Imagine a glacially carved enclave with rivers and streams tumbling into a lake, and a run with deer, mink, otter, ducks and bear. Prior to 1851, what we now call Madrona was a hunting and fishing mecca for Duwamish people. As settlers came, loggers, picnickers and realtors replaced the natives and began to develop the neighborhood. Housing began to line the ridges, and there was a trolley that ran from 34th Ave down to a recreational center at Madrona Beach. Attractions included a boat dock, dance pavilion, a Japanese tea house, bath houses, wooden swings and forest paths with bridges and benches. Read more
Four Mobility Exercises for Open Water Swimmers
/in Mobility Exercises, Open Water Swimming/by Rachel Carey DeBuskWe are full-on into open water swim season. Thinking about what I might offer to my OWS people from a fitness perspective prompted this week’s blog post– four mobility exercises that can improve your posture, stroke and hydrodynamic power in open water swimming. If you’re swimming this week, try these on for size. Read more
What Are the Benefits of Pilates For Runners?
/in Pilates/by Stephanie LongRunning builds endurance, improves cardiovascular health, and strengthens mental resilience, but it also can place repetitive stress on your muscles and joints. This is why many runners have incorporated Pilates into their workout routine as a complement to their training. Pilates strengthens the muscles that support efficient movement, improves flexibility, and builds body awareness, which helps runners maintain proper form, move more efficiently, and reduce their risk of injury. Read more
Workouts You Can Do at a Beach
/in Beach Workouts/by Rachel Carey DeBuskDoes your time on a beach increase in July? The large public lake and sound beaches, or a hidden street-end beach? Perhaps you get yourself out to an honest ocean beach this summer. I’d reckon for you Seattle folks a 20 minute drive, ride or walk would likely reach one of these beach gems: Alki, Golden Gardens, Matthews, Madrona, or Mt Baker. Read more
Breathing Tips for Runners
/in Breathing Techniques, Running/by Stephanie LongWhether you’re training for a 5K, preparing for a marathon, or running as part of your daily routine, proper breathing can have a major impact on your performance. Many runners focus on speed, endurance, and strength, so proper breathing is often overlooked, even though it plays a crucial role in running performance. Learning to breathe efficiently when you’re running can help you feel more comfortable, reduce perceived fatigue, improve endurance, and support stronger performance over longer distances. Read more
VO2Max Workouts for Hikers, Runners, Cyclists and Swimmers
/in Cycling, Hiking, Running, Swimming/by Rachel Carey DeBuskLast week I posted about the meaning of VO2Max and how to get an estimate of yours. And I left you hanging with your “But Rache, how do I Improve It?” questions. So here you go! A selection of workouts tailored to different endurance activities that can help you dial up your cardio engine’s power. Read more
What is VO2 Max? and How Can It Improve My Hiking, Running and Life?
/in Hiking, Running/by Rachel Carey DeBuskYou may have heard the term VO2Max bandied about, but aren’t sure what it is, or if it’s something you should care about. Well, do you like to do active stuff outside? Then, I’d venture a: Yes, You Should Care About It. Want to live a long life with a long health-span? Then, absolutely, VO2Max is a tool for you. Read more
Recovery Best Practices: Why It’s Important for Runners and Hikers
/in Hiking, Recovery, Running/by Stephanie LongYou train hard. You push yourself up hills. You run for miles. You constantly challenge your body. The difference between runners and hikers who keep their stamina up for years, and those who burn out or get injured, is usually how you take care of your body between workouts. Read more
Hilly, Lakey, Woodsy Lovely: Madrona is also a distinctive Neighborhood for Exercise
/in Walk/Run Neighborhood Series/by Rachel Carey DeBuskImagine a glacially carved enclave with rivers and streams tumbling into a lake, and a run with deer, mink, otter, ducks and bear. Prior to 1851, what we now call Madrona was a hunting and fishing mecca for Duwamish people. As settlers came, loggers, picnickers and realtors replaced the natives and began to develop the neighborhood. Housing began to line the ridges, and there was a trolley that ran from 34th Ave down to a recreational center at Madrona Beach. Attractions included a boat dock, dance pavilion, a Japanese tea house, bath houses, wooden swings and forest paths with bridges and benches. Read more
How to Exercise Safely & Efficiently If You Have Arthritis
/in Mobility Exercises, Strength Training, Swimming, Walking, Warm-up Exercises, Weight Lifting/by Stephanie LongWhen your joints ache, the last thing you probably want to do is move, let alone exercise. If stiffness and pain are keeping you from staying active, inactivity can actually make arthritis symptoms worse over time. Movement is medicine for your joints, so learning how to incorporate exercise into your day can change how you feel. You might even start to feel less achy and stiff! Read more
How to Increase Your Running Distance… Safely!
/in Running/by Rachel Carey DeBuskAh spring running! This is the season that many people come to running in the first place, or return to it, or decide to reach for a new running goal. With that comes the age-old question: How can I increase my running distance without getting hurt? We are an aspirational species. We get a lofty goal in our heads and then go out too aggressively to make it a reality NOW! Patience, friends. You’ve heard that saying, it’s a marathon, not a sprint? Well guess what… that applies to running too. 😉 Read more