Episode 20 Resources

Links and addtional info about everything discussed in this episode

How to Train for a 5K

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So Michelle and I ran our first 5K last December.  Since we had started to try so many different fitness ventures and were reaching our goals Michelle thought that it would be a cool idea to complete a race!  She found the Jingle Bell Run which benefited the Arthritis Foundation.

So we created a team of friends and started raising money and training. We actually learned quite a bit about Arthritis and how much it affect people of all ages, not just older folks.

We vowed that no longer how long it took us to run the race, we would make sure that we ran it in its entirety and not stop to walk once.  It was an awesome moment when we crossed the finish line!

So there are a lot of reasons you may want to run a 5K.  Here are a few more, courtesy of doctoroz.com:

Wonderful Workout
Running burns a ton of calories, raises your heart rate and relieves stress. Along with that, you’re toning all areas of your body!

Everyman’s Race
A 5K is just 3.1 miles which is not a difficult goal! So even if you’re not the best runner and you want to give running a try, a 5K is a good place to start!

Get Going and Stay Going
Once you train and run your first 5K it helps a lot of people get a stride going with working out on more of a regular basis!

Speed Racer
Due to the race being on the shorter side, most people can keep up their adrenaline and finish in good time! Even if you trained at a slower pace, the excitement of the race itself can improve your time!

Help Others, Help Yourself
This is where all things come together.  A lot of 5K races have you raise money to benefit a foundation of some kind. So find one that you are interested in or have a passion for and this will keep you motivated to train and get you excited for race day!

Follow this link to a very good 5K Training Schedule!

Greatist has this fantastic post on what to do if you want to run a 5K! We couldn’t have said it better than this post!

Here is a summary of that post but be sure to check it out for a plethora of elaborated information!

I Want To…Run a 5K!


Gear up.
Its really important to have the right attire when running.  You might be running in the cold or the extreme heat. Either way, be sure that you’re outfitted correctly for a successful race!

That includes, most importantly, what is on your feet!

Sneakers & What to Wear
When we went out to find the right gear for our first race we went to Paragon Sports in Manhattan.  They had us run on their treadmill in their sneaker section and they took a short video of our feet.  That was then able to let them know via computer software what kind of sneakers we needed based on our form!

Here are two additional links which provide some good information on getting the right gear for your run!

Run Anyone?…Everyone!
Find the Right Running Shoes

Team up.
Staying motivated can be tricky when flying solo. Grab a friend, neighbor, or join a running club for extra encouragement to go the distance.

Sign up.
Warm up. To stave off injury, dynamic stretching is must before every run.

Master the Form
Its true! This will only help your performance and how your body feels!
Check out Perfect Form for more tips!

This is so true. When we were first training for our 5K last year we were so dedicated to running, running, running that we realized what we were missing to really improve our runs was cross training! Build strong muscles will only help your performance!

You should give yourself at least 4 weeks to train for your race!

Here is an awesome article from Shape Magazine:
8 Running Apps to Help You Train for Your Next Race!


Arrive early.
You might be anxious the day of the race.  Arrive early so you can get yourself situated. Do you have to get yourself a locker to hold your things? Do you have your number pinned to your shirt? Take this time to make sure you’re ready to go!

Pace yourself.
Although you will be excited and once the take off begins you may not realize “oh hey these people run a lot faster than I do!” Remember to pace yourself!

Do you.
Along with the pace yourself, don’t worry about how quickly everyone else is going. Remember what you did during your training and what works best for you!

Finish strong.
If you can push yourself during that last tenth of a mile, go for it!

Cool down.
You are going to want to celebrate but its very important to cool down, stretch and properly take care of your body once you’ve crossed the finish line!

What to Eat

Here are a few great sites which list whats best to eat!

The Best Foods to Eat Before Running a 5K

5K Nutrition

Training for your first 5K: What to Eat


If you didn’t notice already, Michelle and I are very into good workout music! And to get into your groove during your run, the right music can make all the difference!

Check out Greatist’s Running Playlist!

Finally, should you already be a great runner who has trained and trained forever and ever, check out these 18 Fun Ways To Change Up Your Running Routine!


Runner’s Dessert!

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So to keep things themed, I found a really cool website that had excerpts from The Runners World Cookbook!

This Chocolate Berry Crisp looked like a really yummy “cheat’ recipe! Note, these recipes are for people who are training to run races that are 5k or more so they have the calorie room for a dessert like this!

The link to the full site of recipes is above, below is the recipe!

DESSERT: Chocolate Berry Crisp

The good news about training for a marathon is that it does leave you with a bit more caloric wiggle room for slightly indulgent treats. This chocolate berry crisp still has plenty of good-for-you nutritional value, including fiber from oats and inflammation-reducing antioxidants from the berries and chocolate.

Makes: 8 servings
Total time: 50 minutes
Recipe Key: Vegetarian, Low-Calorie

2 bags (12 ounces each) frozen mixed berries, such as strawberries, blackberries, raspberries, and blueberries, thawed and drained, or 5 cups fresh berries
2 to 3 tablespoons cornstarch
2 tablespoons honey
1 cup rolled oats
1/3 cup toasted wheat germ
1/2 cup packed brown sugar
1 teaspoon ground cinnamon
1 cup chopped almonds
1/3 cup dark or bittersweet chocolate chips
Vanilla ice cream

Preheat the oven to 350°F. In a bowl, mix the berries and cornstarch. (If using thawed frozen fruit, use the higher amount of cornstarch.) Pour the fruit into an 8″ x 8″ glass baking dish.

In a small bowl, combine the honey, oats, wheat germ, brown sugar, cinnamon, and almonds. Spread over the berry mixture. Bake for 30 minutes.

Remove the dish from the oven and top evenly with the chocolate chips. Return the dish to the oven and bake for 10 minutes, or until the chocolate is melted. Serve warm topped with a small scoop of vanilla ice cream.
NUTRITION PER SERVING: 296 calories, 41 g carbs, 7 g fiber, 8 g protein, 13 g total fat, 2 g saturated fat, 5 mg sodium


Runner’s Dinner

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So to keep things themed, I found a really cool website that had excerpts from The Runners World Cookbook!

These Grilled Beef Fajitas with Creamy Coleslaw looked like a really yummy recipe! Now mind you, this is a high calorie recipe for people who are training to run a 5k or longer.

The link to the full site of recipes is above, here are the Fajitas and Coleslaw!

DINNER: Grilled Beef Fajitas with Creamy Coleslaw

Distance runners are at particularly high risk of developing iron deficiency, which can leave you feeling sluggish and tired. Beef is one of the richest sources of this mineral. It’s also high in zinc, which plays a key role in maintaining a strong immune system—good news, since hard training can lower your body’s immune response, making you more susceptible to viruses. Grass-fed beef is a particularly healthy choice, since it contains less total fat than conventionally raised beef and has more omega-3 fatty acids. Pair it with a healthy, low-fat coleslaw.

Makes: 6 servings
Total time: 1 hour 25 minutes (including marinating time)
Recipe Key: Gluten-Free

1/2 cup chopped cilantro
Juice of 2 limes
1/2 teaspoon cumin
1/2 teaspoon granulated garlic, or 1/4 teaspoon garlic powder
1/2 teaspoon paprika
2 cloves garlic, minced
2 pounds flank steak
1 tablespoon olive oil
2 green or red bell peppers, cut into thin strips
1 large onion, thinly sliced
18 small (6″) corn tortillas
2 tomatoes, diced
1 avocado

Place the cilantro, lime juice, cumin, granulated garlic or garlic powder, paprika, and minced garlic into a resealable plastic bag. Seal the bag and shake it to mix the ingredients. Open the bag and add the flank steak. Seal the bag again and turn to coat the meat with the mixture. Put the bag in the refrigerator and let the meat marinate for 40 minutes, being sure to turn it over at least once.

Meanwhile, heat the oil in a large skillet over medium-high heat. Add the bell peppers and cook, stirring frequently, for 5 to 8 minutes, or until softened and beginning to brown. Transfer the peppers to a serving bowl.

Add the onion to the skillet and cook, stirring frequently, for 10 minutes, or until softened and beginning to brown. Transfer the onion to a separate serving bowl.

When the meat is done marinating, coat a grill rack with cooking spray and preheat the grill. Cook the meat over medium-high heat for 7 minutes per side, or until medium-rare. Remove the meat from the grill and let it rest for 5 minutes.

Meanwhile, warm the tortillas for about 5 minutes in a warm oven or 30 seconds in a microwave on high power. Put the tomatoes in a small serving bowl. Peel and dice the avocado and place in another small serving bowl. Set them on the table, along with the peppers, onion, and warmed tortillas. Thinly slice the meat and serve it with the fajita fixings and the tortillas.
NUTRITION PER SERVING: 608 calories, 52 g carbs, 6 g fiber, 46 g protein, 23 g total fat, 7 g saturated fat, 194 mg sodium

Its not all about being fit…

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The article on the magazine rack this week is from Fitness Magazine back from October. When we were planning for this show I wanted to choose an article that meant something. And then I thought of how we had read this a few months back.

The process of weight loss and staying fit is not just about fitness, it should be about overall health. That means taking aches and pains seriously.

This article is about a pro-runner who was in the best shape of her life but she was not well and put off aches and pains until things got scary.  She then found out that a blood clot had formed in her leg and traveled to her lung, putting her in a life threatening situation.

Check out the article entitled Outrun Danger: Why Fit Women Get Blood Clots and be aware of warning signs of blood clots which can help save your life!

Neon Lights – Demi Lovato

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This week’s song on the hit list is Neon Lights by Demi Lovato! We’ve loved this song since her album came out this past spring/summer but she’s just released it as a new single! It starts off slow but picks up – should be a good addition to your running playlist!

Training for a 5k Tabata

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Have fun with this week’s tabata! Its chock full of lower body! Had to throw the push ups in there to break it up!

20 seconds fast feet, 10 second break.
20 seconds push ups, 10 second break.
20 seconds jump squat, 10 second break.
20 seconds lunges, 10 second break.
Repeat for a total of 4 minutes.

CycleOps, 31 Days of Burpees and more!

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CycleOps Trainer

This week’s exercise excitement is all about the CycleOps Virtual Bike Trainer that we were so lucky to be gifted from the company to try out and share with you all!

So we were finally able to get it into the trainer and we’ve downloaded our first route! A San Francisco Tour!

CycleOps Route

This weekend we hope to share our first ride with you and more going forward!

Also on the exercise excitement for this month is ShrinkingJeans.net’s 31 Days of Burpees! That’s right! Burpees all December long!

In addition to the monthly themed workout from ShrinkingJeans they also have the O’Fitness Tree! Which is 25 days of fitness.  Each day you exercise you should put on a little sticker on the day and decorate your fitness tree!

Its a tough time of year to stay focused but try your best!

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