aid stations and actively promoting the sport.  Not to mention setting numerous ultrarunning records of his own!

So it comes as no surprise that runners have banded together to honor Tom’s memory. Currently, funds are being raised to build Bunk House – a heated shelter in the Scuppernong Trails.

We recently chatted with Craig Swartwout, who is leading the fundraiser, about what building the Bunk House will mean to the ultra and trail running communities.

Can you tell us a bit about the fundraiser?
It’s for what we are calling the “Bunk House” for short. A heated shelter at the Scuppernong State Park to honor Tom and Lorraine Bunk and all of their contributions to ultra and trail running.

How much are you hoping to raise and how much have you raised to date?
We are hoping to raise $40K for the basic shelter, and anything over that we will use to add improvements – maybe running water, indoor toilets, etc. These are dependent on how much is raised and what decisions are made in cooperation with the DNR

We have verbal commitments for about $16K which we expect to have collected by the end of the year.

Why is there a need for this type of building at the Scuppernong trails?
Scuppernong only has pit toilets and no permanent shelter. Both the skiers (using the Scuppernong loops) and the runners (using the Ice Age Trail and Horse Trails) would benefit from the structure in the colder months.

Can you talk a bit about who Tom Bunk was and what he contributed to the running community?
Tom Bunk holds a number of age group records in various ultra events but it was his commitment to grow and support the sport and his dedication to helping new ultrarunners that really made him special. Tom was a tough but fair competitor that had great compassion for everyone he knew.

tom_bunk1Tom Bunk

He was instrumental in setting up the Glacial Trail 50 and the Kettle 100 and marked those trails, as well as the Ice Age 50, for around 25 years.

What was your relationship with Tom Bunk?
I was his friend and had the pleasure of marking trails with him and enjoyed the occasional game of golf as well.

Any other comments?
Tom was the kind of man that when he’s gone it leaves a big hole in many people’s lives.

Thanks for chatting with us, Craig! If you’re interested in learning more about the Bunk House or would like to contribute toward the fundraiser, you can learn more here:

Website: http://tbunk.breezellp.com/

Facebook: https://www.facebook.com/TomBunkScuppernongShelter

Wishing you all a weekend of fantastic running, and as always …

Keep Running MKE – you’re doing great!

Holiday Gift Guide for Runners

Wondering what to gift the runner in your life?

Performance Running Outfitters put together a fabulous gift guide with ideas that are sure to dazzle every runner on your list. You can find all of the items at PRO’s three local shops: Brookfield, Shorewood and Oconomowoc. Holiday Wish List-page-001

MKE Runners: What’s on your wish list this holiday season?

Keep Running MKE – you’re doing great!

Yes, Even Healthy Runners Can Benefit From A Running Analysis

If it’s not broken, why fix it?

For runners, there are plenty of reasons to be proactive about avoiding injuries. As any runner that has ever been laid up and forced to take time off knows, prehab beats rehab any day.

One of the easiest ways to get started is by getting a running analysis. Now, you may wonder, why get evaluated if I’m running healthy right now? For starters, it’s the best way to catch small form issues that can lead to bigger problems later on.

We recently chatted with Calvin Deutsch with Deutsch Physiotherapy about the benefits of getting an expert running analysis. Here’s what he had to say:

“For runners in Wisconsin, the off-season should be about cleaning up all areas of weakness and imperfections in stride to create an invincible runner come spring. Many of us carry injuries from the summer and fall into the winter, that get better because we don’t run as much. Then we’re disappointed when the injury returns in spring as mileage picks up again. Chances are we just lost five months of time that we could have fixed the problem and now the weather is nicer and we’re still injured.

An expert running analysis can detect areas of your running form that may lead to injury, expose neuromusculoskeletal weaknesses or imbalances, and highlight areas of your stride that are doing well. These areas are often undetected and can be exposed via slow-motion video capture tools in combination with an expert eye.

The main point is to ensure that every runner is headed in the right direction specific to their running stride, strength and mobility concerns, form alterations, etc. Arming yourself with this knowledge proves to be invaluable in ensuring the time you spend improving your running pays off directly.

Whether injured or not, a running analysis is an essential tool for every runner to gain invaluable information that will either lead to solving an injury, improve current performance or prevent potential injuries down the road.”

During a running analysis with Calvin, he’ll record your form and stride while you run on a treadmill. After, you’ll sit down and review the video together so he can point out any weaknesses or imbalances as well as things you are doing well. After reviewing the video, he’ll prescribe exercises that will help fix the weaknesses and imbalances so you can get back to running your best!

To learn more or to schedule a running analysis at Deutsch Physiotherapy, connect here:

Email: info@deutschphysiotherapy.com

Phone: 414-395-1079

Website: http://www.deutschphysiotherapy.com/

Facebook: https://www.facebook.com/DeutschPhysiotherapyCo

Twitter: https://twitter.com/DeutschPT

Still this week … an MKE runner profile you won’t want to miss! Stay tuned!

Keep Running MKE – you’re doing great!

Preventing Common Running Injuries

Anyone who has suffered a running injury knows – preventing them is far easier than treating them! Below, Calvin Deutsch, a Sports Physical Therapist with Deutsch Physiotherapy Co., offers tips to help prevent running injuries.

This is Part 3 in his series about running injury treatment and prevention. You can read his previous articles here:

Part 1: https://keeprunningmke.com/2014/05/06/treatments-for-common-running-injuries/

Part 2: https://keeprunningmke.com/2014/06/11/what-causes-running-injuries/

What exercises do you recommend to help prevent running injuries?
Yes. I’ve put together a Videos page on my website that includes all of them.

http://www.deutschphysiotherapy.com/#!videos/c1h1x

These exercises hit three main components of running injuries: mobility, neuromuscular strength/control and muscle management.

What pre- and post-run stretches do you recommend runners do to help prevent injuries?
There is a wide variety of pre- and post-run activities. In general, make sure to include a 5-10 minute dynamic warmup and a 5-10 minute cooldown/stretch period.

The main focus of a pre-run program is to generally and literally warm up your body, get your heart and lungs going and prepare your joints/muscles for the activity you are about to perform. There are large variations in dynamic warmups and most of them are ok – you can’t really go wrong.

Follow this link for a pretty good example of a basic warmup: http://runninghutch.com/workouts/runner-warm-up/

The main purpose of a post-run or cooldown program should be to gradually reduce the stress to your heart, lungs, muscles and joints, in addition to allowing clearance of acidic byproducts produced during your run. A large amount of ‘next day soreness’ can be reduced through incorporation of a simple five-minute cooldown.

Traditional static (hold for 30 sec) stretching is best to perform as part of a post-run program to take advantage of the susceptibility of warm muscles to a lengthened position. (Think of heated plastic that cools to a mold). Simple stretching of your calf, hamstrings, quads and hips are good and can be accomplished a variety of ways.

General incorporation of a pre- and post-run program yields high return on time investment and is part of managing your total running plan. Each runner’s plan should involve running, a pre/post-run program and therapeutic elements. The therapeutic elements may include mobility and strength exercises as well as muscle management via foam rolling or similar devices. The actual running part is what we want to spend the most time on and when time is at a premium we think we don’t want to ‘waste’ it on warmup, cooldown, etc. When this view is tweaked to understand that the actual running is only part of the whole program, then the injury risk goes way down and we see happier, healthier runners.

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Are there any other steps runners can take to help prevent injuries?
The biggest recommendation I have is for each runner to make sure that they are headed down the right path via a basic evaluation. You can find 100 stretches and 200 strength exercises and tons of other things to do for each injury or issue you face when you search online or talk to friends. I see a fair amount of consistency with injuries but each injury for each runner is a little different, and the mixture and timing of certain exercises and treatments in the right order seems to be the key. It’s just like ingredients and recipes – you need to mix the ingredients the right way to get the desired product of the recipe.

So a basic initial evaluation or assessment is crucial to outline a personal injury prevention or performance plan. We have all had our share of injuries, aches and pains over the years and those things leave a footprint on our biomechanics. Our daily lives are all a bit different and that has a large effect on our exercise functionality. Finding a good person to perform this evaluation is very helpful and serves as a good resource for future concerns or questions.

I see a lot of patients that have minimal or no real injuries, but they come in 4-10 times per year to ensure that they are doing everything they need to do, keep their muscles healthy and fine-tune their biomechanics.

Of course I’m biased to seeing a good physical therapist who knows a lot about athletes and running, but a good personal trainer, massage therapist, chiropractor or athletic trainer are usually good people to look for and maintain contact with.

Thanks so much for all the great information, Calvin! For more information on  running injuries or for answers to specific questions, you can connect with Calvin here:

Website: http://www.deutschphysiotherapy.com

Email: info@deutschphysiotherapy.com

Phone Number: 414-395-1079

Keep Running MKE – you’re doing great!

Explore MKE With City Running Tours!

Now there’s a way to learn about our great city while also getting your run on.

Whether you’re looking for a guided route, a running partner or simply a change of pace, City Running Tours is the place to find it. Below, Tim Cigelske – aka The Beer Runner – tells us a bit about this brand-new Milwaukee business.

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For people who are unfamiliar with City Running Tours, can you talk a bit about the business and what it offers?
The name basically says it all. Lots of cities offer walking tours, biking tours, bus tours or boat tours. This one just happens to involve running while sightseeing. City Running Tours has been around for nine years, and is now in 16 cities coast to coast, from San Francisco to Washington, DC.

How did you get the idea to bring City Running Tours to MKE?
I heard about City Running Tours when it first launched in New York, and I was one of its first customers when it came to Chicago. I’ve always had the idea of bringing it to Milwaukee in the back of my mind. I recently reconnected again with the owner over Twitter, and that spawned a conversation about launching the Milwaukee chapter. We now have multiple tour guides from the Milwaukee running community.

Who do you see using this type of service?
Obviously, this is a good way for tourists, conference attendees or business travelers to see a different side of the city when they’re traveling. But it’s also a way to learn a lot about your own backyard. I’ve lived in Milwaukee for nearly 15 years but learned new facts while prepping for the Milwaukee History Tour and the Brew City Heritage Tour. You see the city with new eyes and appreciate the story behind things like the duck statue on Wisconsin Avenue or how a park got its name, which you may otherwise pass by without noticing.

Do you see running while away from home as intimidating for people? If so, what are the hurdles and how can City Running Tours help make running while traveling easier?
Definitely. I used to work at a hotel and guests always came to me to find running paths or runner-friendly routes. But it’s still easy to get lost and turned around, or you’re too wrapped up in paying attention to where you’re going to appreciate your new surroundings. So this way you have a guide that takes care of devising your routes and showcasing the city while getting in your workout.

Why might even MKE natives want to try a service like City Running Tours?
To add to my previous answer, running tours are also good for group outings and get-togethers. You could tie into a bachelor or bachelorette party, workplace outing or happy hour for tours that end at the beer garden or Sprecher Brewery. You and your friends get to earn your beer.

Can you tell us a bit about the Group Running Tours? How did you select the routes? What should participants expect concerning paces, etc?
I started using my own favorite routes after nearly 15 years of running around Milwaukee. I use running to explore places myself. Based on popular tours in other cities, the beer and history tours were a no-brainer. I also wanted to showcase our lakefront and the totally underrated river trails. We cater to any jogging pace and offer multiple tour guides for larger groups. I’m always open to new tour ideas if anyone has them for me!

What should people know about the Personalized Running Tours?
It’s like having your own personal running coach, if your coach happens to share interesting tidbits about the city while running. A guide meets you and leads you 1-on-1 on a tour personalized for you. This is a popular option for business travelers or those on a schedule who want to customize their distance, pace and location.

Can you tell us a bit about the corporate and social sightrunning options?
The corporate events provide the customization that the personal tours offer, but on a larger scale. Conferences or business outings can choose their themes, days, starting times, etc and have multiple tour guides host them.

How can people connect with City Running Tours?
All of the place! Facebook, Twitter, Instagram and Pinterest, and I’m also on Facebook, Twitter and Instagram as @TheBeerRunner.

Thanks so much for chatting with us, Tim! City Running Tours sounds like a great addition to the city and we look forward to trying one of the tours!

MKE runners: What is your favorite route to run in MKE?

Keep Running MKE – you’re doing great!

Get Inspired By Minerva Running + A Giveaway!

Many of you already know Micaela Ellevold through the numerous training programs offered at Performance Running Outfitters. But did you also know that she is the owner and designer of a local running apparel company called Minerva?

Below, she tells us how she got started and her inspiration for the fantastic designs!

Can you tell us a bit about Minerva?
Minerva is a women’s clothing and accessories line that expresses the relationship women have with running. We offer a variety of apparel options that currently include tanks, tees, hoodies and capris. Our accessories consist of coffee mugs, tote bags, shoe tags and even hair ties!

How did you get the idea to start the company?
After working many years in the running industry and coaching 5k, 10k and half marathon training programs – whose participants were mostly women – I felt a need to create a line of clothing that expressed how women felt about running; and when you saw other women wearing it – it made you smile, and say YES, I get it, that is TOTALLY me!! I had not found any apparel that spoke to me about running, so I decided I would combine my knowledge and experience with running with my creative and graphic design skills to start a new clothing line! Overall, I wanted to create a line that expressed what motivates and inspires women to run and how they grow and transform through their running journey. Most importantly, I want to encourage others to join the sport and become a part of the running community! Running has been a part of my life since my early days in high school. However, the last few years my passion for running has grown to building relationships, being a part of others’ running journeys and experiences, and enjoying the time and memories created with my “running peeps!” Through Minerva designs, I hope to continue to motivate, inspire and empower women to keep moving!

What does Minerva mean and why did you decide it was the right name for the company?
After doing some research on Roman mythology, I came across the name “Minerva”. She is the Roman goddess of wisdom and her symbol is the owl. I knew immediately that this was a perfect fit for my company because of my experience in coaching, the relationships I have built through running and my own running journey. Most women provide wisdom of their running journey through their experience, sharing stories and passing on information. The owl is also a perfect fit for Minerva’s logo, as the owl can be considered a representation of a messenger.

Where do you get your design inspiration?
I really like the art form of typography, and I like when the words create the art, tell the story and speak the message. Some of the designs are inspirational messages I have said to my participants through coaching or they come out of frustration and change that we go through. In most cases, the designs come from the heart from my personal relationship with running and journey over the years. I would have to say that some of my best designs and thoughts have come to mind when on a run and I am completely lost in my thoughts and my feet are in motion.

What are some of your most popular items?
Right now two summer favorites are the “Rise & Shine” and “Running Relationship” hoodies!! I think the messages speak to each runner and are perfect reminders why we run! The hoodies are perfect to put on after a race or run and great for wearing to run errands or to the movies!!

Another popular item is our “Strong Hearts” shoe tag. The “Strong Hearts” design was created to honor my Dad who passed away from an aortic dissection in February 2013. It also symbolizes love and support for anyone who has suffered from heart disease or illness, and pays tribute to all those lost and those who survived from aortic disease or heart disease. The design is to remind us that through tough times we are to continue to have “Strong Hearts,” to keep moving with purpose, and in the end remain strong. We are to continue to be proactive with our health, help others by bringing awareness, and each day put one foot in front of the other. Each year, a portion of the cost of each “ Strong Hearts” shoe tag, t-shirt, and bracelet sale will be donated to a different organization. Last year it was the John Ritter Foundation; this year it is the American Heart Association.

shoetag

Are there any new items in the works?
We just released a few NEW items: a tank “Be Brave” and two light-weight hoodies “Rise & Shine” and “Running Relationship!” However, we have a few new tanks in the works that will be coming out in late July!

hoodiesandtanks
Where can people buy Minerva clothing and accessories?
Locally, Minerva products can be found at Performance Running Outfitters, at race expos throughout the Midwest, or through our online shop.

How can people connect with Minerva?

Is there anything else MKE should know about Minerva?
This past May, a group of twenty ladies from the area made the trip to Green Bay, WI to run the Cellcom Green Bay Half Marathon. It’s a race that I thoroughly enjoy running each year, and a race my family has run for the past six years. It started with an idea to run a race together and then on a snowy Saturday morning in February, all twenty ladies showed up to start training. This is where the “Muses” journey began!

Over the twelve weeks of training, new friendships were formed, stories of running experiences were told, and for some this was a new distance to complete and others it would be another notch on their belt. Over a few long runs I came up with an idea of the “Minerva Muses” and I decided I was going to have this printed on a bright-colored shirt that everyone could wear. These shirts were so we could all find each other at the race or if we spotted each other on the course we could encourage one another to keep moving forward! We’ve come this far and we all are going to cross that finish line! In the end, all twenty ladies crossed the finished line and we all had so much fun! This was an experience that I will never forget!

muses

After the race I decided I wanted others to join the “Minerva Muses Running Club” and to be able to connect with each other! We all have a story, we all started somewhere, and we all run for a reason! So why not share your passion, tell your story, and encourage others to join the running community!
You can connect with Minerva and other “Minerva Muses” on our Facebook page or at upcoming expos or races! Let’s celebrate our accomplishments and join together!

Thanks for all the great info, Micaela! And now it’s time for a question for you, MKE:

Who wants to win some Minerva apparel?

Minerva has generously provided a fabulous giveaway prize for one lucky Keep Running MKE reader.  The winner will receive a Minerva running tank and tote – perfect for logging miles this summer!

To enter to win the prize, please visit: a Rafflecopter giveaway

Good luck! We’ll announce the winner next Wednesday!

That’s it for now. As always …

Keep Running MKE – you’re doing great!

*Winner will have 48 hours to claim their prize by emailing keeprunningmke@gmail.com. If the prize is not claimed within that time frame, we will select a new winner.

Improve Your Running With Wild Workouts and Wellness!

Ask a runner what his or her goal is for fall and it will likely include going longer or going faster. Amber Budahn and Wild Workouts and Wellness help runners accomplish both.

Below, Amber chats with us about the training, workouts and programs offered at Wild Workouts and Wellness, along with how they can help improve your running!

Can you tell us a bit about the services offered at Wild Workouts?
Our Semi-Private Personal Training is the perfect blend of getting the attention of a private training session while enjoying the fun and support of a group. These workouts accommodate between two to six people so the coach can offer workout individuality to best suite each person’s needs and goals.

Our boot camp workouts utilize kettlebells, bands, body weight, high intensity cardio intervals and much more. I like to call it the workout party because it’s the best of a guided workout and a supportive group environment that is fun and encourages you to push to your best.

Our Fitness Programs give our current clients a way to add some different or specialized training to their workout program. But people that don’t belong to Wild also really enjoy these programs to receive specialized training for an event or sport they are training for. Some of the fitness programs we offer are: Run Wild Interval Training, Couch to 5K, Tough Mudder Training, Triathlon Training, Kettlebell Kamp, Cycle and Strength, and more. These programs run anywhere from 5 to 10 weeks depending on the event.

What do the programs focus on and who are they geared toward?
Our semi-private personal training is for someone that really wants an individualized workout experience. They may be new to exercise, have an injury or just really want extra attention. The small group provides a welcoming environment that allows the coach to really fine tune the workout to each person in the group.

Our boot camp workouts are high energy and fun. This is for the person that thrives in a motivating group environment, yet still gets the coaching, corrections and exercise modifications so that they can work at their own level.

Our fitness programs allow people to train for specific events or skills. These sessions focus on “quality” workouts, such as running, biking intervals or specified training, so that an individual can finish an event, set a personal best, or get the push they need from a coach and a training group.

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Where are the workouts held?
The boot camp, semi-private and personal training sessions are held at the Wild Workouts and Wellness studio located at 3056 S. Delaware Avenue in Bay View. Our Fitness Programs are held at different outdoor locations like Humboldt Park, South Shore Park and Cupertino Park.

Why are programs, such as the Run Wild program, great for runners who are trying to get faster?
Run Wild Interval Program has been a growing program over the past 6 years. I have three groups: Pink, Blue and Green that offer different volumes and intensities. This program has been great for both new and experienced runners. Our group is usually 30+ people so everyone at every level has someone to run with.

runwild

For new runners, this is a perfect place to start. Since you are running short intervals, it’s a great way to work on proper running form without the risk and frustration new runners often find when trying the sport.
For my experienced runners, they have the chance to work with a group on intervals. Let’s face it; intervals are tough to do alone. Here you have coaches timing you and other runners pushing you to run hard.

What results do participants typically see after completing a Run Wild program?
My new runners get stronger. They can begin to start running on their own outside of the interval workouts.

I always hear about major PR’s! Why? Because many experienced runners can log miles, but don’t get in the quality, intense running intervals it takes to get faster.

My adventure racers that like to do Tough Mudder and Dirty Girl feel strong on the run component of those events.

How long do the sessions run and what do the next ones start?
A session lasts 8 weeks, with the option to attend a Tuesday morning interval running workout at 5:30am or a Thursday evening workout at 6:00pm. The next session starts the week of July 10th. Sign up is online at http://bestbayviewbootcamp.com/fitness-programs/run-wild-interval-running-workout/

Can you tell us a bit more about you – what is your athletic background and what made you decide to start Wild Workouts and Wellness?
I started running in high school. I ran track all four years and cross country my senior year. That year I won the conference meet, set numerous school records and got offered a scholarship to the University of Wisconsin – Parkside.

In college, I ran cross country and track. At UW-Parkside, I was a six-time NCAA All-American and multiple-time conference and regional champion. In October 2014, I will be inducted in the UW-Parkside Athletic Hall of Fame.

At UW-Parkside I got into the sport of Race-Walking where I was a two-time NAIA National Champion and three-time Olympic Trials Qualifier in 2000, 2004 and 2008. I also won four USATF National Championships and was on a World Cup Team, Pan American Games Team, Pan Am Cup Team and World University Games Team.

After graduating from UW-Parkside with a B.S in Biology and Chemistry, I moved out to the Olympic Training Center. While living at the Training Center, I started working at a local YMCA. I decided that I wanted to get into personal training because of my love of fitness and my health science background.

Eleven years later, I am still in the fitness industry. I opened Wild Workouts and Wellness three years ago. Wild Workouts and Wellness has gone from 50 clients to more than 200 in three years.

My mission is to help people live healthier, happier and fuller lives through exercise, nutrition and lifestyle coaching. I absolutely love it!

Thanks for chatting with us, Amber! If you’re interested in learning more about Wild Workouts and Wellness, you can connect here:

Website: www.wildworkoutsandwellness.com
Facebook: https://www.facebook.com/wildworkoutsandwellness
Twitter: https://twitter.com/wildworkouts
Phone: 414.364.0181
Email: wildworkoutsandwellness@gmail.com

Keep Running MKE – you’re doing great!

What Causes Running Injuries?

Understanding what causes common running injuries is the first step in preventing them. Below, Calvin Deutsch, a Sports Physical Therapist with Deutsch Physiotherapy Co., explains common causes of running injuries.

This is Part 2 in his series about running injury treatment and prevention. You can read Part 1 here: https://keeprunningmke.com/2014/05/06/treatments-for-common-running-injuries/

What are some of the most common reasons runners get injured?
The number one reason I think runners get injured is loss of mobility/flexibility somewhere in their body that drives some type of compensatory reaction somewhere else. A perfect example is how low back and hip stiffness mixed with mild overstriding can cause IT Band Syndrome. The IT Band is put on repetitive excessive tension because the hip/low back cannot move appropriately at the end of the stride and it is only a matter of time before that runner develops outer knee pain. Another example is loss of ankle mobility causing overpronation at the foot which will result in a number of issues including Plantar Fasciitis.

Plantar Fasciitis

Follow this link to see good video examples of mobility exercises:
http://www.deutschphysiotherapy.com/#!videos/c1h1x

Watch:
Hip Flexor Stretch
Prone Press Up
Ankle Mobility

The number two reason is weakness, primarily of the hips. Performing the right strength exercises can remedy this deficit, but it takes time. Weak hip muscles allow excessive motion of the leg during the landing phase and this can cause repetitive strain to the back, hip, knee and lower leg.

Follow this link to see good video examples of strengthening exercises:
http://www.deutschphysiotherapy.com/#!videos/c1h1x

Watch:
Hip/Trunk strengthening

Third would be simple training errors. This includes improper progressions in mileage, inappropriate speed/track/hill workouts, lack of variation in training route, etc.

The biggest thing to understand about injuries is that exercise is a balance between tissue damage and repair. Exercise therapeutically micro-damages your muscles, tendons and bones. This damage stimulates your body to repair and improve itself by building bigger muscles and tendons that can handle more strain and build stronger denser bones. Balancing your training load with active recovery strategies is fundamental.

Can you talk a bit about the roles that diet, sleep and stress play in running injuries?
Diet, sleep and stress are fundamental elements for any person and even more relevant for an athlete.

I used to view food as primarily fuel and always thought that your diet’s main purpose was to provide energy. As I obtained my education, I came to understand food as not only fuel, but as the literal building blocks of tissue health, repair and sustainability. There is no way that your muscles, bones and other systems can function at a high level within the context of a bad diet.

Sleep is an integral part of our daily lives and many of us do not get enough of it. Outside of mood, emotional state, level of focus, concentration, attention, etc., sleep will have an impact on other physiologic functions such as heart rate, metabolism, cell function and so on. We continue to see emerging research on how sleep is necessary for athletic performance in addition to living a happy life.

I’ve had many patients turn to running as their main stress relieving activity. So when they get injured they really depend on me to help get their life back in order. Physiologic and psychologic stressors are necessary to have optimum functioning systems. Whether it may be a resistance training program or a needy boss, we need to stress ourselves in order become better. You will not become faster if you don’t push your limits, just as you won’t be comfortable handling stressful situations if you haven’t had the opportunity to practice handling psychologic stress.

Follow this link to a fantastic Ted Talk about how viewing your stress as a helpful thing can change the physiologic impact of your stress:

https://www.ted.co/talk/kelly_mcgonigal_how_to_make_stress_your_friend

So the goal would not be eliminate stress, but understand how it can affect us and how we can harness its positive effects.

Lately, there’s been a lot of discussion about how many running injuries stem from weak hips/glutes. What can runners do to strengthen these areas of the body?
Yes, weak gluteals can cause a number of different issues for runners and many other athletes. We saw some good academic research come out in the early 2000’s about this and it unfortunately takes about 10 years for that to hit the general public.

Your hip muscles steer your whole leg. If those muscles are strong and your brain can fire them in concert with other key muscle groups of the lower leg, thigh and trunk, then your leg will be stabilized. If those muscles are weak, or not well coordinated with other muscle groups, then your leg will not be stabilized and that will cause excessive motion within the leg resulting in the potential for a number of injuries.

Follow this link to see good video examples of strengthening exercises:
http://www.deutschphysiotherapy.com/#!videos/c1h1x

Watch:
Hip/Trunk strengthening

In general, you want to activate your gluts in a running specific or single-leg scenario while simultaneously activating trunk muscles. Ideally, heavier strengthening periods should coordinate with lighter mileage periods as to control the total level of strain to your body.

Thanks so much for all the great information, Calvin! For more information on other running injuries or for specific questions, you can connect with Calvin here:

Website: http://www.deutschphysiotherapy.com

Email: info@deutschphysiotherapy.com

Phone Number: 414-395-1079

Stay tuned, runners! Calvin will provide a third post about running injury prevention in the next few weeks.

Keep Running MKE – you’re doing great!