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Kendrick Fitness

Brought to you by Official Divas Series Coach:

Kendrick Ribeiro, MS, CSCS
Kendrick Fitness

K-Tip: The body has 3 major planar of motion; Sagittal, Frontal and Transverse planes. Running only happens along the Frontal Plane…and remember, the body adapts! You don’t want that if you’re trying to lose weight. Another bonus is that by doing activities in different planes, you’re able to keep joints such as hips, knees and ankles strong, in order to run even more efficiently.  Here's a quick set you could try:

Aim for 3 rounds lowering the amount of reps in each exercise each round, 12, 10, 8.
  1. Push-ups
  2. Squats
  3. Side to Side 'Skaters" Jump (every other jump is one rep)
  4. Toe reaches
  5. Backward Lunges
  6. Squat Jumps
  7. Oblique dips on ground


K-Tip: It's ok to walk if you need to. Think with your brain instead of your ego, better to walk versus run into if something doesn't feel right, slow it down and re-group. Sometimes slowing it down is the best way to keep moving forward healthy. Keep training smart

K-Tip: Number 1 way to control weight gain for runners is knowing how to cycle your Starches.  Hard training days (track, long run, tempo) require more healthy starches (1-2 servings at each meal of the day).  Think of healthy starches as quality fuel for a runner (oats, rice, yams, sweet potatoes, butternut squash, peas)  Easy or Off days require less starches (no starches in the evening).  The exception to this rule is if you’re doing a long run the following which case you’ll want at least 1 serving of healthy starch the evening before.

K-Tip: Every time you decide not to quit, you grow Stronger. Don't let injuries deviate you from your dreams. Never quit. Recover and keep going. #‎keepfighting

K-Tip: Familiar food is the way to go. Don’t eat or drink anything new before or during a race or hard workout.  Your gastrointestinal tract actually gets accustomed to what you eat and digest on a regular basis. 

K-Tip:  Hard up the hill, easy downhill.  Hill workouts will help you become a very strong runner, so don’t skip them during your training.  Make sure to spend extra time stretching the quads, hamstring, calves and achilles after these workouts since it can be extra taxing on those muscle groups.

K-Tip: Every little bit counts. Do one minute of exercise several times a day  and  it’s  like  throwing  a  pebble  in  a  pond—there’s a  ripple  effect. Consider performing exercises such as pushups, squat jumps, jumping jacks, and wall sits during these mini workout sessions. This also goes for running--If you’re just starting out, head out for a walk with 1 min job every 10 min.  Try to ramp up your run by 30 secs every week.  One step at a time.

K-Tip: It all starts with cleaning what’s inside your house. You’re not doing your family and yourself any favors by “hiding” them within reach. If you crave something sweet, make yourself get out of the house to fetch some. 8 out of 10 times you’ll chose to stay home…and there you have an automatic 80% improvement in your eating habits.

K-Tip: Long runs are very important and should be done at an easy to moderate pace.   Very important because it trains the body to turn to burning fat more efficiently.  Also builds stamina in both the lungs and the muscles.   Focus on time vs distance.  The idea is to train the body to withstand the pounding for a certain period of time.  Some days you may feel great and get lots of distance, but other days you may feel tired.  No matter what, make sure not to run any more than the noted time.  This is very important as many injuries occur after long runs that were not properly terminated.  For example, one week you feel fantastic and go out for 10 miles in 2 hours.  The next week, you may be a little more tired, but the schedule may say 11 miles.  You stick it out anyways--because you don't give up right?   And then you finish the run in 2 hours and 30 min because you had to walk more than expected due to fatigue.  Well that's a 25% increase in time out on the road which equals more pounding.  This kind of fast increase in your training puts you at risk of injury.   Go by time and focus on quality vs quantity.  

K-Tip: Go Swedish and do fartlek runs. These funny named run packs a powerful punch. It  literally means "Speed Play" in Swedish.  Common amongst the running community.   It's a change of pace and duration of intensity throughout a run.  It basically serves to shock the system so it cannot adapt.   Over time the body is better prepared to handle variations or changes in intensity during a run (ie: going up an unexpected steep hill during a race).

K-Tip: Try striders to improve leg turnover and stretch out the legs.  It’s very important in building the neural to muscular connection for more efficient  motor unit response within the muscle cell.   Make sure not to sprint during this exercise...focus on fast, but controlled leg turnover. This is to be done at the end of the run.  Go out about 100m or 10sec in a full stride (bigger than usual to stretch out the muscles).  



1.) Don't flood your system with more carbs than it can process which may lead to digestive problems that will have you running to the porta-potty every mile. Instead do the carb load 2 days before your big race and have a light dinner the night before. Your body will not be able to digest a massive amount of carbs 8-10 hours before the event and efficiently use it as glycogen (energy for muscles) for your race. Also avoid fiber on race day, unless you eat really early in the morning and are able to go to the bathroom before leaving the house.

2.) Hydrate beyond water! Runners are usually good at keeping water but don't forget your electrolytes! And I'm not talking about those high sugared drinks like Gatorade. Stick with less sugar and more electrolytes such as Coconut water (my favorite) It’s nature’s perfect blend of the main electrolytes: Magnesium, Potassium and Sodium. Try the flavored ones if you don’t like the original flavor...they are yummy and very good for you!

3.) Try to relax. Nerves will be kicking they should. This is an exciting event and you've been working hard. Don't beat yourself up, remain positive and tell yourself: "I am a runner and am ready to be a Divas Half Marathon Finisher!"

4.) Try deep breathing as soon as you get up on race day. Deep breathing is one of the best ways to lower stress in the body. This is because when you breathe deeply it sends a message to your brain to calm down and relax. Try to lower your breathing to 4-6 breathes per minute right before you get to the start line. Breathe from your belly, not your chest…Try it, it works! 

5.) Wear spandex shorts or BodyGlide under your regular running shorts so you don't chafe "down there." Neosporin (or another antibiotic cream) is good for chafed areas just in case you didn’t use your spandex shorts or BodyGlide!

6.) When you pick up drinking cups at aid stations, squeeze gently so it folds slightly and is easier to drink from while you are moving.

7.) Don’t try any new equipment on race day…that includes socks and shoes.

8.) After the race, make sure you do a little foam rolling and stretching so you are not terribly sore the next few days.

9.) Supplement appropriately after the race with Chocolate! Research suggests that low fat chocolate milk is the best recovery drink post contains the perfect carb to protein ratio needed to replenish glycogen; or muscle fuel within the muscles. Very yummy! Your body will be able to bounce quicker from the race.



Get Your FREE 12 Week Half Marathon Training Program and this Ebook on: “10 Absolute Best Ways to Avoid Injuries and Get Faster as a Runner” from Coach Kendrick.

 Kendrick Fitness Book


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