Happy Holidays, friends! I want to thank each one of you for taking time out of your busy lives to follow along with Lea Genders Fitness. This blog is my passion project, my dream and my creative outlet. It means a lot to me that you read the the things that I write and that I can potentially help you with your running and strength training questions.
To finish out the year (oh boy, did it fly by) I thought I would do a round-up of my most popular content in 2016, in case you missed anything this year. If you came here from Pinterest, you are in good company, a large portion of my traffic this year is from Pinterest. I hope you will stick around, subscribe and let me know what else I can offer you in your running and strength training journey.
Top 10 Popular Blog Posts in 2016
and the most popular post of 2016...
Here's to a strong and fast 2017! If you are wondering how my year went on a personal level, I did a 2016 Year-in-Review post over on my Running with Ollie Blog.
Like this post? It helps me when you share! Saving to Pinterest is also an effective way to show your support!
How else can I help you? Any questions? Leave a comment or send me an email.
I am a NASM personal trainer and RRCA adult distance running coach that specializes in strength training for runners. I offer in-person training in the Shredshed, online training and Fit to Run bootcamps. If you are interested in a more in-depth running or strength training plan, please contact me. Have questions? I'd love to help.
While I am a certified personal trainer, I am not your personal trainer. Since I don't know your exercise abilities, injury background or medical history, please see your doctor before beginning any new exercise program. This is an opinion blog. No information in this blog is intended to be taken as medical advice or prescription. Please see your doctor and/or registered dietitian for any health concerns.
You’ve been training for months and now the big race day is around the corner. This article is about the 10 ways you can prepare for a successful race day after your running training is complete.
The ultimate guide for runners. If you’re a runner, these are the gifts you’ll want to buy for yourself. Save big with coupon codes, discounts and enter to win prizes valued up to $400 in the giveaway.
Gather the family for this fun Thanksgiving-themed running interval workout guaranteed to burn the turkey (you’re the turkey) this holiday.
What to wear to run the Dallas Marathon in any temperature. Dallas winter weather can be unpredictable. Use this guide to help determine what to wear no matter the weather race weekend. We can’t can’t control the weather, but we can be prepared for it.
Make this one running form correction to instantly improve your running efficiency. Most runners don’t consider their arm movement during a run, move your arms with intention to increase your running performance
Learn about pre and post run nutrition for runners to achieve optimal performance. What should I eat before, during and after my runs? Learn more about healthy carbs, fats and protein meal and snack ideas, and meal timing guidelines. If you eat to run, you never have to carb load again.
Are you wearing your running shoes into their afterlife? How to tell when your running shoes are walking dead and should RIP. A practical guide to when you should replace your old running shoes.
If you can run a 10K and have been consistently running for last six weeks, you’re ready to start training for a half marathon in eight weeks. Follow these exact steps to build your half marathon training schedule like a running coach, or download my free half marathon training plan for free.
If you are considering running the BMW Dallas marathon, the time is now to start training. You don’t need me to convince you that running is awesome, this is post is about the five reasons to the run the Dallas Marathon that have (almost) nothing to do with running.
As runner we have a lot of shared experiences, the good, the bad and the embarrassing. Get out your virtual bingo pen to play runner’s bingo, and see how long it takes you to yell B I N G O !
Get to the bottom of the age old debate, what’s best for permanent fat loss, running or weight loss? Learn how to get the most out of your workouts for the best results.
There are three factors to consider if you want to run faster and slash time off your race pace. Read this article to learn how to improve your running performance.
Learn more about how to run a safe and effective run streak, and how to know when it’s time to stop.
In case there is any dispute, I wrote a song about running to convince you that Autumn is the most wonderful time of the year. Won’t you sing along?
Runners can enhance their overall athleticism and help prevent injuries with runner-specific strength training. Learn about the exercises you can perform in all three planes of motion to improve your running performance.
There are simple strategies you can apply today to train to run faster. Learn more about how to optimize recovery, perform speed work, and incorporate strength training to improve running performance.
Every runner worth their salt tabs has an embarrassing running story. Laugh with me or at me, and learn from my mistakes to avoid these uncomfortable situations in the future.
Follow these tried and true rules to safely and effectively build your long run for marathon training, to run your best race yet.
Try pyramid intervals to challenge your pace and increase fitness. This workout will start climbing the pyramid with 30-second intervals, then peak at 90-seconds, before climbing down the other side to finish with 30 second bouts of hard work.
In this blog post I explain how to survive the summer running season by taking some time off the road and moving it into the gym, so that when fall training season rolls around, you’ll be primed and ready for your strongest running performances ever.
If I could wave my magic coaching wand and you would take one piece of my coaching advice, it would be to slow down for most of your runs. Learn how to determine the appropriate paces for various goals to train to run faster, stronger, and reduce chance of injury.
I visited an AIRROSTI rehab center in Fort Worth, TX for my running hip injury. Learn more about my experience and how they may be able to help you resolve pain from chronic running injuries.
I share my five favorite books that cover everything you need to know about running to improve as a runner. Put in the miles and read about how you can optimize your running performance from these experts in the field.
Training at tempo pace can help you run longer distances at a faster pace with less effort. In this article I’ll share three ways to structure a tempo run so you can start incorporating these workouts into your training schedule.
It’s Global Running Day and the only way to properly celebrate this holiday is to run. I’ve pulled together my favorite running workouts for the occasion. Lace up your running shoes to celebrate, then share the fun on social media.
Try these running intervals and strength circuits designed to improve your overall running strength and speed in one efficient workout. Download a free PDF of this workout with no email address required.
It seems pretty straightforward, you want to run so you put on your shoes and start running. But there a few things to consider when buying and wearing running shoes. Check out this guide for the DOs and DON’Ts of running shoes so you don’t make any critical mistakes.
Fartlek is not just a funny word. It’s Swedish for Speed Play. It’s running sprints like you did as a kid to catch up with your friends or to prove you can make it to the field first. It’s like a dog chasing a squirrel then stopping to smell the fire hydrant. It’s unstructured paces and distances based on feel. Learn to run faster by having fun with speed.
You already suspected your desk job was ruining your life (kidding!), now it’s ruining your running too? Sitting can cause all kinds of muscle imbalances and poor recruitment patterns from tight muscles, weak and underused muscles and poor posture. Learn how to counteract the ill effects of sitting on your running performance with foam rolling, stretching, strength training and stress management.
Does your ego dictate your pace? Running to impress your friends, social media followers or your own ego can lead to stress, burnout and injury. Learn to run according to your goals and abilities so that next time you hit the streets for a run, you can leave your ego at the front door.