Archive for the 'Resource' Category

My Running Buddies Who Do All The Talking: Favorite Podcasts To Pass The Miles

As a running mom, my training often takes place at odd times and locations. The crack of dawn on my basement treadmill. Mid-morning on my neighborhood streets. Late afternoon near my parents’ home. Even the long run, an often-predictable part of a runner’s weekend, switches days and start times based on what the schedule holds. As a result, I roam the mean streets alone when I train.

But don’t feel too bad for me; I actually have several running buddies who help make the miles pass quickly (or at least more quickly). They are the folks who host my favorite running podcasts, and together they have formed my training posse through the years. If any of you train alone and are in need of distraction and motivation, any of these podcasts will fit the bill. Below are the top five podcasts who have had my back on every long run, in no particular order:

  1. Another Mother Runner. Actually, I lied — the rest of the list is in no particular order, but this podcast is definitively on top. Dimity McDowell and Sarah Bowen Shea have written three running books geared toward “mother runners,” and also have a very successful blog, Facebook page and apparel store. They even held a running retreat last month. The podcast is my favorite part of their brand, however. Even if that week’s topic isn’t 100% on point for my current running focus, I always tune in to hear Dimity and Sarah chat about their respective family foibles and most recent runs. It is like having two girlfriends chatting it up next to me, and I am more than happy to just be a fly on the wall and listen in.
  2. Embrace Running. If I can’t have Dimity and Sarah with me on a run (and really, their podcasts are only so long, so this happens often), I will gladly take Mark and Elena.  This couple lives in northern California, and they run a lot of races so they are always training for something. They talk about their training, news in the running world, race recaps, and sometimes a hot training or racing topic such as hydration or goal setting. They often banter and chat like Dimity and Sarah, and their vibe is light and low-key.  Elena recently ran Boston, so I am looking forward to listening to her recap on the next episode!
  3. Marathon Training Academy. Angie and Trevor are another running couple who love to recap their races and banter back and forth. I’m sensing a theme here…but don’t those types of people make the best long run pals?? Their focus is often guest-based, and they have interviewed many inspirational runners. They also provide valuable training information through the episode’s “Quick Tip,” and Angie sometimes devotes episodes to training advice (the couple also run a marathon training program through their website). Angie also recently ran Boston, so when that recap hits I will be all over it!
  4. House of Run. This podcast is a relatively new find for me; probably because I have become a bigger fan of the sport as my running has progressed. Kevin and Jason focus on predicting and recapping elite running events on both the road and track, so if you don’t follow the front of the pack much, this podcast may not be for you. But if you know your Desi from your Shalane, your Simpson from your Rowbury and your Kimetto from your Kipsang, these guys are on top of their game and also give me at least one laugh-out-loud moment per podcast. Luckily, the routes I usually run are not stuffed with runners, so I can chuckle without embarrassment!
  5. Marathon Journey. There are so many podcasts in my feed that could take this last slot, but I went with one of my oldest and dearest long run buddies, Derek Ralston. This guy makes the relatively-chilled-out Mark and Elena sound like they have ADHD.  He is a former police officer turned photographer, Galloway-method run-walker and runDisney race fan. On paper, he seems like my polar opposite, as I have never run-walked nor run a Disney race, but his opinions on the running, training and racing worlds keep me entertained enough to keep coming back for more!

I haven’t even scratched the surface of the running podcasts in my listening queue, nor have I mentioned the triathlon podcasts! I encourage everyone who runs with headphones (use with caution — safety first!) to put away the music every so often and search iTunes for one of these podcasts, or another one that floats your boat. You may find your very own running tribe; and the best part is, we can share the same one!

The Mom on the Run,

Sara Roach


Prevea on the Move: Mental Challenges of Training

As a first time marathoner or half-marathoner, you may doubt yourself that you will be ready for May 18. My answer to you is “YOU WILL BE READY!” Here are a few tips to help through training and race day:

  • You have put the miles in and your body is ready. Think back to January when you started this journey. You have run 8, 12 or 20 miles and that is a huge accomplishment. Mentally and physically, you completed those miles, so put your mind at rest and don’t let your mind play games with you.
  • You are going to have good and bad runs. Remember you are building a running foundation. It is not built in one or two runs; it takes many runs to create that foundation for race day. If you have a bad one, shake it off because the next run will be better.
  • Focus on the surroundings when running. We tend to get caught up in looking at our watches or we start listening to the soreness of our bodies when running. Look around and enjoy the sites. Take everything in — not just how you are feeling or that you didn’t hit your last split.

Mike LaMere
Prevea Sports Medicine
Training Run Director

Prevea On the Move – Changing Out Running Shoes

You wouldn’t feel safe driving a car with old, bald tires. Running shoes should be thought of in the same way. It is important to know when it’s time to toss the old running shoes and get a new pair, because running in old shoes may result in injuries and increased wear and tear on the joints.

In this week’s Prevea On the Move, we learn about replacing running shoes from the experts at Run Away Shoes. They will answer important questions, such as how often to change shoes and how to know which shoes are best for you.

Click here for more information.

Prevea on the Move: Should I Run When I’m Sick?

Should I Run When I’m Sick?
By Dr. Jeremy Metzler, Primary Care Sports Medicine Physician for Prevea Health

Dedicated runners venture through snow, wind, rain and sleet to make sure they stay on their training schedule. During the winter, many people get sick and wonder if running will prolong getting well. In these situations, I use the “neck rule.” If you have symptoms below the neck such as a chest cold, bronchial infection, body ache, etc., you need time off from running. If you have symptoms above the neck like a runny nose, those symptoms don’t pose a risk to runners while training. Running with a head cold, as long as you don’t push it beyond your limits, is still beneficial to your fitness.

A sinus infection, or sinusitis, is an inflammation of the sinus cavity that affects 37 million Americans each year. When you have a sinus infection, most people do not feel like running. Runners should adjust their training schedules for at least three days and train in moist conditions, like a swimming pool. Running in the pool will help the nasal passages stay moist and reduce irritation, while still getting a good workout.

If your temperature is above 99 degrees, skip your run and rest. The old thought of “sweating out” a fever is untrue. Running will not help your immune system fight the fever. Running with a fever can make your fever and symptoms worse and lead to other complications. If you exercise with a fever, your temperature will rise even higher and your heart will be put under greater strain to keep your temperature from soaring. Also, a virus can cause your muscles to feel sore and achy; exercising when your muscles are already compromised could lead to injury. Runners with a fever or flu should hold off until the day after the symptoms disappear and then slowly return to your routine. Runners should wait one to two weeks before resuming pre-illness intensity and mileage. Otherwise, you may relapse or your symptoms will linger.

Here are a few precautions to stay sniffle-free this winter season:

  • Slow Down – By periodically backing off on your pace during runs longer than 90 minutes in the winter will help your immune system stabilize and not break down so fast.
  • Carbohydrates – Take in carbohydrates before, during and after runs. Research has shown that drinking 32 ounces of sports drink within a half hour before a long run, 32 ounces per hour while you run and 32 ounces within one hour after you finish will keep your stress hormone and inflammatory markers in check, which lowers the risk of a post-run illness.
  • Cut Back Training – Training more than 60 miles a week doubles the odds you’ll come down with a cold or the flu compared to running less than 20 miles a week.
  • Get Extra Rest – After a long run, take an afternoon nap or turn in early. Research has shown that eight hours of sleep helps boost immunity in the body to attack potential viruses.

Click here for more running health tips.

Prevea on the Move: Good Running Form Starts with Balance

One thing runners often take for granted, yet is extremely important to their running form is their balance. When you run, your foot hits the ground and your body has to react to the outside elements. During the running movement, your body is either airborne or you only have one foot on the ground as you move forward. As a result, half of your energy is moving your body forward and the other half is trying to keep you from falling down. The better balance you have to react to the elements around you, the more relaxed and faster you will be able to run.

Here are a few tips for improving your balance for running:

  • Get off the road: Trail runs will help you improve your balance without you even thinking about it. The uneven terrain will cause you to adjust every step and will increase your balance.
  • Barefoot running: Taking your shoes off and doing some grass running is great for balance. Add a few striders to your warm up or after your run on the grass to not just      improve your balance, but to also improve the strength in your feet, ankles and shins.
  • Balance workouts: Train your balance by trying to add a few balance exercises into your cross training. Single leg squats, squats on a wobble board or single leg calf raises      without support are great ways to improve your balance.

Click here for more running health tips.

Prevea on the Move: Could allergies affect your marathon time?

By Dr. Jeffrey Shaw, Prevea Allergist

Not only can seasonal allergies result in discomfort, but if you are a runner, allergies can also adversely affect one’s ability to achieve a target time. If you have seasonal allergies, winter is actually the best time to address them by seeking evaluation by an allergist and developing a treatment plan.

It typically takes several months to achieve maximum benefit from immunotherapy. That makes winter the best time to prepare yourself to be symptom-free for your next race. If over-the-counter allergy medication leaves you with undesirable side effects such as dry eyes, nose or throat, drowsiness, irritability or insomnia, it’s time to seek professional medical help.

For more information about allergy testing, call Prevea Allergy at (920) 431-1964 in Green Bay or (920) 457-2100 in Sheboygan or visit

Prevea on the Move: Core Strengthening with TRX

We all know that training for a marathon takes more than just running mile after mile, day after day. When training, it is important to remember that you need to train more than just your legs. Having a well-functioning core protects important muscles and bones in the spine, hips, knees and ankles creating a fluent, efficient movement helping to prevent injury. The core is more than your abdominal muscles—it’s the bridge between the upper and lower body, left and right side. Try supplementing your running regimen with core classes such as Prevea’s Exercise Class to Supplement Your Running. With TRX and yoga included each week, this nine-week class is designed to improve stabilization, strength, flexibility, endurance and balance. Improving these areas will help you run stronger and safer all season long.

If you haven’t seen TRX yet, watch this video to learn the newer method of engaging your core with TRX. TRX is a tool utilizing suspension training to strengthen core muscles while exercising other parts of the body.

Class includes yoga on Sundays from 11 a.m. to 12 p.m. and TRX on Tuesdays from 5:45 to 6:30 a.m. or Thursdays from 6 to 6:45 p.m. Class sizes are limited for individualized attention, so sign up now!

Jan. 12 to March 13
Western Racquet & Fitness Club
2500 S. Ashland Ave., Green Bay

$110 for Western Racquet & Fitness Club members
$140 for non-members

Click here for more information and to register.

Social Media Powered By:

Nicolet National Bank
December 2017
« May