The Joyful Running Company

Well, I have some disappointing news. Thanks to COVID-19, the Art & Science of Health Promotion Conference has been changed to a virtual conference. Which means I will not get to be an activity session leader this year. But I will get to re-submit again next year and be given priority. The conference leaders have also asked me to be their Nurse CE advisor for future conferences, so I am excited for this opportunity to stay connected with the conference! Plus the 2023 Conference will be in Colorado Springs, Colorado, so it was meant to be! I’m sad I won’t get to be a run leader this year, but hopeful for next year to work out!
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And while I try to not put my personal beliefs about things out there too much and be understanding of my friends who are still choosing not to get vaccinated, I hope that you can eventually come to a point where you are comfortable with choosing to get vaccinated. I had my own reservations about getting vaccinated and I put it off for as long as I could as well, but I did my own research and I weighed the pros and cons and ultimately I chose to get vaccinated. I had little to no side effects and I am doing fine today. Please consider vaccination so that we can all get back to some sort of normalcy and so that so many people stop dying from this horrible virus. The numbers don’t lie. And please do not comment if you want to argue with me. I will not respond. I have not argued with any of my non-vaccinated friends about their choice and I will continue to not argue. This is the only statement I will make about vaccination and is my own personal and professional belief that vaccination. I will continue to respect your choice and ask that you respect mine. I just hope that someday you will be able to feel safer making the same choice. In the meantime, let’s keep trying to be kind to one another. Hate and division are too prevalent these days. I love all of you and hope you and your loved ones stay safe an healthy! 🙏🏻
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Well, I have some disappointing news. Thanks to COVID-19, the Art & Science of Health Promotion Conference has been changed to a virtual conference. Which means I will not get to be an activity session leader this year. But I will get to re-submit again next year and be given priority. The conference leaders have also asked me to be their Nurse CE advisor for future conferences, so I am excited for this opportunity to stay connected with the conference! Plus the 2023 Conference will be in Colorado Springs, Colorado, so it was meant to be! I’m sad I won’t get to be a run leader this year, but hopeful for next year to work out!
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And while I try to not put my personal beliefs about things out there too much and be understanding of my friends who are still choosing not to get vaccinated, I hope that you can eventually come to a point where you are comfortable with choosing to get vaccinated. I had my own reservations about getting vaccinated and I put it off for as long as I could as well, but I did my own research and I weighed the pros and cons and ultimately I chose to get vaccinated. I had little to no side effects and I am doing fine today. Please consider vaccination so that we can all get back to some sort of normalcy and so that so many people stop dying from this horrible virus. The numbers don’t lie. And please do not comment if you want to argue with me. I will not respond. I have not argued with any of my non-vaccinated friends about their choice and I will continue to not argue. This is the only statement I will make about vaccination and is my own personal and professional belief that vaccination. I will continue to respect your choice and ask that you respect mine. I just hope that someday you will be able to feel safer making the same choice. In the meantime, let’s keep trying to be kind to one another. Hate and division are too prevalent these days. I love all of you and hope you and your loved ones stay safe an healthy! 🙏🏻-Coach Tina
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It’s officially official! Come join Coach Tina at Hilton Head Island September 29-October 1, 2021.
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If you have followed me for a while on my personal page, you might remember that I mentioned recently that I was selected as an activity session leader for The Art & Science of Health Promotion Conference at Hilton Head Island in September.
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As an activity session leader for the conference I will be leading participants in a introduction to trail running called “Rocks, Ruts, and Roots: Getting Dirty on the Trails of Hilton Head Island”
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The dates of the core conference and my activity sessions will be September 29th-October 1st, 2021. My activity sessions will begin at 6:00 am each morning of the conference. We will be running a local trail away from the hotel and using transportation to get there and back.
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If you or someone you know would like to join the conference and my activity session go to: http://www.healthpromotionconference.org/
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The conference brings together dedicated health promotion and wellness professionals from across disciplines and settings to share best practices, learn about the latest in research and connect with others who share a passion for health and wellness. Join us for the fun September 29-October 1, 2021 and you won’t be disappointed! Hope to see you there!
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It’s Monday and I bet you thought we were gonna forget your ?! But we didn’t, so here ya go!
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Staying hydrated during your runs during the summer months is key to not only optimizing your performance, but also preventing dehydration and heat related issues like heat exhaustion or heat stroke 🥵.
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So here are a few basic tips on how to stay hydrated during your runs:
💦Prehydrate: Drink 10-15 ounces of water 10-15 minutes prior to running
💦During your run: drink 8-10 ounces of water every 20-30 minutes while running
💦After your run: continue to hydrate and drink at least another 10-15 ounces of water after your run.
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On average you loose 6-12 ounces of fluid for every 20 minutes of running, so replacing lost fluids on a run is vital.
⚖️ And if you want to get really technical, you can weigh yourself before and after your run to gauge fluid loss/fluid replacement and hydration status.
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Basically, though, listen to your body and don’t wait till you are thirsty to drink. If you wait till then, you are already behind the eight ball. So get out there and get running, and make sure you stay hydrated!
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Tip of the week: Picking races and focusing your training goals!
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If you haven’t noticed we’ve recently started posting weekly tips to help all you runners out there! We’re going to keep trying to do this, so stay tuned for more to come!
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This week’s tip is for all you new runners out there and how to pick races and dial in your training. As a new runner, racing can be exciting and it’s temping to sign up for every race and all the distances and get all the bling! 🥇.
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However, focusing your training and picking specific goals like speed and endurance or getting a PR, or conquering a specific distance or course will help you narrow down and optimize your training!
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For example: If you want train for a 5k PR, but sign up for a marathon a few months after your goal 5k race, then your training won’t be focused on getting that 5k PR, but rather, being successful at your marathon and avoiding injury. You might still get a PR on your 5k, but your focus in training will be more on endurance and less on speed. Speed work will still be part of the equation, but will be designed to help you reach your marathon goals.
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Our advice when picking races is to really focus in on what goals you want to achieve with your training not only in the short term, but long-term as well, and plan out your race calendar to help you meet your long-term goals. If your goal is to complete your first marathon, but you haven’t run long distances before, start out with shorter distance races and build up to your goal marathon race. Start with a 5k, then 10k, then half marathon and finally marathon. This will help you with confidence and consistency. Set a specific goal for each distance and once you achieve that goal, move on to the next! Before you know it, you’ll have achieved not only your short-term goals, but your long term goals as well! And you might even save a little $$ in the process by not signing up for races that aren’t in alignment with your goals!
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And if you need help with training or figuring out your goals, send us a message! We’d love to help you conquer all your running goals! 🥇
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Tip of the Week: Training for Elevation Gain 🏔in a Flat or Sea 🌊 Level Location!
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Got a trail race coming up that’s at altitude or has a lot of elevation gain, but you don’t live in a location that has hills or elevation? Here are a few tips to help you train in a situation like this:
1️⃣ Find a decent bridge or parking garage and do incline repeats after a half mile-one mile warmup jog at CP.
2️⃣Log-time on a stair master/stair stepper machine1-2 days a week. Start out at 10-20 minutes using the handrails and buildup to 40 minutes or more of climbing without the handrails. For bonus points abd to prepare even more, add your hydration backpack fully weighted to get your neck, shoulders, bed the rest of your body ready for the added weight on race day.
3️⃣Do incline training on the treadmill. Gradually increase the incline to the highest point over a few weeks of time or do varying inclines throughout your run/walk on the treadmill to mimic the ups and downs you might see on the trails
4️⃣Log plenty of miles on the most technical trails you can find in your area, even if they are flat, the switchbacks, rocks, ruts, and roots will help you learn to pick your feet up better on the trails when you are climbing.
5️⃣If your trail race is at altitude, plan to arrive 3-14 days prior to race day to get acclimated. 24-48 hours won’t be enough time for your body to adjust to the change in altitude.
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All of the above training options won’t be exactly like running on hard trails with elevation gain, but they will help you build up your endurance and will use similar muscle groups as you will use to climb in the trails.
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And of course, always train hard, but smart! Listen to your body and follow a proper, comprehensive training program that will help you train well without getting injured! And if you need help with finding a training plan that will help you be successful, send us a message! We can help you reach your goals safely and successfully! 🏃🏼‍♀️
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Tip of the week: Running and fueling go hand in hand.🥗
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What you put in your body has a direct effect on your performance during your runs and being consistent with your nutrition will help you reach your goals faster. You can’t eat healthy one day and then unhealthy the next and expect consistent results in your training.
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One way to help with consistency in your nutrition is to start planning your meals ahead of time and do regular meal prep. Pick easy, fast, balanced meals that are nutrient dense with protein, colorful vegetables, and whole grains.
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Once you are doing meal prep consistently, see how your performance on your runs and other workouts are and you will most definitely notice improvements like increased energy and less fatigue post-run or workout. Plus regular, quality protein will help you build muscle and aids in muscle recovery!
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So start your meal prep routine today and run better tomorrow! 🏃🏼‍♀️
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Volunteerism and Giving Back to Your Community
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Coach Tina here! As the owner of The Joyful Running Company, I believe strongly in volunteering and giving back to my local community and I thought I would share my most recent endeavor in giving back to my new community here in Naples.
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I recently volunteered my coaching services at my full-time job and am hosting a 5k training class for employees and spouses for a Labor Day 5k coming up. It’s an 8-week course and we are currently on week 2 of training. It’s a fun course and an opportunity for me to use something I am passionate about and give back to my community and help others get moving and active who otherwise might not have.
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I am grateful for this opportunity to give freely of my time and to help others.
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And don’t forget, that at The Joyful Running Company, we believe running is for everyone, regardless of shape, size, or ability! So get out there today and get moving! 🏃🏼‍♀️
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Never be afraid to try new things!!!
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Clients Kristin and Maribeth had their first adventure on the trails today! (And they had a little fun too!)
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These ladies have some challenging trail races and adventures coming up this fall so they are getting a crash course in trail running 101!
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Once you go trail you will never go back! 😜
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If you’re a runner interested in getting into trail running, send us a message today! We’ll get you started off right! 😊🏃🏼‍♀️
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CLIENT SHOUTOUT📣
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Huge shoutout to client, Kristen who totally killed it at her 5k race yesterday!!!(and hope it’s ok to share the pic I snatched! Lol)
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Kristin has been working diligently for the past two months to improve her form and pace, following her training plans diligently and incorporating strength training and even trying yoga for the first time! As a result she has been able to progress from a 33:25 5k to a 28:00 minute 5k PR finish injury free! That’s a PHENOMENAL amount of time to shave off her finish time in just 2 months (in the SWFL heat, not to mention!) and we are so proud of how hard she has worked to get here! And she even placed in her age group too!
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Congrats on your amazing finish yesterday and on to conquer and crush your next race goal! Keep up the excellent work and there is nothing you can’t accomplish!!!
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Aaannnnddd....Coach Tina is back!😉
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Hey there friends! Now that I am getting settled in at my new location, I am excited to announce some new health coaching offerings and new pricing options for some of my existing programs!
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I am especially excited about my latest program offering! It’s called “The Food 🍲 Factor” and is an 8 week hybrid educational course/coaching program focused on providing you with a strong nutritional educational foundation and increased accountability.
Here’s the low down on what you’ll get:
🗓8 weekly one hour long hybrid instructional class/coaching sessions
📚Easy to follow course materials to help you learn some basic nutritional information that will give you the power to reach your health and/or weight loss goals
✅ Accountability, Accountability, Accountability!!! Weekly check-ins during your class/coaching session as well as reminders and check-ins throughout the week to help you stay on track. 💪🏻
🧐 Lots and lots of mindset work to help you stay on track after the program ends!
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Pricing is very affordable too! The course price will be $299/per person (That’s $37/week!) And the first round of classes starts May 16th at 3:00pm EST via Zoom.
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And I’m offering an early bird discount of $50 off your registration fee if you register before May 2nd!
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There are no gimmicks here, no get thin quick schemes, no “buy this product and you’re guaranteed to loose weight!” tricks. There is only a solid foundation of knowledge and understanding of nutrition and how to make it work for your body, your life, and your goals.
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If you are interested in signing up or want more information, just send me a message and I’ll be happy to help you. Let’s do this together and get you where you want to be! 🙌🏻💪🏻
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