In it for the long run.

As individual as the sport of running is, a runner’s success can be very much a team effort! When you have people who make it easier to train and race, training and racing are easier. Kind of a no-brainer, but there’s more to it than you might think.

Having a team behind you doesn’t mean you have a personal masseuse at your beck and call, you have a coach outlining your training plan and analyzing every workout, or that a nutritionist is making sure you are fueling properly to hit your ideal race weight with a perfect carb to protein intake ratio.

Having a team, whether it’s just you and one other person or a whole group of people, is about having someone who “has your back.”

When someone has your back, they don’t expect you to be perfect like a running coach or nutritionist might. This kind of support system is about having someone behind you no matter what. If you have a bad run, they are there to hear you out and encourage you. If you eat a pint of ice cream every night for a week, they are there to tell you it’s ok, it’s not the end of the world, and then they help and encourage you to get back on track. Good, bad and ugly, they are there for it all.

Anyone who is truly part of your support team will always see the good in you and recognize the greatness in you, even during your weakest moments. And especially when you don’t see it in yourself or you are hardest on yourself, they still see the best part of you and are there to help you see it again too.

When you have THIS kind of support system, 
your world changes. You change. As a person. As a runner.

So look around. Who is your support team? 

It will be different for everyone. It might be your sister, who inspired you to run while you watched her cross finish lines when she ran high school cross country. It might be your best friend, who doesn’t understand why you like to run or how you can go more than a mile at a time but who would stand beside you through anything, because that’s what best friends do. It might be your husband, who sees things in you that you don’t see until he pushes you to realize each new milestone of your true potential.

Or it might not be any of these. It might be your running group, who you only see for a few hours once a week but who ALL understand what it’s like to run mile after mile side by side. It might be a co-worker who listens intently as you recap your long run every Monday morning.

If you look around and open up to it, the support is there. If your family isn’t at the finish line of every race or waits begrudgingly while you finish up your long run every Saturday or if your friends tease you for skipping out on Friday night fun so you can get to bed early for your run the next morning, don’t focus on their lack of support. Find the people who have your back, who want to see you succeed and who believe in you.

Then be that person for someone else.

-Team Runnerd
Try these five runnerd tested workouts that are sure to tone and tighten your core, which will make you a stronger runner and help you stay injury free.
1 package frozen turkey meatballs
1 package Campbell's Hawaiian Luau Dinner Sauce
1 cup water

Spray slow cooker bowl with non-stick cooking spray. Add ingredients and stir to coat meatballs. Cook on medium 5-6 hours. 

About 30 minutes before serving, add and continue to cook:

1 can pineapple chunks,  drained 
1/2 cup water 

Serve over brown rice.
Summer means barbecues. Barbecues mean watermelon. But does that mean summer is the best time to eat watermelon?

Check out the Runnerd guide to getting your fruits and veggies when they'll taste best!

You can't target your weight loss. 

You can't target your back muscles during every strength workout to eliminate that bulge above your sports bra. You can't do crunches until it hurts to laugh to get rid of that belly budge. And you can do tricep dips until your arms feel like they might fall off, but you'll still have that extra layer that swings back and forth when you wave.

To trim your trouble spots, you have to eliminate fat everywhere. You have to strength train everywhere. 

A study at the University of Connecticut found that after a 12 week weight loss program, fat loss in the 104 participants was generalized, not targeted, even though specific areas were targeted with intense strength training. 

What it boils down to is the fat that is broken down during exercise to be used as fuel can come from anywhere on your body, not just the part being worked the most. As much as everyone wants there to be an easy answer or a shortcut to having a six pack or perfectly sculpted legs, there's only one way to get there (other than costly and invasive plastic surgery).

The way to whittle and perfect your "problem areas" is by eating correctly and working your entire body through cardiovascular and strength training exercises. The more muscle you have, the more calories your body burns every day. And the more calories you burn, the sooner your body will take the shape you want.

-Team Runnerd