Benefits of Incline Training

  ·  3 min

Benefits of Incline Training

It’s the dead of winter and you are more than likely getting sick and tired of using the treadmill for your cardio. You’ve tried plenty of different interval workouts, varying your speed and distances.  But still, you’re getting bored.  Well, here’s a good way to freshen things up and still get in a hell of a workout.  Hit that button on the left instead of the one on the right, and start running uphill.Here are just a few of the benefits to incline training.Higher Muscle Activation – This is just a really fancy term that means more muscles are involved.  When compared with standard flat level running, incline increases the activation of almost every lower body muscle group (quadriceps, hamstrings, calves, hip flexors, glutes),  particularly the calves and hip flexors.  Your calves are stretched a bit more because of the angle of your foot while landing, while your hip flexors are used to pull your knees higher in order to combat the incline of the hill.  That’s not to say the other muscles aren’t grinding it out either, because when you crank the incline up, they all have to work harder.Build Leg Strength – This goes hand in hand with the previous section.  Conventional wisdom says that the more you work a muscle, the more active it is, and the stronger it will become.  Since incline training increases muscle activation, it makes sense that it would increase the strength of those muscles.  Adding to this is the fact that the constant fight against gravity is intensified when you run uphill.  Your legs are working much harder at an incline, resulting in more strength gains when compared to flat running.Low Impact – Generally speaking, increased incline provides runners with a lower ground-contact time than flat terrain.  Your legs must move quicker to maintain the same speed, so you spend less time on the ground.  When you spend less time on the ground you place lower amounts of stress on your hips, knees, and feet.  Since we all know that running places a great deal of stress on the lower body, increased incline can be a great way to lower this stress, and thus reduce the risk of injury.Burn More Calories – This is a very simple concept—you’re working harder and putting out more effort.  Any time you do this, your body requires an increased energy production.  Any time we use more energy, we must burn more calories to do so.Great For Beginners – You’re new to the whole cardio and running world.  Maybe you’re not ready for distance running quite yet, but walking just isn’t cutting it.  Well, turn up the incline!!  Walking at an incline is a great way to bridge the gap between flat walking and running.  Incline will not only improve most cardio workouts, but it will also prepare your leg muscles for the rigors of running.So, next time you feel like you’re in a rut on the treadmill, forget about your normal workout and turn up that incline.  Or, better yet, go outside and find a hill and get some sprints in!!!  Your legs may hate it, but you’ll be glad you did it.Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


Benefits of Incline Training

  ·  3 min

Benefits of Incline Training

It’s the dead of winter and you are more than likely getting sick and tired of using the treadmill for your cardio. You’ve tried plenty of different interval workouts, varying your speed and distances.  But still, you’re getting bored.  Well, here’s a good way to freshen things up and still get in a hell of a workout.  Hit that button on the left instead of the one on the right, and start running uphill.Here are just a few of the benefits to incline training.Higher Muscle Activation – This is just a really fancy term that means more muscles are involved.  When compared with standard flat level running, incline increases the activation of almost every lower body muscle group (quadriceps, hamstrings, calves, hip flexors, glutes),  particularly the calves and hip flexors.  Your calves are stretched a bit more because of the angle of your foot while landing, while your hip flexors are used to pull your knees higher in order to combat the incline of the hill.  That’s not to say the other muscles aren’t grinding it out either, because when you crank the incline up, they all have to work harder.Build Leg Strength – This goes hand in hand with the previous section.  Conventional wisdom says that the more you work a muscle, the more active it is, and the stronger it will become.  Since incline training increases muscle activation, it makes sense that it would increase the strength of those muscles.  Adding to this is the fact that the constant fight against gravity is intensified when you run uphill.  Your legs are working much harder at an incline, resulting in more strength gains when compared to flat running.Low Impact – Generally speaking, increased incline provides runners with a lower ground-contact time than flat terrain.  Your legs must move quicker to maintain the same speed, so you spend less time on the ground.  When you spend less time on the ground you place lower amounts of stress on your hips, knees, and feet.  Since we all know that running places a great deal of stress on the lower body, increased incline can be a great way to lower this stress, and thus reduce the risk of injury.Burn More Calories – This is a very simple concept—you’re working harder and putting out more effort.  Any time you do this, your body requires an increased energy production.  Any time we use more energy, we must burn more calories to do so.Great For Beginners – You’re new to the whole cardio and running world.  Maybe you’re not ready for distance running quite yet, but walking just isn’t cutting it.  Well, turn up the incline!!  Walking at an incline is a great way to bridge the gap between flat walking and running.  Incline will not only improve most cardio workouts, but it will also prepare your leg muscles for the rigors of running.So, next time you feel like you’re in a rut on the treadmill, forget about your normal workout and turn up that incline.  Or, better yet, go outside and find a hill and get some sprints in!!!  Your legs may hate it, but you’ll be glad you did it.Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


  ·  1 min

Rockin’ Music, Meet GPS Tracking

We’ve all been there. You lace up your shoes and fire up your favorite tracking app to start your workout. Then, you close your tracking app, open RockMyRun, select your music, and, finally, go.That’s a lot of steps, right? Even for avid step trackers like ourselves, sometimes you need a break.That’s why we’re excited to announce the latest update to our iOS app: GPS tracking.  GPS TrackingOne of the first things you’ll notice when you update to the latest version of RockMyRun is the new Now Playing screen. Now, you can observe stats related to your duration, distance, and pace in real-time. Simply enable “GPS Tracking” in the app, begin moving, and watch those numbers roll in.  Improved Finish ScreenOnce you’ve completed your workout, you will be given a quick recap of your performance. You can name each workout, rate and submit a review of the station you just listened to, and view your workout-specific time, distance, pace, heart rate, steps, and calories burned.  Workout HistoryYou asked and we delivered. No more wondering what you listened to during that amazing 4-miler last week. From today on, you will be able to access a continuous record of each workout on your new History screen.Get the music you love and the data you need, all in one place. All you need to do is update your iPhone app now to get the latest version of RockMyRun. And most importantly, drop us a line at support@rockmyrun.com to let us know how you feel about these updates!Curious about what we have in store for Apple Watch? Check it out here.


  ·  1 min

Rockin’ Music, Meet GPS Tracking

We’ve all been there. You lace up your shoes and fire up your favorite tracking app to start your workout. Then, you close your tracking app, open RockMyRun, select your music, and, finally, go.That’s a lot of steps, right? Even for avid step trackers like ourselves, sometimes you need a break.That’s why we’re excited to announce the latest update to our iOS app: GPS tracking.  GPS TrackingOne of the first things you’ll notice when you update to the latest version of RockMyRun is the new Now Playing screen. Now, you can observe stats related to your duration, distance, and pace in real-time. Simply enable “GPS Tracking” in the app, begin moving, and watch those numbers roll in.  Improved Finish ScreenOnce you’ve completed your workout, you will be given a quick recap of your performance. You can name each workout, rate and submit a review of the station you just listened to, and view your workout-specific time, distance, pace, heart rate, steps, and calories burned.  Workout HistoryYou asked and we delivered. No more wondering what you listened to during that amazing 4-miler last week. From today on, you will be able to access a continuous record of each workout on your new History screen.Get the music you love and the data you need, all in one place. All you need to do is update your iPhone app now to get the latest version of RockMyRun. And most importantly, drop us a line at support@rockmyrun.com to let us know how you feel about these updates!Curious about what we have in store for Apple Watch? Check it out here.


Return to Running: Easier Than You Think

  ·  3 min

Return to Running: Easier Than You Think

Odds are that at some point in your life, you’re going to have to take time away from running. It happens to everybody. Maybe it’s the end of a long race season and you’re simply burned out. Or maybe you’ve just married and had children. Or sometimes, holidays just get in the way. Regardless of the reason, you’re not alone. But, fear not, because getting back into that routine or following that training plan again may not be as difficult as it seems.LEARNING HOW TO RUNJust like a student in medical school is learning about the human body and how it functions, every person out on the road is teaching his or her own body how to run. Within the Central Nervous System, your brain and muscles communicate through electrical signals going back and forth. This feedback loop trains the muscles, both skeletal and respiratory, to adapt to the demands of running. Think of it like this: With every workout you do, you’re banking up memory on how to run. Just as with every time you studied in college, you improved your knowledge of a particular subject, you’re improving your body’s ability to run.Going even further than “training the CNS” is the fact that your body changes physiologically in response to running. The more you run and strengthen the muscles, the more nuclei they develop. The importance of this is that nuclei contain the DNA necessary and directly responsible for muscular growth. Now, here’s the real kicker…. Research shows that even if you quit running or exercising, these bad boys stick around. So, if you’re trying to get back into it after taking a long hiatus, you really are already one step ahead.THE BODY DOESN’T FORGETI have a lot of clients who ask me questions about the human body – how it adapts to certain exercise, the best exercise for this, the best food for that, etc. I’ve been out of school for over five years now, but I still remember the answers to these questions. My point is that, just like the brain remembers TONS of information, your body will remember how to run, and how to do it well. When starting back up again most runners will notice that, when compared to beginning for the first time, they are MUCH better. The active muscles have been trained before are able to perform well. The heart and cardiac muscles have been trained and do not become as stressed as before. Because of this, it’s fair to say that you can get in shape easier the second time around than the first time.Think about this… How many times have you seen an athlete of some sort pick a sport back up after a long break? Many times it’s almost as if they never left. Now, sure, sometimes it’s because they’re just that good, but many times it’s because their bodies have been through the rigors before and know how to adapt. You are the exact same! You may never be able to run a 6:00 mile, but you can pick right back up where you left off. Just like you know what it takes, your nervous system and skeletal muscles know what it takes too, and they’re ready for the challenge.All you gotta do now is get your butt up from the couch and get going!!Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


Return to Running: Easier Than You Think

  ·  3 min

Return to Running: Easier Than You Think

Odds are that at some point in your life, you’re going to have to take time away from running. It happens to everybody. Maybe it’s the end of a long race season and you’re simply burned out. Or maybe you’ve just married and had children. Or sometimes, holidays just get in the way. Regardless of the reason, you’re not alone. But, fear not, because getting back into that routine or following that training plan again may not be as difficult as it seems.LEARNING HOW TO RUNJust like a student in medical school is learning about the human body and how it functions, every person out on the road is teaching his or her own body how to run. Within the Central Nervous System, your brain and muscles communicate through electrical signals going back and forth. This feedback loop trains the muscles, both skeletal and respiratory, to adapt to the demands of running. Think of it like this: With every workout you do, you’re banking up memory on how to run. Just as with every time you studied in college, you improved your knowledge of a particular subject, you’re improving your body’s ability to run.Going even further than “training the CNS” is the fact that your body changes physiologically in response to running. The more you run and strengthen the muscles, the more nuclei they develop. The importance of this is that nuclei contain the DNA necessary and directly responsible for muscular growth. Now, here’s the real kicker…. Research shows that even if you quit running or exercising, these bad boys stick around. So, if you’re trying to get back into it after taking a long hiatus, you really are already one step ahead.THE BODY DOESN’T FORGETI have a lot of clients who ask me questions about the human body – how it adapts to certain exercise, the best exercise for this, the best food for that, etc. I’ve been out of school for over five years now, but I still remember the answers to these questions. My point is that, just like the brain remembers TONS of information, your body will remember how to run, and how to do it well. When starting back up again most runners will notice that, when compared to beginning for the first time, they are MUCH better. The active muscles have been trained before are able to perform well. The heart and cardiac muscles have been trained and do not become as stressed as before. Because of this, it’s fair to say that you can get in shape easier the second time around than the first time.Think about this… How many times have you seen an athlete of some sort pick a sport back up after a long break? Many times it’s almost as if they never left. Now, sure, sometimes it’s because they’re just that good, but many times it’s because their bodies have been through the rigors before and know how to adapt. You are the exact same! You may never be able to run a 6:00 mile, but you can pick right back up where you left off. Just like you know what it takes, your nervous system and skeletal muscles know what it takes too, and they’re ready for the challenge.All you gotta do now is get your butt up from the couch and get going!!Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


7 Ways to Keep Your Exercise Mojo During the Holidays

  ·  2 min

7 Ways to Keep Your Exercise Mojo During the Holidays

Between seasonal savory sweets, family gatherings and chilly weather, staying active and healthy over the holidays is no easy feat. However, with the right tools and mindset, you should be able to leap into January feeling fit, happy and healthy.Keep on reading for some tips on how to stay on track with your fitness goals this time of year.1. Invest in some winter gear. Running outside in cold weather, rain and snow is doable, but only with the right gear. Opt for sweat wicking clothing over cotton and layer up in cold weather. Hoping to run early or late at night? Invest in a good headlamp and reflective duds. Do some research on what kind of clothing and accessories work best for the weather in your area and make sure to dress accordingly. Still not sure how to dress? Check out this nifty ‘What To Wear’ online tool from Runner’s World.2. Adjust your schedule. Sticking to your regular routine can be tricky with vacations, holidays and visitors. Plan in advance by preemptively adjusting your workout routine—if you’re an evening runner plan to workout during lunch on days with holiday party obligations or if you’ll be on the road find a short (yet solid!) high intensity workout for days you’ll be traveling. Adjusting your routine in advance will make it harder to skip workouts due to an inconsistent daily schedule.3. Try something new. Winter is a great time to step outside your comfort zone. Get in your cardio by trying something new like ice-skating, learning to cross country ski, joining an indoor basketball league or testing out a new dance class.4. Learn to love the treadmill. Getting cardio done on a treadmill doesn’t mean you have to feel like a hamster in a wheel. There’s an abundance of engaging treadmill workouts that can keep you fit and entertained—for example, check out RockMyRun’s new Wednesday Workout treadmill blog series here for some ideas.5. Sign up for a race to keep motivated. Whether a spring marathon or New Year’s Eve 5K, signing up for a race will help you hold yourself accountable and stick to your workouts.6. Eat smart and find a balance. The holidays are home to a copious amount of rich, savory, heavy and delicious foods. The key is to find a balance. Don’t be afraid to enjoy yourself and indulge on major holidays or special family get-togethers. However, the holiday season shouldn’t be an excuse to eat unhealthy on a daily (or even weekly) basis. Stick to a healthy diet and don’t make a habit of sipping pumpkin spice lattes and eating sugar cookies throughout the entire season.7. Hydrate. Hydrate. Hydrate. We can’t emphasis this one enough. Hydrating will keep you healthy and help you avoid getting a nasty sickness.What about you? What’s the ONE thing you try to keep in mind during the holidays? Share with other RunRockers below.


7 Ways to Keep Your Exercise Mojo During the Holidays

  ·  2 min

7 Ways to Keep Your Exercise Mojo During the Holidays

Between seasonal savory sweets, family gatherings and chilly weather, staying active and healthy over the holidays is no easy feat. However, with the right tools and mindset, you should be able to leap into January feeling fit, happy and healthy.Keep on reading for some tips on how to stay on track with your fitness goals this time of year.1. Invest in some winter gear. Running outside in cold weather, rain and snow is doable, but only with the right gear. Opt for sweat wicking clothing over cotton and layer up in cold weather. Hoping to run early or late at night? Invest in a good headlamp and reflective duds. Do some research on what kind of clothing and accessories work best for the weather in your area and make sure to dress accordingly. Still not sure how to dress? Check out this nifty ‘What To Wear’ online tool from Runner’s World.2. Adjust your schedule. Sticking to your regular routine can be tricky with vacations, holidays and visitors. Plan in advance by preemptively adjusting your workout routine—if you’re an evening runner plan to workout during lunch on days with holiday party obligations or if you’ll be on the road find a short (yet solid!) high intensity workout for days you’ll be traveling. Adjusting your routine in advance will make it harder to skip workouts due to an inconsistent daily schedule.3. Try something new. Winter is a great time to step outside your comfort zone. Get in your cardio by trying something new like ice-skating, learning to cross country ski, joining an indoor basketball league or testing out a new dance class.4. Learn to love the treadmill. Getting cardio done on a treadmill doesn’t mean you have to feel like a hamster in a wheel. There’s an abundance of engaging treadmill workouts that can keep you fit and entertained—for example, check out RockMyRun’s new Wednesday Workout treadmill blog series here for some ideas.5. Sign up for a race to keep motivated. Whether a spring marathon or New Year’s Eve 5K, signing up for a race will help you hold yourself accountable and stick to your workouts.6. Eat smart and find a balance. The holidays are home to a copious amount of rich, savory, heavy and delicious foods. The key is to find a balance. Don’t be afraid to enjoy yourself and indulge on major holidays or special family get-togethers. However, the holiday season shouldn’t be an excuse to eat unhealthy on a daily (or even weekly) basis. Stick to a healthy diet and don’t make a habit of sipping pumpkin spice lattes and eating sugar cookies throughout the entire season.7. Hydrate. Hydrate. Hydrate. We can’t emphasis this one enough. Hydrating will keep you healthy and help you avoid getting a nasty sickness.What about you? What’s the ONE thing you try to keep in mind during the holidays? Share with other RunRockers below.


Benefits of Incline Training

  ·  3 min

Benefits of Incline Training

It’s the dead of winter and you are more than likely getting sick and tired of using the treadmill for your cardio. You’ve tried plenty of different interval workouts, varying your speed and distances.  But still, you’re getting bored.  Well, here’s a good way to freshen things up and still get in a hell of a workout.  Hit that button on the left instead of the one on the right, and start running uphill.Here are just a few of the benefits to incline training.Higher Muscle Activation – This is just a really fancy term that means more muscles are involved.  When compared with standard flat level running, incline increases the activation of almost every lower body muscle group (quadriceps, hamstrings, calves, hip flexors, glutes),  particularly the calves and hip flexors.  Your calves are stretched a bit more because of the angle of your foot while landing, while your hip flexors are used to pull your knees higher in order to combat the incline of the hill.  That’s not to say the other muscles aren’t grinding it out either, because when you crank the incline up, they all have to work harder.Build Leg Strength – This goes hand in hand with the previous section.  Conventional wisdom says that the more you work a muscle, the more active it is, and the stronger it will become.  Since incline training increases muscle activation, it makes sense that it would increase the strength of those muscles.  Adding to this is the fact that the constant fight against gravity is intensified when you run uphill.  Your legs are working much harder at an incline, resulting in more strength gains when compared to flat running.Low Impact – Generally speaking, increased incline provides runners with a lower ground-contact time than flat terrain.  Your legs must move quicker to maintain the same speed, so you spend less time on the ground.  When you spend less time on the ground you place lower amounts of stress on your hips, knees, and feet.  Since we all know that running places a great deal of stress on the lower body, increased incline can be a great way to lower this stress, and thus reduce the risk of injury.Burn More Calories – This is a very simple concept—you’re working harder and putting out more effort.  Any time you do this, your body requires an increased energy production.  Any time we use more energy, we must burn more calories to do so.Great For Beginners – You’re new to the whole cardio and running world.  Maybe you’re not ready for distance running quite yet, but walking just isn’t cutting it.  Well, turn up the incline!!  Walking at an incline is a great way to bridge the gap between flat walking and running.  Incline will not only improve most cardio workouts, but it will also prepare your leg muscles for the rigors of running.So, next time you feel like you’re in a rut on the treadmill, forget about your normal workout and turn up that incline.  Or, better yet, go outside and find a hill and get some sprints in!!!  Your legs may hate it, but you’ll be glad you did it.Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


Benefits of Incline Training

  ·  3 min

Benefits of Incline Training

It’s the dead of winter and you are more than likely getting sick and tired of using the treadmill for your cardio. You’ve tried plenty of different interval workouts, varying your speed and distances.  But still, you’re getting bored.  Well, here’s a good way to freshen things up and still get in a hell of a workout.  Hit that button on the left instead of the one on the right, and start running uphill.Here are just a few of the benefits to incline training.Higher Muscle Activation – This is just a really fancy term that means more muscles are involved.  When compared with standard flat level running, incline increases the activation of almost every lower body muscle group (quadriceps, hamstrings, calves, hip flexors, glutes),  particularly the calves and hip flexors.  Your calves are stretched a bit more because of the angle of your foot while landing, while your hip flexors are used to pull your knees higher in order to combat the incline of the hill.  That’s not to say the other muscles aren’t grinding it out either, because when you crank the incline up, they all have to work harder.Build Leg Strength – This goes hand in hand with the previous section.  Conventional wisdom says that the more you work a muscle, the more active it is, and the stronger it will become.  Since incline training increases muscle activation, it makes sense that it would increase the strength of those muscles.  Adding to this is the fact that the constant fight against gravity is intensified when you run uphill.  Your legs are working much harder at an incline, resulting in more strength gains when compared to flat running.Low Impact – Generally speaking, increased incline provides runners with a lower ground-contact time than flat terrain.  Your legs must move quicker to maintain the same speed, so you spend less time on the ground.  When you spend less time on the ground you place lower amounts of stress on your hips, knees, and feet.  Since we all know that running places a great deal of stress on the lower body, increased incline can be a great way to lower this stress, and thus reduce the risk of injury.Burn More Calories – This is a very simple concept—you’re working harder and putting out more effort.  Any time you do this, your body requires an increased energy production.  Any time we use more energy, we must burn more calories to do so.Great For Beginners – You’re new to the whole cardio and running world.  Maybe you’re not ready for distance running quite yet, but walking just isn’t cutting it.  Well, turn up the incline!!  Walking at an incline is a great way to bridge the gap between flat walking and running.  Incline will not only improve most cardio workouts, but it will also prepare your leg muscles for the rigors of running.So, next time you feel like you’re in a rut on the treadmill, forget about your normal workout and turn up that incline.  Or, better yet, go outside and find a hill and get some sprints in!!!  Your legs may hate it, but you’ll be glad you did it.Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


  ·  1 min

Rockin’ Music, Meet GPS Tracking

We’ve all been there. You lace up your shoes and fire up your favorite tracking app to start your workout. Then, you close your tracking app, open RockMyRun, select your music, and, finally, go.That’s a lot of steps, right? Even for avid step trackers like ourselves, sometimes you need a break.That’s why we’re excited to announce the latest update to our iOS app: GPS tracking.  GPS TrackingOne of the first things you’ll notice when you update to the latest version of RockMyRun is the new Now Playing screen. Now, you can observe stats related to your duration, distance, and pace in real-time. Simply enable “GPS Tracking” in the app, begin moving, and watch those numbers roll in.  Improved Finish ScreenOnce you’ve completed your workout, you will be given a quick recap of your performance. You can name each workout, rate and submit a review of the station you just listened to, and view your workout-specific time, distance, pace, heart rate, steps, and calories burned.  Workout HistoryYou asked and we delivered. No more wondering what you listened to during that amazing 4-miler last week. From today on, you will be able to access a continuous record of each workout on your new History screen.Get the music you love and the data you need, all in one place. All you need to do is update your iPhone app now to get the latest version of RockMyRun. And most importantly, drop us a line at support@rockmyrun.com to let us know how you feel about these updates!Curious about what we have in store for Apple Watch? Check it out here.


  ·  1 min

Rockin’ Music, Meet GPS Tracking

We’ve all been there. You lace up your shoes and fire up your favorite tracking app to start your workout. Then, you close your tracking app, open RockMyRun, select your music, and, finally, go.That’s a lot of steps, right? Even for avid step trackers like ourselves, sometimes you need a break.That’s why we’re excited to announce the latest update to our iOS app: GPS tracking.  GPS TrackingOne of the first things you’ll notice when you update to the latest version of RockMyRun is the new Now Playing screen. Now, you can observe stats related to your duration, distance, and pace in real-time. Simply enable “GPS Tracking” in the app, begin moving, and watch those numbers roll in.  Improved Finish ScreenOnce you’ve completed your workout, you will be given a quick recap of your performance. You can name each workout, rate and submit a review of the station you just listened to, and view your workout-specific time, distance, pace, heart rate, steps, and calories burned.  Workout HistoryYou asked and we delivered. No more wondering what you listened to during that amazing 4-miler last week. From today on, you will be able to access a continuous record of each workout on your new History screen.Get the music you love and the data you need, all in one place. All you need to do is update your iPhone app now to get the latest version of RockMyRun. And most importantly, drop us a line at support@rockmyrun.com to let us know how you feel about these updates!Curious about what we have in store for Apple Watch? Check it out here.


Return to Running: Easier Than You Think

  ·  3 min

Return to Running: Easier Than You Think

Odds are that at some point in your life, you’re going to have to take time away from running. It happens to everybody. Maybe it’s the end of a long race season and you’re simply burned out. Or maybe you’ve just married and had children. Or sometimes, holidays just get in the way. Regardless of the reason, you’re not alone. But, fear not, because getting back into that routine or following that training plan again may not be as difficult as it seems.LEARNING HOW TO RUNJust like a student in medical school is learning about the human body and how it functions, every person out on the road is teaching his or her own body how to run. Within the Central Nervous System, your brain and muscles communicate through electrical signals going back and forth. This feedback loop trains the muscles, both skeletal and respiratory, to adapt to the demands of running. Think of it like this: With every workout you do, you’re banking up memory on how to run. Just as with every time you studied in college, you improved your knowledge of a particular subject, you’re improving your body’s ability to run.Going even further than “training the CNS” is the fact that your body changes physiologically in response to running. The more you run and strengthen the muscles, the more nuclei they develop. The importance of this is that nuclei contain the DNA necessary and directly responsible for muscular growth. Now, here’s the real kicker…. Research shows that even if you quit running or exercising, these bad boys stick around. So, if you’re trying to get back into it after taking a long hiatus, you really are already one step ahead.THE BODY DOESN’T FORGETI have a lot of clients who ask me questions about the human body – how it adapts to certain exercise, the best exercise for this, the best food for that, etc. I’ve been out of school for over five years now, but I still remember the answers to these questions. My point is that, just like the brain remembers TONS of information, your body will remember how to run, and how to do it well. When starting back up again most runners will notice that, when compared to beginning for the first time, they are MUCH better. The active muscles have been trained before are able to perform well. The heart and cardiac muscles have been trained and do not become as stressed as before. Because of this, it’s fair to say that you can get in shape easier the second time around than the first time.Think about this… How many times have you seen an athlete of some sort pick a sport back up after a long break? Many times it’s almost as if they never left. Now, sure, sometimes it’s because they’re just that good, but many times it’s because their bodies have been through the rigors before and know how to adapt. You are the exact same! You may never be able to run a 6:00 mile, but you can pick right back up where you left off. Just like you know what it takes, your nervous system and skeletal muscles know what it takes too, and they’re ready for the challenge.All you gotta do now is get your butt up from the couch and get going!!Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


Return to Running: Easier Than You Think

  ·  3 min

Return to Running: Easier Than You Think

Odds are that at some point in your life, you’re going to have to take time away from running. It happens to everybody. Maybe it’s the end of a long race season and you’re simply burned out. Or maybe you’ve just married and had children. Or sometimes, holidays just get in the way. Regardless of the reason, you’re not alone. But, fear not, because getting back into that routine or following that training plan again may not be as difficult as it seems.LEARNING HOW TO RUNJust like a student in medical school is learning about the human body and how it functions, every person out on the road is teaching his or her own body how to run. Within the Central Nervous System, your brain and muscles communicate through electrical signals going back and forth. This feedback loop trains the muscles, both skeletal and respiratory, to adapt to the demands of running. Think of it like this: With every workout you do, you’re banking up memory on how to run. Just as with every time you studied in college, you improved your knowledge of a particular subject, you’re improving your body’s ability to run.Going even further than “training the CNS” is the fact that your body changes physiologically in response to running. The more you run and strengthen the muscles, the more nuclei they develop. The importance of this is that nuclei contain the DNA necessary and directly responsible for muscular growth. Now, here’s the real kicker…. Research shows that even if you quit running or exercising, these bad boys stick around. So, if you’re trying to get back into it after taking a long hiatus, you really are already one step ahead.THE BODY DOESN’T FORGETI have a lot of clients who ask me questions about the human body – how it adapts to certain exercise, the best exercise for this, the best food for that, etc. I’ve been out of school for over five years now, but I still remember the answers to these questions. My point is that, just like the brain remembers TONS of information, your body will remember how to run, and how to do it well. When starting back up again most runners will notice that, when compared to beginning for the first time, they are MUCH better. The active muscles have been trained before are able to perform well. The heart and cardiac muscles have been trained and do not become as stressed as before. Because of this, it’s fair to say that you can get in shape easier the second time around than the first time.Think about this… How many times have you seen an athlete of some sort pick a sport back up after a long break? Many times it’s almost as if they never left. Now, sure, sometimes it’s because they’re just that good, but many times it’s because their bodies have been through the rigors before and know how to adapt. You are the exact same! You may never be able to run a 6:00 mile, but you can pick right back up where you left off. Just like you know what it takes, your nervous system and skeletal muscles know what it takes too, and they’re ready for the challenge.All you gotta do now is get your butt up from the couch and get going!!Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


7 Ways to Keep Your Exercise Mojo During the Holidays

  ·  2 min

7 Ways to Keep Your Exercise Mojo During the Holidays

Between seasonal savory sweets, family gatherings and chilly weather, staying active and healthy over the holidays is no easy feat. However, with the right tools and mindset, you should be able to leap into January feeling fit, happy and healthy.Keep on reading for some tips on how to stay on track with your fitness goals this time of year.1. Invest in some winter gear. Running outside in cold weather, rain and snow is doable, but only with the right gear. Opt for sweat wicking clothing over cotton and layer up in cold weather. Hoping to run early or late at night? Invest in a good headlamp and reflective duds. Do some research on what kind of clothing and accessories work best for the weather in your area and make sure to dress accordingly. Still not sure how to dress? Check out this nifty ‘What To Wear’ online tool from Runner’s World.2. Adjust your schedule. Sticking to your regular routine can be tricky with vacations, holidays and visitors. Plan in advance by preemptively adjusting your workout routine—if you’re an evening runner plan to workout during lunch on days with holiday party obligations or if you’ll be on the road find a short (yet solid!) high intensity workout for days you’ll be traveling. Adjusting your routine in advance will make it harder to skip workouts due to an inconsistent daily schedule.3. Try something new. Winter is a great time to step outside your comfort zone. Get in your cardio by trying something new like ice-skating, learning to cross country ski, joining an indoor basketball league or testing out a new dance class.4. Learn to love the treadmill. Getting cardio done on a treadmill doesn’t mean you have to feel like a hamster in a wheel. There’s an abundance of engaging treadmill workouts that can keep you fit and entertained—for example, check out RockMyRun’s new Wednesday Workout treadmill blog series here for some ideas.5. Sign up for a race to keep motivated. Whether a spring marathon or New Year’s Eve 5K, signing up for a race will help you hold yourself accountable and stick to your workouts.6. Eat smart and find a balance. The holidays are home to a copious amount of rich, savory, heavy and delicious foods. The key is to find a balance. Don’t be afraid to enjoy yourself and indulge on major holidays or special family get-togethers. However, the holiday season shouldn’t be an excuse to eat unhealthy on a daily (or even weekly) basis. Stick to a healthy diet and don’t make a habit of sipping pumpkin spice lattes and eating sugar cookies throughout the entire season.7. Hydrate. Hydrate. Hydrate. We can’t emphasis this one enough. Hydrating will keep you healthy and help you avoid getting a nasty sickness.What about you? What’s the ONE thing you try to keep in mind during the holidays? Share with other RunRockers below.


7 Ways to Keep Your Exercise Mojo During the Holidays

  ·  2 min

7 Ways to Keep Your Exercise Mojo During the Holidays

Between seasonal savory sweets, family gatherings and chilly weather, staying active and healthy over the holidays is no easy feat. However, with the right tools and mindset, you should be able to leap into January feeling fit, happy and healthy.Keep on reading for some tips on how to stay on track with your fitness goals this time of year.1. Invest in some winter gear. Running outside in cold weather, rain and snow is doable, but only with the right gear. Opt for sweat wicking clothing over cotton and layer up in cold weather. Hoping to run early or late at night? Invest in a good headlamp and reflective duds. Do some research on what kind of clothing and accessories work best for the weather in your area and make sure to dress accordingly. Still not sure how to dress? Check out this nifty ‘What To Wear’ online tool from Runner’s World.2. Adjust your schedule. Sticking to your regular routine can be tricky with vacations, holidays and visitors. Plan in advance by preemptively adjusting your workout routine—if you’re an evening runner plan to workout during lunch on days with holiday party obligations or if you’ll be on the road find a short (yet solid!) high intensity workout for days you’ll be traveling. Adjusting your routine in advance will make it harder to skip workouts due to an inconsistent daily schedule.3. Try something new. Winter is a great time to step outside your comfort zone. Get in your cardio by trying something new like ice-skating, learning to cross country ski, joining an indoor basketball league or testing out a new dance class.4. Learn to love the treadmill. Getting cardio done on a treadmill doesn’t mean you have to feel like a hamster in a wheel. There’s an abundance of engaging treadmill workouts that can keep you fit and entertained—for example, check out RockMyRun’s new Wednesday Workout treadmill blog series here for some ideas.5. Sign up for a race to keep motivated. Whether a spring marathon or New Year’s Eve 5K, signing up for a race will help you hold yourself accountable and stick to your workouts.6. Eat smart and find a balance. The holidays are home to a copious amount of rich, savory, heavy and delicious foods. The key is to find a balance. Don’t be afraid to enjoy yourself and indulge on major holidays or special family get-togethers. However, the holiday season shouldn’t be an excuse to eat unhealthy on a daily (or even weekly) basis. Stick to a healthy diet and don’t make a habit of sipping pumpkin spice lattes and eating sugar cookies throughout the entire season.7. Hydrate. Hydrate. Hydrate. We can’t emphasis this one enough. Hydrating will keep you healthy and help you avoid getting a nasty sickness.What about you? What’s the ONE thing you try to keep in mind during the holidays? Share with other RunRockers below.


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Benefits of Incline Training

  ·  3 min

Benefits of Incline Training

It’s the dead of winter and you are more than likely getting sick and tired of using the treadmill for your cardio. You’ve tried plenty of different interval workouts, varying your speed and distances.  But still, you’re getting bored.  Well, here’s a good way to freshen things up and still get in a hell of a workout.  Hit that button on the left instead of the one on the right, and start running uphill.Here are just a few of the benefits to incline training.Higher Muscle Activation – This is just a really fancy term that means more muscles are involved.  When compared with standard flat level running, incline increases the activation of almost every lower body muscle group (quadriceps, hamstrings, calves, hip flexors, glutes),  particularly the calves and hip flexors.  Your calves are stretched a bit more because of the angle of your foot while landing, while your hip flexors are used to pull your knees higher in order to combat the incline of the hill.  That’s not to say the other muscles aren’t grinding it out either, because when you crank the incline up, they all have to work harder.Build Leg Strength – This goes hand in hand with the previous section.  Conventional wisdom says that the more you work a muscle, the more active it is, and the stronger it will become.  Since incline training increases muscle activation, it makes sense that it would increase the strength of those muscles.  Adding to this is the fact that the constant fight against gravity is intensified when you run uphill.  Your legs are working much harder at an incline, resulting in more strength gains when compared to flat running.Low Impact – Generally speaking, increased incline provides runners with a lower ground-contact time than flat terrain.  Your legs must move quicker to maintain the same speed, so you spend less time on the ground.  When you spend less time on the ground you place lower amounts of stress on your hips, knees, and feet.  Since we all know that running places a great deal of stress on the lower body, increased incline can be a great way to lower this stress, and thus reduce the risk of injury.Burn More Calories – This is a very simple concept—you’re working harder and putting out more effort.  Any time you do this, your body requires an increased energy production.  Any time we use more energy, we must burn more calories to do so.Great For Beginners – You’re new to the whole cardio and running world.  Maybe you’re not ready for distance running quite yet, but walking just isn’t cutting it.  Well, turn up the incline!!  Walking at an incline is a great way to bridge the gap between flat walking and running.  Incline will not only improve most cardio workouts, but it will also prepare your leg muscles for the rigors of running.So, next time you feel like you’re in a rut on the treadmill, forget about your normal workout and turn up that incline.  Or, better yet, go outside and find a hill and get some sprints in!!!  Your legs may hate it, but you’ll be glad you did it.Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


Benefits of Incline Training

  ·  3 min

Benefits of Incline Training

It’s the dead of winter and you are more than likely getting sick and tired of using the treadmill for your cardio. You’ve tried plenty of different interval workouts, varying your speed and distances.  But still, you’re getting bored.  Well, here’s a good way to freshen things up and still get in a hell of a workout.  Hit that button on the left instead of the one on the right, and start running uphill.Here are just a few of the benefits to incline training.Higher Muscle Activation – This is just a really fancy term that means more muscles are involved.  When compared with standard flat level running, incline increases the activation of almost every lower body muscle group (quadriceps, hamstrings, calves, hip flexors, glutes),  particularly the calves and hip flexors.  Your calves are stretched a bit more because of the angle of your foot while landing, while your hip flexors are used to pull your knees higher in order to combat the incline of the hill.  That’s not to say the other muscles aren’t grinding it out either, because when you crank the incline up, they all have to work harder.Build Leg Strength – This goes hand in hand with the previous section.  Conventional wisdom says that the more you work a muscle, the more active it is, and the stronger it will become.  Since incline training increases muscle activation, it makes sense that it would increase the strength of those muscles.  Adding to this is the fact that the constant fight against gravity is intensified when you run uphill.  Your legs are working much harder at an incline, resulting in more strength gains when compared to flat running.Low Impact – Generally speaking, increased incline provides runners with a lower ground-contact time than flat terrain.  Your legs must move quicker to maintain the same speed, so you spend less time on the ground.  When you spend less time on the ground you place lower amounts of stress on your hips, knees, and feet.  Since we all know that running places a great deal of stress on the lower body, increased incline can be a great way to lower this stress, and thus reduce the risk of injury.Burn More Calories – This is a very simple concept—you’re working harder and putting out more effort.  Any time you do this, your body requires an increased energy production.  Any time we use more energy, we must burn more calories to do so.Great For Beginners – You’re new to the whole cardio and running world.  Maybe you’re not ready for distance running quite yet, but walking just isn’t cutting it.  Well, turn up the incline!!  Walking at an incline is a great way to bridge the gap between flat walking and running.  Incline will not only improve most cardio workouts, but it will also prepare your leg muscles for the rigors of running.So, next time you feel like you’re in a rut on the treadmill, forget about your normal workout and turn up that incline.  Or, better yet, go outside and find a hill and get some sprints in!!!  Your legs may hate it, but you’ll be glad you did it.Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


  ·  1 min

Rockin’ Music, Meet GPS Tracking

We’ve all been there. You lace up your shoes and fire up your favorite tracking app to start your workout. Then, you close your tracking app, open RockMyRun, select your music, and, finally, go.That’s a lot of steps, right? Even for avid step trackers like ourselves, sometimes you need a break.That’s why we’re excited to announce the latest update to our iOS app: GPS tracking.  GPS TrackingOne of the first things you’ll notice when you update to the latest version of RockMyRun is the new Now Playing screen. Now, you can observe stats related to your duration, distance, and pace in real-time. Simply enable “GPS Tracking” in the app, begin moving, and watch those numbers roll in.  Improved Finish ScreenOnce you’ve completed your workout, you will be given a quick recap of your performance. You can name each workout, rate and submit a review of the station you just listened to, and view your workout-specific time, distance, pace, heart rate, steps, and calories burned.  Workout HistoryYou asked and we delivered. No more wondering what you listened to during that amazing 4-miler last week. From today on, you will be able to access a continuous record of each workout on your new History screen.Get the music you love and the data you need, all in one place. All you need to do is update your iPhone app now to get the latest version of RockMyRun. And most importantly, drop us a line at support@rockmyrun.com to let us know how you feel about these updates!Curious about what we have in store for Apple Watch? Check it out here.


  ·  1 min

Rockin’ Music, Meet GPS Tracking

We’ve all been there. You lace up your shoes and fire up your favorite tracking app to start your workout. Then, you close your tracking app, open RockMyRun, select your music, and, finally, go.That’s a lot of steps, right? Even for avid step trackers like ourselves, sometimes you need a break.That’s why we’re excited to announce the latest update to our iOS app: GPS tracking.  GPS TrackingOne of the first things you’ll notice when you update to the latest version of RockMyRun is the new Now Playing screen. Now, you can observe stats related to your duration, distance, and pace in real-time. Simply enable “GPS Tracking” in the app, begin moving, and watch those numbers roll in.  Improved Finish ScreenOnce you’ve completed your workout, you will be given a quick recap of your performance. You can name each workout, rate and submit a review of the station you just listened to, and view your workout-specific time, distance, pace, heart rate, steps, and calories burned.  Workout HistoryYou asked and we delivered. No more wondering what you listened to during that amazing 4-miler last week. From today on, you will be able to access a continuous record of each workout on your new History screen.Get the music you love and the data you need, all in one place. All you need to do is update your iPhone app now to get the latest version of RockMyRun. And most importantly, drop us a line at support@rockmyrun.com to let us know how you feel about these updates!Curious about what we have in store for Apple Watch? Check it out here.


Return to Running: Easier Than You Think

  ·  3 min

Return to Running: Easier Than You Think

Odds are that at some point in your life, you’re going to have to take time away from running. It happens to everybody. Maybe it’s the end of a long race season and you’re simply burned out. Or maybe you’ve just married and had children. Or sometimes, holidays just get in the way. Regardless of the reason, you’re not alone. But, fear not, because getting back into that routine or following that training plan again may not be as difficult as it seems.LEARNING HOW TO RUNJust like a student in medical school is learning about the human body and how it functions, every person out on the road is teaching his or her own body how to run. Within the Central Nervous System, your brain and muscles communicate through electrical signals going back and forth. This feedback loop trains the muscles, both skeletal and respiratory, to adapt to the demands of running. Think of it like this: With every workout you do, you’re banking up memory on how to run. Just as with every time you studied in college, you improved your knowledge of a particular subject, you’re improving your body’s ability to run.Going even further than “training the CNS” is the fact that your body changes physiologically in response to running. The more you run and strengthen the muscles, the more nuclei they develop. The importance of this is that nuclei contain the DNA necessary and directly responsible for muscular growth. Now, here’s the real kicker…. Research shows that even if you quit running or exercising, these bad boys stick around. So, if you’re trying to get back into it after taking a long hiatus, you really are already one step ahead.THE BODY DOESN’T FORGETI have a lot of clients who ask me questions about the human body – how it adapts to certain exercise, the best exercise for this, the best food for that, etc. I’ve been out of school for over five years now, but I still remember the answers to these questions. My point is that, just like the brain remembers TONS of information, your body will remember how to run, and how to do it well. When starting back up again most runners will notice that, when compared to beginning for the first time, they are MUCH better. The active muscles have been trained before are able to perform well. The heart and cardiac muscles have been trained and do not become as stressed as before. Because of this, it’s fair to say that you can get in shape easier the second time around than the first time.Think about this… How many times have you seen an athlete of some sort pick a sport back up after a long break? Many times it’s almost as if they never left. Now, sure, sometimes it’s because they’re just that good, but many times it’s because their bodies have been through the rigors before and know how to adapt. You are the exact same! You may never be able to run a 6:00 mile, but you can pick right back up where you left off. Just like you know what it takes, your nervous system and skeletal muscles know what it takes too, and they’re ready for the challenge.All you gotta do now is get your butt up from the couch and get going!!Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


Return to Running: Easier Than You Think

  ·  3 min

Return to Running: Easier Than You Think

Odds are that at some point in your life, you’re going to have to take time away from running. It happens to everybody. Maybe it’s the end of a long race season and you’re simply burned out. Or maybe you’ve just married and had children. Or sometimes, holidays just get in the way. Regardless of the reason, you’re not alone. But, fear not, because getting back into that routine or following that training plan again may not be as difficult as it seems.LEARNING HOW TO RUNJust like a student in medical school is learning about the human body and how it functions, every person out on the road is teaching his or her own body how to run. Within the Central Nervous System, your brain and muscles communicate through electrical signals going back and forth. This feedback loop trains the muscles, both skeletal and respiratory, to adapt to the demands of running. Think of it like this: With every workout you do, you’re banking up memory on how to run. Just as with every time you studied in college, you improved your knowledge of a particular subject, you’re improving your body’s ability to run.Going even further than “training the CNS” is the fact that your body changes physiologically in response to running. The more you run and strengthen the muscles, the more nuclei they develop. The importance of this is that nuclei contain the DNA necessary and directly responsible for muscular growth. Now, here’s the real kicker…. Research shows that even if you quit running or exercising, these bad boys stick around. So, if you’re trying to get back into it after taking a long hiatus, you really are already one step ahead.THE BODY DOESN’T FORGETI have a lot of clients who ask me questions about the human body – how it adapts to certain exercise, the best exercise for this, the best food for that, etc. I’ve been out of school for over five years now, but I still remember the answers to these questions. My point is that, just like the brain remembers TONS of information, your body will remember how to run, and how to do it well. When starting back up again most runners will notice that, when compared to beginning for the first time, they are MUCH better. The active muscles have been trained before are able to perform well. The heart and cardiac muscles have been trained and do not become as stressed as before. Because of this, it’s fair to say that you can get in shape easier the second time around than the first time.Think about this… How many times have you seen an athlete of some sort pick a sport back up after a long break? Many times it’s almost as if they never left. Now, sure, sometimes it’s because they’re just that good, but many times it’s because their bodies have been through the rigors before and know how to adapt. You are the exact same! You may never be able to run a 6:00 mile, but you can pick right back up where you left off. Just like you know what it takes, your nervous system and skeletal muscles know what it takes too, and they’re ready for the challenge.All you gotta do now is get your butt up from the couch and get going!!Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


7 Ways to Keep Your Exercise Mojo During the Holidays

  ·  2 min

7 Ways to Keep Your Exercise Mojo During the Holidays

Between seasonal savory sweets, family gatherings and chilly weather, staying active and healthy over the holidays is no easy feat. However, with the right tools and mindset, you should be able to leap into January feeling fit, happy and healthy.Keep on reading for some tips on how to stay on track with your fitness goals this time of year.1. Invest in some winter gear. Running outside in cold weather, rain and snow is doable, but only with the right gear. Opt for sweat wicking clothing over cotton and layer up in cold weather. Hoping to run early or late at night? Invest in a good headlamp and reflective duds. Do some research on what kind of clothing and accessories work best for the weather in your area and make sure to dress accordingly. Still not sure how to dress? Check out this nifty ‘What To Wear’ online tool from Runner’s World.2. Adjust your schedule. Sticking to your regular routine can be tricky with vacations, holidays and visitors. Plan in advance by preemptively adjusting your workout routine—if you’re an evening runner plan to workout during lunch on days with holiday party obligations or if you’ll be on the road find a short (yet solid!) high intensity workout for days you’ll be traveling. Adjusting your routine in advance will make it harder to skip workouts due to an inconsistent daily schedule.3. Try something new. Winter is a great time to step outside your comfort zone. Get in your cardio by trying something new like ice-skating, learning to cross country ski, joining an indoor basketball league or testing out a new dance class.4. Learn to love the treadmill. Getting cardio done on a treadmill doesn’t mean you have to feel like a hamster in a wheel. There’s an abundance of engaging treadmill workouts that can keep you fit and entertained—for example, check out RockMyRun’s new Wednesday Workout treadmill blog series here for some ideas.5. Sign up for a race to keep motivated. Whether a spring marathon or New Year’s Eve 5K, signing up for a race will help you hold yourself accountable and stick to your workouts.6. Eat smart and find a balance. The holidays are home to a copious amount of rich, savory, heavy and delicious foods. The key is to find a balance. Don’t be afraid to enjoy yourself and indulge on major holidays or special family get-togethers. However, the holiday season shouldn’t be an excuse to eat unhealthy on a daily (or even weekly) basis. Stick to a healthy diet and don’t make a habit of sipping pumpkin spice lattes and eating sugar cookies throughout the entire season.7. Hydrate. Hydrate. Hydrate. We can’t emphasis this one enough. Hydrating will keep you healthy and help you avoid getting a nasty sickness.What about you? What’s the ONE thing you try to keep in mind during the holidays? Share with other RunRockers below.


7 Ways to Keep Your Exercise Mojo During the Holidays

  ·  2 min

7 Ways to Keep Your Exercise Mojo During the Holidays

Between seasonal savory sweets, family gatherings and chilly weather, staying active and healthy over the holidays is no easy feat. However, with the right tools and mindset, you should be able to leap into January feeling fit, happy and healthy.Keep on reading for some tips on how to stay on track with your fitness goals this time of year.1. Invest in some winter gear. Running outside in cold weather, rain and snow is doable, but only with the right gear. Opt for sweat wicking clothing over cotton and layer up in cold weather. Hoping to run early or late at night? Invest in a good headlamp and reflective duds. Do some research on what kind of clothing and accessories work best for the weather in your area and make sure to dress accordingly. Still not sure how to dress? Check out this nifty ‘What To Wear’ online tool from Runner’s World.2. Adjust your schedule. Sticking to your regular routine can be tricky with vacations, holidays and visitors. Plan in advance by preemptively adjusting your workout routine—if you’re an evening runner plan to workout during lunch on days with holiday party obligations or if you’ll be on the road find a short (yet solid!) high intensity workout for days you’ll be traveling. Adjusting your routine in advance will make it harder to skip workouts due to an inconsistent daily schedule.3. Try something new. Winter is a great time to step outside your comfort zone. Get in your cardio by trying something new like ice-skating, learning to cross country ski, joining an indoor basketball league or testing out a new dance class.4. Learn to love the treadmill. Getting cardio done on a treadmill doesn’t mean you have to feel like a hamster in a wheel. There’s an abundance of engaging treadmill workouts that can keep you fit and entertained—for example, check out RockMyRun’s new Wednesday Workout treadmill blog series here for some ideas.5. Sign up for a race to keep motivated. Whether a spring marathon or New Year’s Eve 5K, signing up for a race will help you hold yourself accountable and stick to your workouts.6. Eat smart and find a balance. The holidays are home to a copious amount of rich, savory, heavy and delicious foods. The key is to find a balance. Don’t be afraid to enjoy yourself and indulge on major holidays or special family get-togethers. However, the holiday season shouldn’t be an excuse to eat unhealthy on a daily (or even weekly) basis. Stick to a healthy diet and don’t make a habit of sipping pumpkin spice lattes and eating sugar cookies throughout the entire season.7. Hydrate. Hydrate. Hydrate. We can’t emphasis this one enough. Hydrating will keep you healthy and help you avoid getting a nasty sickness.What about you? What’s the ONE thing you try to keep in mind during the holidays? Share with other RunRockers below.


Benefits of Incline Training

  ·  3 min

Benefits of Incline Training

It’s the dead of winter and you are more than likely getting sick and tired of using the treadmill for your cardio. You’ve tried plenty of different interval workouts, varying your speed and distances.  But still, you’re getting bored.  Well, here’s a good way to freshen things up and still get in a hell of a workout.  Hit that button on the left instead of the one on the right, and start running uphill.Here are just a few of the benefits to incline training.Higher Muscle Activation – This is just a really fancy term that means more muscles are involved.  When compared with standard flat level running, incline increases the activation of almost every lower body muscle group (quadriceps, hamstrings, calves, hip flexors, glutes),  particularly the calves and hip flexors.  Your calves are stretched a bit more because of the angle of your foot while landing, while your hip flexors are used to pull your knees higher in order to combat the incline of the hill.  That’s not to say the other muscles aren’t grinding it out either, because when you crank the incline up, they all have to work harder.Build Leg Strength – This goes hand in hand with the previous section.  Conventional wisdom says that the more you work a muscle, the more active it is, and the stronger it will become.  Since incline training increases muscle activation, it makes sense that it would increase the strength of those muscles.  Adding to this is the fact that the constant fight against gravity is intensified when you run uphill.  Your legs are working much harder at an incline, resulting in more strength gains when compared to flat running.Low Impact – Generally speaking, increased incline provides runners with a lower ground-contact time than flat terrain.  Your legs must move quicker to maintain the same speed, so you spend less time on the ground.  When you spend less time on the ground you place lower amounts of stress on your hips, knees, and feet.  Since we all know that running places a great deal of stress on the lower body, increased incline can be a great way to lower this stress, and thus reduce the risk of injury.Burn More Calories – This is a very simple concept—you’re working harder and putting out more effort.  Any time you do this, your body requires an increased energy production.  Any time we use more energy, we must burn more calories to do so.Great For Beginners – You’re new to the whole cardio and running world.  Maybe you’re not ready for distance running quite yet, but walking just isn’t cutting it.  Well, turn up the incline!!  Walking at an incline is a great way to bridge the gap between flat walking and running.  Incline will not only improve most cardio workouts, but it will also prepare your leg muscles for the rigors of running.So, next time you feel like you’re in a rut on the treadmill, forget about your normal workout and turn up that incline.  Or, better yet, go outside and find a hill and get some sprints in!!!  Your legs may hate it, but you’ll be glad you did it.Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


Benefits of Incline Training

  ·  3 min

Benefits of Incline Training

It’s the dead of winter and you are more than likely getting sick and tired of using the treadmill for your cardio. You’ve tried plenty of different interval workouts, varying your speed and distances.  But still, you’re getting bored.  Well, here’s a good way to freshen things up and still get in a hell of a workout.  Hit that button on the left instead of the one on the right, and start running uphill.Here are just a few of the benefits to incline training.Higher Muscle Activation – This is just a really fancy term that means more muscles are involved.  When compared with standard flat level running, incline increases the activation of almost every lower body muscle group (quadriceps, hamstrings, calves, hip flexors, glutes),  particularly the calves and hip flexors.  Your calves are stretched a bit more because of the angle of your foot while landing, while your hip flexors are used to pull your knees higher in order to combat the incline of the hill.  That’s not to say the other muscles aren’t grinding it out either, because when you crank the incline up, they all have to work harder.Build Leg Strength – This goes hand in hand with the previous section.  Conventional wisdom says that the more you work a muscle, the more active it is, and the stronger it will become.  Since incline training increases muscle activation, it makes sense that it would increase the strength of those muscles.  Adding to this is the fact that the constant fight against gravity is intensified when you run uphill.  Your legs are working much harder at an incline, resulting in more strength gains when compared to flat running.Low Impact – Generally speaking, increased incline provides runners with a lower ground-contact time than flat terrain.  Your legs must move quicker to maintain the same speed, so you spend less time on the ground.  When you spend less time on the ground you place lower amounts of stress on your hips, knees, and feet.  Since we all know that running places a great deal of stress on the lower body, increased incline can be a great way to lower this stress, and thus reduce the risk of injury.Burn More Calories – This is a very simple concept—you’re working harder and putting out more effort.  Any time you do this, your body requires an increased energy production.  Any time we use more energy, we must burn more calories to do so.Great For Beginners – You’re new to the whole cardio and running world.  Maybe you’re not ready for distance running quite yet, but walking just isn’t cutting it.  Well, turn up the incline!!  Walking at an incline is a great way to bridge the gap between flat walking and running.  Incline will not only improve most cardio workouts, but it will also prepare your leg muscles for the rigors of running.So, next time you feel like you’re in a rut on the treadmill, forget about your normal workout and turn up that incline.  Or, better yet, go outside and find a hill and get some sprints in!!!  Your legs may hate it, but you’ll be glad you did it.Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


  ·  1 min

Rockin’ Music, Meet GPS Tracking

We’ve all been there. You lace up your shoes and fire up your favorite tracking app to start your workout. Then, you close your tracking app, open RockMyRun, select your music, and, finally, go.That’s a lot of steps, right? Even for avid step trackers like ourselves, sometimes you need a break.That’s why we’re excited to announce the latest update to our iOS app: GPS tracking.  GPS TrackingOne of the first things you’ll notice when you update to the latest version of RockMyRun is the new Now Playing screen. Now, you can observe stats related to your duration, distance, and pace in real-time. Simply enable “GPS Tracking” in the app, begin moving, and watch those numbers roll in.  Improved Finish ScreenOnce you’ve completed your workout, you will be given a quick recap of your performance. You can name each workout, rate and submit a review of the station you just listened to, and view your workout-specific time, distance, pace, heart rate, steps, and calories burned.  Workout HistoryYou asked and we delivered. No more wondering what you listened to during that amazing 4-miler last week. From today on, you will be able to access a continuous record of each workout on your new History screen.Get the music you love and the data you need, all in one place. All you need to do is update your iPhone app now to get the latest version of RockMyRun. And most importantly, drop us a line at support@rockmyrun.com to let us know how you feel about these updates!Curious about what we have in store for Apple Watch? Check it out here.


  ·  1 min

Rockin’ Music, Meet GPS Tracking

We’ve all been there. You lace up your shoes and fire up your favorite tracking app to start your workout. Then, you close your tracking app, open RockMyRun, select your music, and, finally, go.That’s a lot of steps, right? Even for avid step trackers like ourselves, sometimes you need a break.That’s why we’re excited to announce the latest update to our iOS app: GPS tracking.  GPS TrackingOne of the first things you’ll notice when you update to the latest version of RockMyRun is the new Now Playing screen. Now, you can observe stats related to your duration, distance, and pace in real-time. Simply enable “GPS Tracking” in the app, begin moving, and watch those numbers roll in.  Improved Finish ScreenOnce you’ve completed your workout, you will be given a quick recap of your performance. You can name each workout, rate and submit a review of the station you just listened to, and view your workout-specific time, distance, pace, heart rate, steps, and calories burned.  Workout HistoryYou asked and we delivered. No more wondering what you listened to during that amazing 4-miler last week. From today on, you will be able to access a continuous record of each workout on your new History screen.Get the music you love and the data you need, all in one place. All you need to do is update your iPhone app now to get the latest version of RockMyRun. And most importantly, drop us a line at support@rockmyrun.com to let us know how you feel about these updates!Curious about what we have in store for Apple Watch? Check it out here.


Return to Running: Easier Than You Think

  ·  3 min

Return to Running: Easier Than You Think

Odds are that at some point in your life, you’re going to have to take time away from running. It happens to everybody. Maybe it’s the end of a long race season and you’re simply burned out. Or maybe you’ve just married and had children. Or sometimes, holidays just get in the way. Regardless of the reason, you’re not alone. But, fear not, because getting back into that routine or following that training plan again may not be as difficult as it seems.LEARNING HOW TO RUNJust like a student in medical school is learning about the human body and how it functions, every person out on the road is teaching his or her own body how to run. Within the Central Nervous System, your brain and muscles communicate through electrical signals going back and forth. This feedback loop trains the muscles, both skeletal and respiratory, to adapt to the demands of running. Think of it like this: With every workout you do, you’re banking up memory on how to run. Just as with every time you studied in college, you improved your knowledge of a particular subject, you’re improving your body’s ability to run.Going even further than “training the CNS” is the fact that your body changes physiologically in response to running. The more you run and strengthen the muscles, the more nuclei they develop. The importance of this is that nuclei contain the DNA necessary and directly responsible for muscular growth. Now, here’s the real kicker…. Research shows that even if you quit running or exercising, these bad boys stick around. So, if you’re trying to get back into it after taking a long hiatus, you really are already one step ahead.THE BODY DOESN’T FORGETI have a lot of clients who ask me questions about the human body – how it adapts to certain exercise, the best exercise for this, the best food for that, etc. I’ve been out of school for over five years now, but I still remember the answers to these questions. My point is that, just like the brain remembers TONS of information, your body will remember how to run, and how to do it well. When starting back up again most runners will notice that, when compared to beginning for the first time, they are MUCH better. The active muscles have been trained before are able to perform well. The heart and cardiac muscles have been trained and do not become as stressed as before. Because of this, it’s fair to say that you can get in shape easier the second time around than the first time.Think about this… How many times have you seen an athlete of some sort pick a sport back up after a long break? Many times it’s almost as if they never left. Now, sure, sometimes it’s because they’re just that good, but many times it’s because their bodies have been through the rigors before and know how to adapt. You are the exact same! You may never be able to run a 6:00 mile, but you can pick right back up where you left off. Just like you know what it takes, your nervous system and skeletal muscles know what it takes too, and they’re ready for the challenge.All you gotta do now is get your butt up from the couch and get going!!Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


Return to Running: Easier Than You Think

  ·  3 min

Return to Running: Easier Than You Think

Odds are that at some point in your life, you’re going to have to take time away from running. It happens to everybody. Maybe it’s the end of a long race season and you’re simply burned out. Or maybe you’ve just married and had children. Or sometimes, holidays just get in the way. Regardless of the reason, you’re not alone. But, fear not, because getting back into that routine or following that training plan again may not be as difficult as it seems.LEARNING HOW TO RUNJust like a student in medical school is learning about the human body and how it functions, every person out on the road is teaching his or her own body how to run. Within the Central Nervous System, your brain and muscles communicate through electrical signals going back and forth. This feedback loop trains the muscles, both skeletal and respiratory, to adapt to the demands of running. Think of it like this: With every workout you do, you’re banking up memory on how to run. Just as with every time you studied in college, you improved your knowledge of a particular subject, you’re improving your body’s ability to run.Going even further than “training the CNS” is the fact that your body changes physiologically in response to running. The more you run and strengthen the muscles, the more nuclei they develop. The importance of this is that nuclei contain the DNA necessary and directly responsible for muscular growth. Now, here’s the real kicker…. Research shows that even if you quit running or exercising, these bad boys stick around. So, if you’re trying to get back into it after taking a long hiatus, you really are already one step ahead.THE BODY DOESN’T FORGETI have a lot of clients who ask me questions about the human body – how it adapts to certain exercise, the best exercise for this, the best food for that, etc. I’ve been out of school for over five years now, but I still remember the answers to these questions. My point is that, just like the brain remembers TONS of information, your body will remember how to run, and how to do it well. When starting back up again most runners will notice that, when compared to beginning for the first time, they are MUCH better. The active muscles have been trained before are able to perform well. The heart and cardiac muscles have been trained and do not become as stressed as before. Because of this, it’s fair to say that you can get in shape easier the second time around than the first time.Think about this… How many times have you seen an athlete of some sort pick a sport back up after a long break? Many times it’s almost as if they never left. Now, sure, sometimes it’s because they’re just that good, but many times it’s because their bodies have been through the rigors before and know how to adapt. You are the exact same! You may never be able to run a 6:00 mile, but you can pick right back up where you left off. Just like you know what it takes, your nervous system and skeletal muscles know what it takes too, and they’re ready for the challenge.All you gotta do now is get your butt up from the couch and get going!!Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


7 Ways to Keep Your Exercise Mojo During the Holidays

  ·  2 min

7 Ways to Keep Your Exercise Mojo During the Holidays

Between seasonal savory sweets, family gatherings and chilly weather, staying active and healthy over the holidays is no easy feat. However, with the right tools and mindset, you should be able to leap into January feeling fit, happy and healthy.Keep on reading for some tips on how to stay on track with your fitness goals this time of year.1. Invest in some winter gear. Running outside in cold weather, rain and snow is doable, but only with the right gear. Opt for sweat wicking clothing over cotton and layer up in cold weather. Hoping to run early or late at night? Invest in a good headlamp and reflective duds. Do some research on what kind of clothing and accessories work best for the weather in your area and make sure to dress accordingly. Still not sure how to dress? Check out this nifty ‘What To Wear’ online tool from Runner’s World.2. Adjust your schedule. Sticking to your regular routine can be tricky with vacations, holidays and visitors. Plan in advance by preemptively adjusting your workout routine—if you’re an evening runner plan to workout during lunch on days with holiday party obligations or if you’ll be on the road find a short (yet solid!) high intensity workout for days you’ll be traveling. Adjusting your routine in advance will make it harder to skip workouts due to an inconsistent daily schedule.3. Try something new. Winter is a great time to step outside your comfort zone. Get in your cardio by trying something new like ice-skating, learning to cross country ski, joining an indoor basketball league or testing out a new dance class.4. Learn to love the treadmill. Getting cardio done on a treadmill doesn’t mean you have to feel like a hamster in a wheel. There’s an abundance of engaging treadmill workouts that can keep you fit and entertained—for example, check out RockMyRun’s new Wednesday Workout treadmill blog series here for some ideas.5. Sign up for a race to keep motivated. Whether a spring marathon or New Year’s Eve 5K, signing up for a race will help you hold yourself accountable and stick to your workouts.6. Eat smart and find a balance. The holidays are home to a copious amount of rich, savory, heavy and delicious foods. The key is to find a balance. Don’t be afraid to enjoy yourself and indulge on major holidays or special family get-togethers. However, the holiday season shouldn’t be an excuse to eat unhealthy on a daily (or even weekly) basis. Stick to a healthy diet and don’t make a habit of sipping pumpkin spice lattes and eating sugar cookies throughout the entire season.7. Hydrate. Hydrate. Hydrate. We can’t emphasis this one enough. Hydrating will keep you healthy and help you avoid getting a nasty sickness.What about you? What’s the ONE thing you try to keep in mind during the holidays? Share with other RunRockers below.


7 Ways to Keep Your Exercise Mojo During the Holidays

  ·  2 min

7 Ways to Keep Your Exercise Mojo During the Holidays

Between seasonal savory sweets, family gatherings and chilly weather, staying active and healthy over the holidays is no easy feat. However, with the right tools and mindset, you should be able to leap into January feeling fit, happy and healthy.Keep on reading for some tips on how to stay on track with your fitness goals this time of year.1. Invest in some winter gear. Running outside in cold weather, rain and snow is doable, but only with the right gear. Opt for sweat wicking clothing over cotton and layer up in cold weather. Hoping to run early or late at night? Invest in a good headlamp and reflective duds. Do some research on what kind of clothing and accessories work best for the weather in your area and make sure to dress accordingly. Still not sure how to dress? Check out this nifty ‘What To Wear’ online tool from Runner’s World.2. Adjust your schedule. Sticking to your regular routine can be tricky with vacations, holidays and visitors. Plan in advance by preemptively adjusting your workout routine—if you’re an evening runner plan to workout during lunch on days with holiday party obligations or if you’ll be on the road find a short (yet solid!) high intensity workout for days you’ll be traveling. Adjusting your routine in advance will make it harder to skip workouts due to an inconsistent daily schedule.3. Try something new. Winter is a great time to step outside your comfort zone. Get in your cardio by trying something new like ice-skating, learning to cross country ski, joining an indoor basketball league or testing out a new dance class.4. Learn to love the treadmill. Getting cardio done on a treadmill doesn’t mean you have to feel like a hamster in a wheel. There’s an abundance of engaging treadmill workouts that can keep you fit and entertained—for example, check out RockMyRun’s new Wednesday Workout treadmill blog series here for some ideas.5. Sign up for a race to keep motivated. Whether a spring marathon or New Year’s Eve 5K, signing up for a race will help you hold yourself accountable and stick to your workouts.6. Eat smart and find a balance. The holidays are home to a copious amount of rich, savory, heavy and delicious foods. The key is to find a balance. Don’t be afraid to enjoy yourself and indulge on major holidays or special family get-togethers. However, the holiday season shouldn’t be an excuse to eat unhealthy on a daily (or even weekly) basis. Stick to a healthy diet and don’t make a habit of sipping pumpkin spice lattes and eating sugar cookies throughout the entire season.7. Hydrate. Hydrate. Hydrate. We can’t emphasis this one enough. Hydrating will keep you healthy and help you avoid getting a nasty sickness.What about you? What’s the ONE thing you try to keep in mind during the holidays? Share with other RunRockers below.


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Benefits of Incline Training

  ·  3 min

Benefits of Incline Training

It’s the dead of winter and you are more than likely getting sick and tired of using the treadmill for your cardio. You’ve tried plenty of different interval workouts, varying your speed and distances.  But still, you’re getting bored.  Well, here’s a good way to freshen things up and still get in a hell of a workout.  Hit that button on the left instead of the one on the right, and start running uphill.Here are just a few of the benefits to incline training.Higher Muscle Activation – This is just a really fancy term that means more muscles are involved.  When compared with standard flat level running, incline increases the activation of almost every lower body muscle group (quadriceps, hamstrings, calves, hip flexors, glutes),  particularly the calves and hip flexors.  Your calves are stretched a bit more because of the angle of your foot while landing, while your hip flexors are used to pull your knees higher in order to combat the incline of the hill.  That’s not to say the other muscles aren’t grinding it out either, because when you crank the incline up, they all have to work harder.Build Leg Strength – This goes hand in hand with the previous section.  Conventional wisdom says that the more you work a muscle, the more active it is, and the stronger it will become.  Since incline training increases muscle activation, it makes sense that it would increase the strength of those muscles.  Adding to this is the fact that the constant fight against gravity is intensified when you run uphill.  Your legs are working much harder at an incline, resulting in more strength gains when compared to flat running.Low Impact – Generally speaking, increased incline provides runners with a lower ground-contact time than flat terrain.  Your legs must move quicker to maintain the same speed, so you spend less time on the ground.  When you spend less time on the ground you place lower amounts of stress on your hips, knees, and feet.  Since we all know that running places a great deal of stress on the lower body, increased incline can be a great way to lower this stress, and thus reduce the risk of injury.Burn More Calories – This is a very simple concept—you’re working harder and putting out more effort.  Any time you do this, your body requires an increased energy production.  Any time we use more energy, we must burn more calories to do so.Great For Beginners – You’re new to the whole cardio and running world.  Maybe you’re not ready for distance running quite yet, but walking just isn’t cutting it.  Well, turn up the incline!!  Walking at an incline is a great way to bridge the gap between flat walking and running.  Incline will not only improve most cardio workouts, but it will also prepare your leg muscles for the rigors of running.So, next time you feel like you’re in a rut on the treadmill, forget about your normal workout and turn up that incline.  Or, better yet, go outside and find a hill and get some sprints in!!!  Your legs may hate it, but you’ll be glad you did it.Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


Benefits of Incline Training

  ·  3 min

Benefits of Incline Training

It’s the dead of winter and you are more than likely getting sick and tired of using the treadmill for your cardio. You’ve tried plenty of different interval workouts, varying your speed and distances.  But still, you’re getting bored.  Well, here’s a good way to freshen things up and still get in a hell of a workout.  Hit that button on the left instead of the one on the right, and start running uphill.Here are just a few of the benefits to incline training.Higher Muscle Activation – This is just a really fancy term that means more muscles are involved.  When compared with standard flat level running, incline increases the activation of almost every lower body muscle group (quadriceps, hamstrings, calves, hip flexors, glutes),  particularly the calves and hip flexors.  Your calves are stretched a bit more because of the angle of your foot while landing, while your hip flexors are used to pull your knees higher in order to combat the incline of the hill.  That’s not to say the other muscles aren’t grinding it out either, because when you crank the incline up, they all have to work harder.Build Leg Strength – This goes hand in hand with the previous section.  Conventional wisdom says that the more you work a muscle, the more active it is, and the stronger it will become.  Since incline training increases muscle activation, it makes sense that it would increase the strength of those muscles.  Adding to this is the fact that the constant fight against gravity is intensified when you run uphill.  Your legs are working much harder at an incline, resulting in more strength gains when compared to flat running.Low Impact – Generally speaking, increased incline provides runners with a lower ground-contact time than flat terrain.  Your legs must move quicker to maintain the same speed, so you spend less time on the ground.  When you spend less time on the ground you place lower amounts of stress on your hips, knees, and feet.  Since we all know that running places a great deal of stress on the lower body, increased incline can be a great way to lower this stress, and thus reduce the risk of injury.Burn More Calories – This is a very simple concept—you’re working harder and putting out more effort.  Any time you do this, your body requires an increased energy production.  Any time we use more energy, we must burn more calories to do so.Great For Beginners – You’re new to the whole cardio and running world.  Maybe you’re not ready for distance running quite yet, but walking just isn’t cutting it.  Well, turn up the incline!!  Walking at an incline is a great way to bridge the gap between flat walking and running.  Incline will not only improve most cardio workouts, but it will also prepare your leg muscles for the rigors of running.So, next time you feel like you’re in a rut on the treadmill, forget about your normal workout and turn up that incline.  Or, better yet, go outside and find a hill and get some sprints in!!!  Your legs may hate it, but you’ll be glad you did it.Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


  ·  1 min

Rockin’ Music, Meet GPS Tracking

We’ve all been there. You lace up your shoes and fire up your favorite tracking app to start your workout. Then, you close your tracking app, open RockMyRun, select your music, and, finally, go.That’s a lot of steps, right? Even for avid step trackers like ourselves, sometimes you need a break.That’s why we’re excited to announce the latest update to our iOS app: GPS tracking.  GPS TrackingOne of the first things you’ll notice when you update to the latest version of RockMyRun is the new Now Playing screen. Now, you can observe stats related to your duration, distance, and pace in real-time. Simply enable “GPS Tracking” in the app, begin moving, and watch those numbers roll in.  Improved Finish ScreenOnce you’ve completed your workout, you will be given a quick recap of your performance. You can name each workout, rate and submit a review of the station you just listened to, and view your workout-specific time, distance, pace, heart rate, steps, and calories burned.  Workout HistoryYou asked and we delivered. No more wondering what you listened to during that amazing 4-miler last week. From today on, you will be able to access a continuous record of each workout on your new History screen.Get the music you love and the data you need, all in one place. All you need to do is update your iPhone app now to get the latest version of RockMyRun. And most importantly, drop us a line at support@rockmyrun.com to let us know how you feel about these updates!Curious about what we have in store for Apple Watch? Check it out here.


  ·  1 min

Rockin’ Music, Meet GPS Tracking

We’ve all been there. You lace up your shoes and fire up your favorite tracking app to start your workout. Then, you close your tracking app, open RockMyRun, select your music, and, finally, go.That’s a lot of steps, right? Even for avid step trackers like ourselves, sometimes you need a break.That’s why we’re excited to announce the latest update to our iOS app: GPS tracking.  GPS TrackingOne of the first things you’ll notice when you update to the latest version of RockMyRun is the new Now Playing screen. Now, you can observe stats related to your duration, distance, and pace in real-time. Simply enable “GPS Tracking” in the app, begin moving, and watch those numbers roll in.  Improved Finish ScreenOnce you’ve completed your workout, you will be given a quick recap of your performance. You can name each workout, rate and submit a review of the station you just listened to, and view your workout-specific time, distance, pace, heart rate, steps, and calories burned.  Workout HistoryYou asked and we delivered. No more wondering what you listened to during that amazing 4-miler last week. From today on, you will be able to access a continuous record of each workout on your new History screen.Get the music you love and the data you need, all in one place. All you need to do is update your iPhone app now to get the latest version of RockMyRun. And most importantly, drop us a line at support@rockmyrun.com to let us know how you feel about these updates!Curious about what we have in store for Apple Watch? Check it out here.


Return to Running: Easier Than You Think

  ·  3 min

Return to Running: Easier Than You Think

Odds are that at some point in your life, you’re going to have to take time away from running. It happens to everybody. Maybe it’s the end of a long race season and you’re simply burned out. Or maybe you’ve just married and had children. Or sometimes, holidays just get in the way. Regardless of the reason, you’re not alone. But, fear not, because getting back into that routine or following that training plan again may not be as difficult as it seems.LEARNING HOW TO RUNJust like a student in medical school is learning about the human body and how it functions, every person out on the road is teaching his or her own body how to run. Within the Central Nervous System, your brain and muscles communicate through electrical signals going back and forth. This feedback loop trains the muscles, both skeletal and respiratory, to adapt to the demands of running. Think of it like this: With every workout you do, you’re banking up memory on how to run. Just as with every time you studied in college, you improved your knowledge of a particular subject, you’re improving your body’s ability to run.Going even further than “training the CNS” is the fact that your body changes physiologically in response to running. The more you run and strengthen the muscles, the more nuclei they develop. The importance of this is that nuclei contain the DNA necessary and directly responsible for muscular growth. Now, here’s the real kicker…. Research shows that even if you quit running or exercising, these bad boys stick around. So, if you’re trying to get back into it after taking a long hiatus, you really are already one step ahead.THE BODY DOESN’T FORGETI have a lot of clients who ask me questions about the human body – how it adapts to certain exercise, the best exercise for this, the best food for that, etc. I’ve been out of school for over five years now, but I still remember the answers to these questions. My point is that, just like the brain remembers TONS of information, your body will remember how to run, and how to do it well. When starting back up again most runners will notice that, when compared to beginning for the first time, they are MUCH better. The active muscles have been trained before are able to perform well. The heart and cardiac muscles have been trained and do not become as stressed as before. Because of this, it’s fair to say that you can get in shape easier the second time around than the first time.Think about this… How many times have you seen an athlete of some sort pick a sport back up after a long break? Many times it’s almost as if they never left. Now, sure, sometimes it’s because they’re just that good, but many times it’s because their bodies have been through the rigors before and know how to adapt. You are the exact same! You may never be able to run a 6:00 mile, but you can pick right back up where you left off. Just like you know what it takes, your nervous system and skeletal muscles know what it takes too, and they’re ready for the challenge.All you gotta do now is get your butt up from the couch and get going!!Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


Return to Running: Easier Than You Think

  ·  3 min

Return to Running: Easier Than You Think

Odds are that at some point in your life, you’re going to have to take time away from running. It happens to everybody. Maybe it’s the end of a long race season and you’re simply burned out. Or maybe you’ve just married and had children. Or sometimes, holidays just get in the way. Regardless of the reason, you’re not alone. But, fear not, because getting back into that routine or following that training plan again may not be as difficult as it seems.LEARNING HOW TO RUNJust like a student in medical school is learning about the human body and how it functions, every person out on the road is teaching his or her own body how to run. Within the Central Nervous System, your brain and muscles communicate through electrical signals going back and forth. This feedback loop trains the muscles, both skeletal and respiratory, to adapt to the demands of running. Think of it like this: With every workout you do, you’re banking up memory on how to run. Just as with every time you studied in college, you improved your knowledge of a particular subject, you’re improving your body’s ability to run.Going even further than “training the CNS” is the fact that your body changes physiologically in response to running. The more you run and strengthen the muscles, the more nuclei they develop. The importance of this is that nuclei contain the DNA necessary and directly responsible for muscular growth. Now, here’s the real kicker…. Research shows that even if you quit running or exercising, these bad boys stick around. So, if you’re trying to get back into it after taking a long hiatus, you really are already one step ahead.THE BODY DOESN’T FORGETI have a lot of clients who ask me questions about the human body – how it adapts to certain exercise, the best exercise for this, the best food for that, etc. I’ve been out of school for over five years now, but I still remember the answers to these questions. My point is that, just like the brain remembers TONS of information, your body will remember how to run, and how to do it well. When starting back up again most runners will notice that, when compared to beginning for the first time, they are MUCH better. The active muscles have been trained before are able to perform well. The heart and cardiac muscles have been trained and do not become as stressed as before. Because of this, it’s fair to say that you can get in shape easier the second time around than the first time.Think about this… How many times have you seen an athlete of some sort pick a sport back up after a long break? Many times it’s almost as if they never left. Now, sure, sometimes it’s because they’re just that good, but many times it’s because their bodies have been through the rigors before and know how to adapt. You are the exact same! You may never be able to run a 6:00 mile, but you can pick right back up where you left off. Just like you know what it takes, your nervous system and skeletal muscles know what it takes too, and they’re ready for the challenge.All you gotta do now is get your butt up from the couch and get going!!Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


7 Ways to Keep Your Exercise Mojo During the Holidays

  ·  2 min

7 Ways to Keep Your Exercise Mojo During the Holidays

Between seasonal savory sweets, family gatherings and chilly weather, staying active and healthy over the holidays is no easy feat. However, with the right tools and mindset, you should be able to leap into January feeling fit, happy and healthy.Keep on reading for some tips on how to stay on track with your fitness goals this time of year.1. Invest in some winter gear. Running outside in cold weather, rain and snow is doable, but only with the right gear. Opt for sweat wicking clothing over cotton and layer up in cold weather. Hoping to run early or late at night? Invest in a good headlamp and reflective duds. Do some research on what kind of clothing and accessories work best for the weather in your area and make sure to dress accordingly. Still not sure how to dress? Check out this nifty ‘What To Wear’ online tool from Runner’s World.2. Adjust your schedule. Sticking to your regular routine can be tricky with vacations, holidays and visitors. Plan in advance by preemptively adjusting your workout routine—if you’re an evening runner plan to workout during lunch on days with holiday party obligations or if you’ll be on the road find a short (yet solid!) high intensity workout for days you’ll be traveling. Adjusting your routine in advance will make it harder to skip workouts due to an inconsistent daily schedule.3. Try something new. Winter is a great time to step outside your comfort zone. Get in your cardio by trying something new like ice-skating, learning to cross country ski, joining an indoor basketball league or testing out a new dance class.4. Learn to love the treadmill. Getting cardio done on a treadmill doesn’t mean you have to feel like a hamster in a wheel. There’s an abundance of engaging treadmill workouts that can keep you fit and entertained—for example, check out RockMyRun’s new Wednesday Workout treadmill blog series here for some ideas.5. Sign up for a race to keep motivated. Whether a spring marathon or New Year’s Eve 5K, signing up for a race will help you hold yourself accountable and stick to your workouts.6. Eat smart and find a balance. The holidays are home to a copious amount of rich, savory, heavy and delicious foods. The key is to find a balance. Don’t be afraid to enjoy yourself and indulge on major holidays or special family get-togethers. However, the holiday season shouldn’t be an excuse to eat unhealthy on a daily (or even weekly) basis. Stick to a healthy diet and don’t make a habit of sipping pumpkin spice lattes and eating sugar cookies throughout the entire season.7. Hydrate. Hydrate. Hydrate. We can’t emphasis this one enough. Hydrating will keep you healthy and help you avoid getting a nasty sickness.What about you? What’s the ONE thing you try to keep in mind during the holidays? Share with other RunRockers below.


7 Ways to Keep Your Exercise Mojo During the Holidays

  ·  2 min

7 Ways to Keep Your Exercise Mojo During the Holidays

Between seasonal savory sweets, family gatherings and chilly weather, staying active and healthy over the holidays is no easy feat. However, with the right tools and mindset, you should be able to leap into January feeling fit, happy and healthy.Keep on reading for some tips on how to stay on track with your fitness goals this time of year.1. Invest in some winter gear. Running outside in cold weather, rain and snow is doable, but only with the right gear. Opt for sweat wicking clothing over cotton and layer up in cold weather. Hoping to run early or late at night? Invest in a good headlamp and reflective duds. Do some research on what kind of clothing and accessories work best for the weather in your area and make sure to dress accordingly. Still not sure how to dress? Check out this nifty ‘What To Wear’ online tool from Runner’s World.2. Adjust your schedule. Sticking to your regular routine can be tricky with vacations, holidays and visitors. Plan in advance by preemptively adjusting your workout routine—if you’re an evening runner plan to workout during lunch on days with holiday party obligations or if you’ll be on the road find a short (yet solid!) high intensity workout for days you’ll be traveling. Adjusting your routine in advance will make it harder to skip workouts due to an inconsistent daily schedule.3. Try something new. Winter is a great time to step outside your comfort zone. Get in your cardio by trying something new like ice-skating, learning to cross country ski, joining an indoor basketball league or testing out a new dance class.4. Learn to love the treadmill. Getting cardio done on a treadmill doesn’t mean you have to feel like a hamster in a wheel. There’s an abundance of engaging treadmill workouts that can keep you fit and entertained—for example, check out RockMyRun’s new Wednesday Workout treadmill blog series here for some ideas.5. Sign up for a race to keep motivated. Whether a spring marathon or New Year’s Eve 5K, signing up for a race will help you hold yourself accountable and stick to your workouts.6. Eat smart and find a balance. The holidays are home to a copious amount of rich, savory, heavy and delicious foods. The key is to find a balance. Don’t be afraid to enjoy yourself and indulge on major holidays or special family get-togethers. However, the holiday season shouldn’t be an excuse to eat unhealthy on a daily (or even weekly) basis. Stick to a healthy diet and don’t make a habit of sipping pumpkin spice lattes and eating sugar cookies throughout the entire season.7. Hydrate. Hydrate. Hydrate. We can’t emphasis this one enough. Hydrating will keep you healthy and help you avoid getting a nasty sickness.What about you? What’s the ONE thing you try to keep in mind during the holidays? Share with other RunRockers below.


Benefits of Incline Training

  ·  3 min

Benefits of Incline Training

It’s the dead of winter and you are more than likely getting sick and tired of using the treadmill for your cardio. You’ve tried plenty of different interval workouts, varying your speed and distances.  But still, you’re getting bored.  Well, here’s a good way to freshen things up and still get in a hell of a workout.  Hit that button on the left instead of the one on the right, and start running uphill.Here are just a few of the benefits to incline training.Higher Muscle Activation – This is just a really fancy term that means more muscles are involved.  When compared with standard flat level running, incline increases the activation of almost every lower body muscle group (quadriceps, hamstrings, calves, hip flexors, glutes),  particularly the calves and hip flexors.  Your calves are stretched a bit more because of the angle of your foot while landing, while your hip flexors are used to pull your knees higher in order to combat the incline of the hill.  That’s not to say the other muscles aren’t grinding it out either, because when you crank the incline up, they all have to work harder.Build Leg Strength – This goes hand in hand with the previous section.  Conventional wisdom says that the more you work a muscle, the more active it is, and the stronger it will become.  Since incline training increases muscle activation, it makes sense that it would increase the strength of those muscles.  Adding to this is the fact that the constant fight against gravity is intensified when you run uphill.  Your legs are working much harder at an incline, resulting in more strength gains when compared to flat running.Low Impact – Generally speaking, increased incline provides runners with a lower ground-contact time than flat terrain.  Your legs must move quicker to maintain the same speed, so you spend less time on the ground.  When you spend less time on the ground you place lower amounts of stress on your hips, knees, and feet.  Since we all know that running places a great deal of stress on the lower body, increased incline can be a great way to lower this stress, and thus reduce the risk of injury.Burn More Calories – This is a very simple concept—you’re working harder and putting out more effort.  Any time you do this, your body requires an increased energy production.  Any time we use more energy, we must burn more calories to do so.Great For Beginners – You’re new to the whole cardio and running world.  Maybe you’re not ready for distance running quite yet, but walking just isn’t cutting it.  Well, turn up the incline!!  Walking at an incline is a great way to bridge the gap between flat walking and running.  Incline will not only improve most cardio workouts, but it will also prepare your leg muscles for the rigors of running.So, next time you feel like you’re in a rut on the treadmill, forget about your normal workout and turn up that incline.  Or, better yet, go outside and find a hill and get some sprints in!!!  Your legs may hate it, but you’ll be glad you did it.Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


Benefits of Incline Training

  ·  3 min

Benefits of Incline Training

It’s the dead of winter and you are more than likely getting sick and tired of using the treadmill for your cardio. You’ve tried plenty of different interval workouts, varying your speed and distances.  But still, you’re getting bored.  Well, here’s a good way to freshen things up and still get in a hell of a workout.  Hit that button on the left instead of the one on the right, and start running uphill.Here are just a few of the benefits to incline training.Higher Muscle Activation – This is just a really fancy term that means more muscles are involved.  When compared with standard flat level running, incline increases the activation of almost every lower body muscle group (quadriceps, hamstrings, calves, hip flexors, glutes),  particularly the calves and hip flexors.  Your calves are stretched a bit more because of the angle of your foot while landing, while your hip flexors are used to pull your knees higher in order to combat the incline of the hill.  That’s not to say the other muscles aren’t grinding it out either, because when you crank the incline up, they all have to work harder.Build Leg Strength – This goes hand in hand with the previous section.  Conventional wisdom says that the more you work a muscle, the more active it is, and the stronger it will become.  Since incline training increases muscle activation, it makes sense that it would increase the strength of those muscles.  Adding to this is the fact that the constant fight against gravity is intensified when you run uphill.  Your legs are working much harder at an incline, resulting in more strength gains when compared to flat running.Low Impact – Generally speaking, increased incline provides runners with a lower ground-contact time than flat terrain.  Your legs must move quicker to maintain the same speed, so you spend less time on the ground.  When you spend less time on the ground you place lower amounts of stress on your hips, knees, and feet.  Since we all know that running places a great deal of stress on the lower body, increased incline can be a great way to lower this stress, and thus reduce the risk of injury.Burn More Calories – This is a very simple concept—you’re working harder and putting out more effort.  Any time you do this, your body requires an increased energy production.  Any time we use more energy, we must burn more calories to do so.Great For Beginners – You’re new to the whole cardio and running world.  Maybe you’re not ready for distance running quite yet, but walking just isn’t cutting it.  Well, turn up the incline!!  Walking at an incline is a great way to bridge the gap between flat walking and running.  Incline will not only improve most cardio workouts, but it will also prepare your leg muscles for the rigors of running.So, next time you feel like you’re in a rut on the treadmill, forget about your normal workout and turn up that incline.  Or, better yet, go outside and find a hill and get some sprints in!!!  Your legs may hate it, but you’ll be glad you did it.Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


  ·  1 min

Rockin’ Music, Meet GPS Tracking

We’ve all been there. You lace up your shoes and fire up your favorite tracking app to start your workout. Then, you close your tracking app, open RockMyRun, select your music, and, finally, go.That’s a lot of steps, right? Even for avid step trackers like ourselves, sometimes you need a break.That’s why we’re excited to announce the latest update to our iOS app: GPS tracking.  GPS TrackingOne of the first things you’ll notice when you update to the latest version of RockMyRun is the new Now Playing screen. Now, you can observe stats related to your duration, distance, and pace in real-time. Simply enable “GPS Tracking” in the app, begin moving, and watch those numbers roll in.  Improved Finish ScreenOnce you’ve completed your workout, you will be given a quick recap of your performance. You can name each workout, rate and submit a review of the station you just listened to, and view your workout-specific time, distance, pace, heart rate, steps, and calories burned.  Workout HistoryYou asked and we delivered. No more wondering what you listened to during that amazing 4-miler last week. From today on, you will be able to access a continuous record of each workout on your new History screen.Get the music you love and the data you need, all in one place. All you need to do is update your iPhone app now to get the latest version of RockMyRun. And most importantly, drop us a line at support@rockmyrun.com to let us know how you feel about these updates!Curious about what we have in store for Apple Watch? Check it out here.


  ·  1 min

Rockin’ Music, Meet GPS Tracking

We’ve all been there. You lace up your shoes and fire up your favorite tracking app to start your workout. Then, you close your tracking app, open RockMyRun, select your music, and, finally, go.That’s a lot of steps, right? Even for avid step trackers like ourselves, sometimes you need a break.That’s why we’re excited to announce the latest update to our iOS app: GPS tracking.  GPS TrackingOne of the first things you’ll notice when you update to the latest version of RockMyRun is the new Now Playing screen. Now, you can observe stats related to your duration, distance, and pace in real-time. Simply enable “GPS Tracking” in the app, begin moving, and watch those numbers roll in.  Improved Finish ScreenOnce you’ve completed your workout, you will be given a quick recap of your performance. You can name each workout, rate and submit a review of the station you just listened to, and view your workout-specific time, distance, pace, heart rate, steps, and calories burned.  Workout HistoryYou asked and we delivered. No more wondering what you listened to during that amazing 4-miler last week. From today on, you will be able to access a continuous record of each workout on your new History screen.Get the music you love and the data you need, all in one place. All you need to do is update your iPhone app now to get the latest version of RockMyRun. And most importantly, drop us a line at support@rockmyrun.com to let us know how you feel about these updates!Curious about what we have in store for Apple Watch? Check it out here.


Return to Running: Easier Than You Think

  ·  3 min

Return to Running: Easier Than You Think

Odds are that at some point in your life, you’re going to have to take time away from running. It happens to everybody. Maybe it’s the end of a long race season and you’re simply burned out. Or maybe you’ve just married and had children. Or sometimes, holidays just get in the way. Regardless of the reason, you’re not alone. But, fear not, because getting back into that routine or following that training plan again may not be as difficult as it seems.LEARNING HOW TO RUNJust like a student in medical school is learning about the human body and how it functions, every person out on the road is teaching his or her own body how to run. Within the Central Nervous System, your brain and muscles communicate through electrical signals going back and forth. This feedback loop trains the muscles, both skeletal and respiratory, to adapt to the demands of running. Think of it like this: With every workout you do, you’re banking up memory on how to run. Just as with every time you studied in college, you improved your knowledge of a particular subject, you’re improving your body’s ability to run.Going even further than “training the CNS” is the fact that your body changes physiologically in response to running. The more you run and strengthen the muscles, the more nuclei they develop. The importance of this is that nuclei contain the DNA necessary and directly responsible for muscular growth. Now, here’s the real kicker…. Research shows that even if you quit running or exercising, these bad boys stick around. So, if you’re trying to get back into it after taking a long hiatus, you really are already one step ahead.THE BODY DOESN’T FORGETI have a lot of clients who ask me questions about the human body – how it adapts to certain exercise, the best exercise for this, the best food for that, etc. I’ve been out of school for over five years now, but I still remember the answers to these questions. My point is that, just like the brain remembers TONS of information, your body will remember how to run, and how to do it well. When starting back up again most runners will notice that, when compared to beginning for the first time, they are MUCH better. The active muscles have been trained before are able to perform well. The heart and cardiac muscles have been trained and do not become as stressed as before. Because of this, it’s fair to say that you can get in shape easier the second time around than the first time.Think about this… How many times have you seen an athlete of some sort pick a sport back up after a long break? Many times it’s almost as if they never left. Now, sure, sometimes it’s because they’re just that good, but many times it’s because their bodies have been through the rigors before and know how to adapt. You are the exact same! You may never be able to run a 6:00 mile, but you can pick right back up where you left off. Just like you know what it takes, your nervous system and skeletal muscles know what it takes too, and they’re ready for the challenge.All you gotta do now is get your butt up from the couch and get going!!Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


Return to Running: Easier Than You Think

  ·  3 min

Return to Running: Easier Than You Think

Odds are that at some point in your life, you’re going to have to take time away from running. It happens to everybody. Maybe it’s the end of a long race season and you’re simply burned out. Or maybe you’ve just married and had children. Or sometimes, holidays just get in the way. Regardless of the reason, you’re not alone. But, fear not, because getting back into that routine or following that training plan again may not be as difficult as it seems.LEARNING HOW TO RUNJust like a student in medical school is learning about the human body and how it functions, every person out on the road is teaching his or her own body how to run. Within the Central Nervous System, your brain and muscles communicate through electrical signals going back and forth. This feedback loop trains the muscles, both skeletal and respiratory, to adapt to the demands of running. Think of it like this: With every workout you do, you’re banking up memory on how to run. Just as with every time you studied in college, you improved your knowledge of a particular subject, you’re improving your body’s ability to run.Going even further than “training the CNS” is the fact that your body changes physiologically in response to running. The more you run and strengthen the muscles, the more nuclei they develop. The importance of this is that nuclei contain the DNA necessary and directly responsible for muscular growth. Now, here’s the real kicker…. Research shows that even if you quit running or exercising, these bad boys stick around. So, if you’re trying to get back into it after taking a long hiatus, you really are already one step ahead.THE BODY DOESN’T FORGETI have a lot of clients who ask me questions about the human body – how it adapts to certain exercise, the best exercise for this, the best food for that, etc. I’ve been out of school for over five years now, but I still remember the answers to these questions. My point is that, just like the brain remembers TONS of information, your body will remember how to run, and how to do it well. When starting back up again most runners will notice that, when compared to beginning for the first time, they are MUCH better. The active muscles have been trained before are able to perform well. The heart and cardiac muscles have been trained and do not become as stressed as before. Because of this, it’s fair to say that you can get in shape easier the second time around than the first time.Think about this… How many times have you seen an athlete of some sort pick a sport back up after a long break? Many times it’s almost as if they never left. Now, sure, sometimes it’s because they’re just that good, but many times it’s because their bodies have been through the rigors before and know how to adapt. You are the exact same! You may never be able to run a 6:00 mile, but you can pick right back up where you left off. Just like you know what it takes, your nervous system and skeletal muscles know what it takes too, and they’re ready for the challenge.All you gotta do now is get your butt up from the couch and get going!!Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


7 Ways to Keep Your Exercise Mojo During the Holidays

  ·  2 min

7 Ways to Keep Your Exercise Mojo During the Holidays

Between seasonal savory sweets, family gatherings and chilly weather, staying active and healthy over the holidays is no easy feat. However, with the right tools and mindset, you should be able to leap into January feeling fit, happy and healthy.Keep on reading for some tips on how to stay on track with your fitness goals this time of year.1. Invest in some winter gear. Running outside in cold weather, rain and snow is doable, but only with the right gear. Opt for sweat wicking clothing over cotton and layer up in cold weather. Hoping to run early or late at night? Invest in a good headlamp and reflective duds. Do some research on what kind of clothing and accessories work best for the weather in your area and make sure to dress accordingly. Still not sure how to dress? Check out this nifty ‘What To Wear’ online tool from Runner’s World.2. Adjust your schedule. Sticking to your regular routine can be tricky with vacations, holidays and visitors. Plan in advance by preemptively adjusting your workout routine—if you’re an evening runner plan to workout during lunch on days with holiday party obligations or if you’ll be on the road find a short (yet solid!) high intensity workout for days you’ll be traveling. Adjusting your routine in advance will make it harder to skip workouts due to an inconsistent daily schedule.3. Try something new. Winter is a great time to step outside your comfort zone. Get in your cardio by trying something new like ice-skating, learning to cross country ski, joining an indoor basketball league or testing out a new dance class.4. Learn to love the treadmill. Getting cardio done on a treadmill doesn’t mean you have to feel like a hamster in a wheel. There’s an abundance of engaging treadmill workouts that can keep you fit and entertained—for example, check out RockMyRun’s new Wednesday Workout treadmill blog series here for some ideas.5. Sign up for a race to keep motivated. Whether a spring marathon or New Year’s Eve 5K, signing up for a race will help you hold yourself accountable and stick to your workouts.6. Eat smart and find a balance. The holidays are home to a copious amount of rich, savory, heavy and delicious foods. The key is to find a balance. Don’t be afraid to enjoy yourself and indulge on major holidays or special family get-togethers. However, the holiday season shouldn’t be an excuse to eat unhealthy on a daily (or even weekly) basis. Stick to a healthy diet and don’t make a habit of sipping pumpkin spice lattes and eating sugar cookies throughout the entire season.7. Hydrate. Hydrate. Hydrate. We can’t emphasis this one enough. Hydrating will keep you healthy and help you avoid getting a nasty sickness.What about you? What’s the ONE thing you try to keep in mind during the holidays? Share with other RunRockers below.


7 Ways to Keep Your Exercise Mojo During the Holidays

  ·  2 min

7 Ways to Keep Your Exercise Mojo During the Holidays

Between seasonal savory sweets, family gatherings and chilly weather, staying active and healthy over the holidays is no easy feat. However, with the right tools and mindset, you should be able to leap into January feeling fit, happy and healthy.Keep on reading for some tips on how to stay on track with your fitness goals this time of year.1. Invest in some winter gear. Running outside in cold weather, rain and snow is doable, but only with the right gear. Opt for sweat wicking clothing over cotton and layer up in cold weather. Hoping to run early or late at night? Invest in a good headlamp and reflective duds. Do some research on what kind of clothing and accessories work best for the weather in your area and make sure to dress accordingly. Still not sure how to dress? Check out this nifty ‘What To Wear’ online tool from Runner’s World.2. Adjust your schedule. Sticking to your regular routine can be tricky with vacations, holidays and visitors. Plan in advance by preemptively adjusting your workout routine—if you’re an evening runner plan to workout during lunch on days with holiday party obligations or if you’ll be on the road find a short (yet solid!) high intensity workout for days you’ll be traveling. Adjusting your routine in advance will make it harder to skip workouts due to an inconsistent daily schedule.3. Try something new. Winter is a great time to step outside your comfort zone. Get in your cardio by trying something new like ice-skating, learning to cross country ski, joining an indoor basketball league or testing out a new dance class.4. Learn to love the treadmill. Getting cardio done on a treadmill doesn’t mean you have to feel like a hamster in a wheel. There’s an abundance of engaging treadmill workouts that can keep you fit and entertained—for example, check out RockMyRun’s new Wednesday Workout treadmill blog series here for some ideas.5. Sign up for a race to keep motivated. Whether a spring marathon or New Year’s Eve 5K, signing up for a race will help you hold yourself accountable and stick to your workouts.6. Eat smart and find a balance. The holidays are home to a copious amount of rich, savory, heavy and delicious foods. The key is to find a balance. Don’t be afraid to enjoy yourself and indulge on major holidays or special family get-togethers. However, the holiday season shouldn’t be an excuse to eat unhealthy on a daily (or even weekly) basis. Stick to a healthy diet and don’t make a habit of sipping pumpkin spice lattes and eating sugar cookies throughout the entire season.7. Hydrate. Hydrate. Hydrate. We can’t emphasis this one enough. Hydrating will keep you healthy and help you avoid getting a nasty sickness.What about you? What’s the ONE thing you try to keep in mind during the holidays? Share with other RunRockers below.


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Benefits of Incline Training

  ·  3 min

Benefits of Incline Training

It’s the dead of winter and you are more than likely getting sick and tired of using the treadmill for your cardio. You’ve tried plenty of different interval workouts, varying your speed and distances.  But still, you’re getting bored.  Well, here’s a good way to freshen things up and still get in a hell of a workout.  Hit that button on the left instead of the one on the right, and start running uphill.Here are just a few of the benefits to incline training.Higher Muscle Activation – This is just a really fancy term that means more muscles are involved.  When compared with standard flat level running, incline increases the activation of almost every lower body muscle group (quadriceps, hamstrings, calves, hip flexors, glutes),  particularly the calves and hip flexors.  Your calves are stretched a bit more because of the angle of your foot while landing, while your hip flexors are used to pull your knees higher in order to combat the incline of the hill.  That’s not to say the other muscles aren’t grinding it out either, because when you crank the incline up, they all have to work harder.Build Leg Strength – This goes hand in hand with the previous section.  Conventional wisdom says that the more you work a muscle, the more active it is, and the stronger it will become.  Since incline training increases muscle activation, it makes sense that it would increase the strength of those muscles.  Adding to this is the fact that the constant fight against gravity is intensified when you run uphill.  Your legs are working much harder at an incline, resulting in more strength gains when compared to flat running.Low Impact – Generally speaking, increased incline provides runners with a lower ground-contact time than flat terrain.  Your legs must move quicker to maintain the same speed, so you spend less time on the ground.  When you spend less time on the ground you place lower amounts of stress on your hips, knees, and feet.  Since we all know that running places a great deal of stress on the lower body, increased incline can be a great way to lower this stress, and thus reduce the risk of injury.Burn More Calories – This is a very simple concept—you’re working harder and putting out more effort.  Any time you do this, your body requires an increased energy production.  Any time we use more energy, we must burn more calories to do so.Great For Beginners – You’re new to the whole cardio and running world.  Maybe you’re not ready for distance running quite yet, but walking just isn’t cutting it.  Well, turn up the incline!!  Walking at an incline is a great way to bridge the gap between flat walking and running.  Incline will not only improve most cardio workouts, but it will also prepare your leg muscles for the rigors of running.So, next time you feel like you’re in a rut on the treadmill, forget about your normal workout and turn up that incline.  Or, better yet, go outside and find a hill and get some sprints in!!!  Your legs may hate it, but you’ll be glad you did it.Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


Benefits of Incline Training

  ·  3 min

Benefits of Incline Training

It’s the dead of winter and you are more than likely getting sick and tired of using the treadmill for your cardio. You’ve tried plenty of different interval workouts, varying your speed and distances.  But still, you’re getting bored.  Well, here’s a good way to freshen things up and still get in a hell of a workout.  Hit that button on the left instead of the one on the right, and start running uphill.Here are just a few of the benefits to incline training.Higher Muscle Activation – This is just a really fancy term that means more muscles are involved.  When compared with standard flat level running, incline increases the activation of almost every lower body muscle group (quadriceps, hamstrings, calves, hip flexors, glutes),  particularly the calves and hip flexors.  Your calves are stretched a bit more because of the angle of your foot while landing, while your hip flexors are used to pull your knees higher in order to combat the incline of the hill.  That’s not to say the other muscles aren’t grinding it out either, because when you crank the incline up, they all have to work harder.Build Leg Strength – This goes hand in hand with the previous section.  Conventional wisdom says that the more you work a muscle, the more active it is, and the stronger it will become.  Since incline training increases muscle activation, it makes sense that it would increase the strength of those muscles.  Adding to this is the fact that the constant fight against gravity is intensified when you run uphill.  Your legs are working much harder at an incline, resulting in more strength gains when compared to flat running.Low Impact – Generally speaking, increased incline provides runners with a lower ground-contact time than flat terrain.  Your legs must move quicker to maintain the same speed, so you spend less time on the ground.  When you spend less time on the ground you place lower amounts of stress on your hips, knees, and feet.  Since we all know that running places a great deal of stress on the lower body, increased incline can be a great way to lower this stress, and thus reduce the risk of injury.Burn More Calories – This is a very simple concept—you’re working harder and putting out more effort.  Any time you do this, your body requires an increased energy production.  Any time we use more energy, we must burn more calories to do so.Great For Beginners – You’re new to the whole cardio and running world.  Maybe you’re not ready for distance running quite yet, but walking just isn’t cutting it.  Well, turn up the incline!!  Walking at an incline is a great way to bridge the gap between flat walking and running.  Incline will not only improve most cardio workouts, but it will also prepare your leg muscles for the rigors of running.So, next time you feel like you’re in a rut on the treadmill, forget about your normal workout and turn up that incline.  Or, better yet, go outside and find a hill and get some sprints in!!!  Your legs may hate it, but you’ll be glad you did it.Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


  ·  1 min

Rockin’ Music, Meet GPS Tracking

We’ve all been there. You lace up your shoes and fire up your favorite tracking app to start your workout. Then, you close your tracking app, open RockMyRun, select your music, and, finally, go.That’s a lot of steps, right? Even for avid step trackers like ourselves, sometimes you need a break.That’s why we’re excited to announce the latest update to our iOS app: GPS tracking.  GPS TrackingOne of the first things you’ll notice when you update to the latest version of RockMyRun is the new Now Playing screen. Now, you can observe stats related to your duration, distance, and pace in real-time. Simply enable “GPS Tracking” in the app, begin moving, and watch those numbers roll in.  Improved Finish ScreenOnce you’ve completed your workout, you will be given a quick recap of your performance. You can name each workout, rate and submit a review of the station you just listened to, and view your workout-specific time, distance, pace, heart rate, steps, and calories burned.  Workout HistoryYou asked and we delivered. No more wondering what you listened to during that amazing 4-miler last week. From today on, you will be able to access a continuous record of each workout on your new History screen.Get the music you love and the data you need, all in one place. All you need to do is update your iPhone app now to get the latest version of RockMyRun. And most importantly, drop us a line at support@rockmyrun.com to let us know how you feel about these updates!Curious about what we have in store for Apple Watch? Check it out here.


  ·  1 min

Rockin’ Music, Meet GPS Tracking

We’ve all been there. You lace up your shoes and fire up your favorite tracking app to start your workout. Then, you close your tracking app, open RockMyRun, select your music, and, finally, go.That’s a lot of steps, right? Even for avid step trackers like ourselves, sometimes you need a break.That’s why we’re excited to announce the latest update to our iOS app: GPS tracking.  GPS TrackingOne of the first things you’ll notice when you update to the latest version of RockMyRun is the new Now Playing screen. Now, you can observe stats related to your duration, distance, and pace in real-time. Simply enable “GPS Tracking” in the app, begin moving, and watch those numbers roll in.  Improved Finish ScreenOnce you’ve completed your workout, you will be given a quick recap of your performance. You can name each workout, rate and submit a review of the station you just listened to, and view your workout-specific time, distance, pace, heart rate, steps, and calories burned.  Workout HistoryYou asked and we delivered. No more wondering what you listened to during that amazing 4-miler last week. From today on, you will be able to access a continuous record of each workout on your new History screen.Get the music you love and the data you need, all in one place. All you need to do is update your iPhone app now to get the latest version of RockMyRun. And most importantly, drop us a line at support@rockmyrun.com to let us know how you feel about these updates!Curious about what we have in store for Apple Watch? Check it out here.


Return to Running: Easier Than You Think

  ·  3 min

Return to Running: Easier Than You Think

Odds are that at some point in your life, you’re going to have to take time away from running. It happens to everybody. Maybe it’s the end of a long race season and you’re simply burned out. Or maybe you’ve just married and had children. Or sometimes, holidays just get in the way. Regardless of the reason, you’re not alone. But, fear not, because getting back into that routine or following that training plan again may not be as difficult as it seems.LEARNING HOW TO RUNJust like a student in medical school is learning about the human body and how it functions, every person out on the road is teaching his or her own body how to run. Within the Central Nervous System, your brain and muscles communicate through electrical signals going back and forth. This feedback loop trains the muscles, both skeletal and respiratory, to adapt to the demands of running. Think of it like this: With every workout you do, you’re banking up memory on how to run. Just as with every time you studied in college, you improved your knowledge of a particular subject, you’re improving your body’s ability to run.Going even further than “training the CNS” is the fact that your body changes physiologically in response to running. The more you run and strengthen the muscles, the more nuclei they develop. The importance of this is that nuclei contain the DNA necessary and directly responsible for muscular growth. Now, here’s the real kicker…. Research shows that even if you quit running or exercising, these bad boys stick around. So, if you’re trying to get back into it after taking a long hiatus, you really are already one step ahead.THE BODY DOESN’T FORGETI have a lot of clients who ask me questions about the human body – how it adapts to certain exercise, the best exercise for this, the best food for that, etc. I’ve been out of school for over five years now, but I still remember the answers to these questions. My point is that, just like the brain remembers TONS of information, your body will remember how to run, and how to do it well. When starting back up again most runners will notice that, when compared to beginning for the first time, they are MUCH better. The active muscles have been trained before are able to perform well. The heart and cardiac muscles have been trained and do not become as stressed as before. Because of this, it’s fair to say that you can get in shape easier the second time around than the first time.Think about this… How many times have you seen an athlete of some sort pick a sport back up after a long break? Many times it’s almost as if they never left. Now, sure, sometimes it’s because they’re just that good, but many times it’s because their bodies have been through the rigors before and know how to adapt. You are the exact same! You may never be able to run a 6:00 mile, but you can pick right back up where you left off. Just like you know what it takes, your nervous system and skeletal muscles know what it takes too, and they’re ready for the challenge.All you gotta do now is get your butt up from the couch and get going!!Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


Return to Running: Easier Than You Think

  ·  3 min

Return to Running: Easier Than You Think

Odds are that at some point in your life, you’re going to have to take time away from running. It happens to everybody. Maybe it’s the end of a long race season and you’re simply burned out. Or maybe you’ve just married and had children. Or sometimes, holidays just get in the way. Regardless of the reason, you’re not alone. But, fear not, because getting back into that routine or following that training plan again may not be as difficult as it seems.LEARNING HOW TO RUNJust like a student in medical school is learning about the human body and how it functions, every person out on the road is teaching his or her own body how to run. Within the Central Nervous System, your brain and muscles communicate through electrical signals going back and forth. This feedback loop trains the muscles, both skeletal and respiratory, to adapt to the demands of running. Think of it like this: With every workout you do, you’re banking up memory on how to run. Just as with every time you studied in college, you improved your knowledge of a particular subject, you’re improving your body’s ability to run.Going even further than “training the CNS” is the fact that your body changes physiologically in response to running. The more you run and strengthen the muscles, the more nuclei they develop. The importance of this is that nuclei contain the DNA necessary and directly responsible for muscular growth. Now, here’s the real kicker…. Research shows that even if you quit running or exercising, these bad boys stick around. So, if you’re trying to get back into it after taking a long hiatus, you really are already one step ahead.THE BODY DOESN’T FORGETI have a lot of clients who ask me questions about the human body – how it adapts to certain exercise, the best exercise for this, the best food for that, etc. I’ve been out of school for over five years now, but I still remember the answers to these questions. My point is that, just like the brain remembers TONS of information, your body will remember how to run, and how to do it well. When starting back up again most runners will notice that, when compared to beginning for the first time, they are MUCH better. The active muscles have been trained before are able to perform well. The heart and cardiac muscles have been trained and do not become as stressed as before. Because of this, it’s fair to say that you can get in shape easier the second time around than the first time.Think about this… How many times have you seen an athlete of some sort pick a sport back up after a long break? Many times it’s almost as if they never left. Now, sure, sometimes it’s because they’re just that good, but many times it’s because their bodies have been through the rigors before and know how to adapt. You are the exact same! You may never be able to run a 6:00 mile, but you can pick right back up where you left off. Just like you know what it takes, your nervous system and skeletal muscles know what it takes too, and they’re ready for the challenge.All you gotta do now is get your butt up from the couch and get going!!Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


7 Ways to Keep Your Exercise Mojo During the Holidays

  ·  2 min

7 Ways to Keep Your Exercise Mojo During the Holidays

Between seasonal savory sweets, family gatherings and chilly weather, staying active and healthy over the holidays is no easy feat. However, with the right tools and mindset, you should be able to leap into January feeling fit, happy and healthy.Keep on reading for some tips on how to stay on track with your fitness goals this time of year.1. Invest in some winter gear. Running outside in cold weather, rain and snow is doable, but only with the right gear. Opt for sweat wicking clothing over cotton and layer up in cold weather. Hoping to run early or late at night? Invest in a good headlamp and reflective duds. Do some research on what kind of clothing and accessories work best for the weather in your area and make sure to dress accordingly. Still not sure how to dress? Check out this nifty ‘What To Wear’ online tool from Runner’s World.2. Adjust your schedule. Sticking to your regular routine can be tricky with vacations, holidays and visitors. Plan in advance by preemptively adjusting your workout routine—if you’re an evening runner plan to workout during lunch on days with holiday party obligations or if you’ll be on the road find a short (yet solid!) high intensity workout for days you’ll be traveling. Adjusting your routine in advance will make it harder to skip workouts due to an inconsistent daily schedule.3. Try something new. Winter is a great time to step outside your comfort zone. Get in your cardio by trying something new like ice-skating, learning to cross country ski, joining an indoor basketball league or testing out a new dance class.4. Learn to love the treadmill. Getting cardio done on a treadmill doesn’t mean you have to feel like a hamster in a wheel. There’s an abundance of engaging treadmill workouts that can keep you fit and entertained—for example, check out RockMyRun’s new Wednesday Workout treadmill blog series here for some ideas.5. Sign up for a race to keep motivated. Whether a spring marathon or New Year’s Eve 5K, signing up for a race will help you hold yourself accountable and stick to your workouts.6. Eat smart and find a balance. The holidays are home to a copious amount of rich, savory, heavy and delicious foods. The key is to find a balance. Don’t be afraid to enjoy yourself and indulge on major holidays or special family get-togethers. However, the holiday season shouldn’t be an excuse to eat unhealthy on a daily (or even weekly) basis. Stick to a healthy diet and don’t make a habit of sipping pumpkin spice lattes and eating sugar cookies throughout the entire season.7. Hydrate. Hydrate. Hydrate. We can’t emphasis this one enough. Hydrating will keep you healthy and help you avoid getting a nasty sickness.What about you? What’s the ONE thing you try to keep in mind during the holidays? Share with other RunRockers below.


7 Ways to Keep Your Exercise Mojo During the Holidays

  ·  2 min

7 Ways to Keep Your Exercise Mojo During the Holidays

Between seasonal savory sweets, family gatherings and chilly weather, staying active and healthy over the holidays is no easy feat. However, with the right tools and mindset, you should be able to leap into January feeling fit, happy and healthy.Keep on reading for some tips on how to stay on track with your fitness goals this time of year.1. Invest in some winter gear. Running outside in cold weather, rain and snow is doable, but only with the right gear. Opt for sweat wicking clothing over cotton and layer up in cold weather. Hoping to run early or late at night? Invest in a good headlamp and reflective duds. Do some research on what kind of clothing and accessories work best for the weather in your area and make sure to dress accordingly. Still not sure how to dress? Check out this nifty ‘What To Wear’ online tool from Runner’s World.2. Adjust your schedule. Sticking to your regular routine can be tricky with vacations, holidays and visitors. Plan in advance by preemptively adjusting your workout routine—if you’re an evening runner plan to workout during lunch on days with holiday party obligations or if you’ll be on the road find a short (yet solid!) high intensity workout for days you’ll be traveling. Adjusting your routine in advance will make it harder to skip workouts due to an inconsistent daily schedule.3. Try something new. Winter is a great time to step outside your comfort zone. Get in your cardio by trying something new like ice-skating, learning to cross country ski, joining an indoor basketball league or testing out a new dance class.4. Learn to love the treadmill. Getting cardio done on a treadmill doesn’t mean you have to feel like a hamster in a wheel. There’s an abundance of engaging treadmill workouts that can keep you fit and entertained—for example, check out RockMyRun’s new Wednesday Workout treadmill blog series here for some ideas.5. Sign up for a race to keep motivated. Whether a spring marathon or New Year’s Eve 5K, signing up for a race will help you hold yourself accountable and stick to your workouts.6. Eat smart and find a balance. The holidays are home to a copious amount of rich, savory, heavy and delicious foods. The key is to find a balance. Don’t be afraid to enjoy yourself and indulge on major holidays or special family get-togethers. However, the holiday season shouldn’t be an excuse to eat unhealthy on a daily (or even weekly) basis. Stick to a healthy diet and don’t make a habit of sipping pumpkin spice lattes and eating sugar cookies throughout the entire season.7. Hydrate. Hydrate. Hydrate. We can’t emphasis this one enough. Hydrating will keep you healthy and help you avoid getting a nasty sickness.What about you? What’s the ONE thing you try to keep in mind during the holidays? Share with other RunRockers below.


Benefits of Incline Training

  ·  3 min

Benefits of Incline Training

It’s the dead of winter and you are more than likely getting sick and tired of using the treadmill for your cardio. You’ve tried plenty of different interval workouts, varying your speed and distances.  But still, you’re getting bored.  Well, here’s a good way to freshen things up and still get in a hell of a workout.  Hit that button on the left instead of the one on the right, and start running uphill.Here are just a few of the benefits to incline training.Higher Muscle Activation – This is just a really fancy term that means more muscles are involved.  When compared with standard flat level running, incline increases the activation of almost every lower body muscle group (quadriceps, hamstrings, calves, hip flexors, glutes),  particularly the calves and hip flexors.  Your calves are stretched a bit more because of the angle of your foot while landing, while your hip flexors are used to pull your knees higher in order to combat the incline of the hill.  That’s not to say the other muscles aren’t grinding it out either, because when you crank the incline up, they all have to work harder.Build Leg Strength – This goes hand in hand with the previous section.  Conventional wisdom says that the more you work a muscle, the more active it is, and the stronger it will become.  Since incline training increases muscle activation, it makes sense that it would increase the strength of those muscles.  Adding to this is the fact that the constant fight against gravity is intensified when you run uphill.  Your legs are working much harder at an incline, resulting in more strength gains when compared to flat running.Low Impact – Generally speaking, increased incline provides runners with a lower ground-contact time than flat terrain.  Your legs must move quicker to maintain the same speed, so you spend less time on the ground.  When you spend less time on the ground you place lower amounts of stress on your hips, knees, and feet.  Since we all know that running places a great deal of stress on the lower body, increased incline can be a great way to lower this stress, and thus reduce the risk of injury.Burn More Calories – This is a very simple concept—you’re working harder and putting out more effort.  Any time you do this, your body requires an increased energy production.  Any time we use more energy, we must burn more calories to do so.Great For Beginners – You’re new to the whole cardio and running world.  Maybe you’re not ready for distance running quite yet, but walking just isn’t cutting it.  Well, turn up the incline!!  Walking at an incline is a great way to bridge the gap between flat walking and running.  Incline will not only improve most cardio workouts, but it will also prepare your leg muscles for the rigors of running.So, next time you feel like you’re in a rut on the treadmill, forget about your normal workout and turn up that incline.  Or, better yet, go outside and find a hill and get some sprints in!!!  Your legs may hate it, but you’ll be glad you did it.Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


Benefits of Incline Training

  ·  3 min

Benefits of Incline Training

It’s the dead of winter and you are more than likely getting sick and tired of using the treadmill for your cardio. You’ve tried plenty of different interval workouts, varying your speed and distances.  But still, you’re getting bored.  Well, here’s a good way to freshen things up and still get in a hell of a workout.  Hit that button on the left instead of the one on the right, and start running uphill.Here are just a few of the benefits to incline training.Higher Muscle Activation – This is just a really fancy term that means more muscles are involved.  When compared with standard flat level running, incline increases the activation of almost every lower body muscle group (quadriceps, hamstrings, calves, hip flexors, glutes),  particularly the calves and hip flexors.  Your calves are stretched a bit more because of the angle of your foot while landing, while your hip flexors are used to pull your knees higher in order to combat the incline of the hill.  That’s not to say the other muscles aren’t grinding it out either, because when you crank the incline up, they all have to work harder.Build Leg Strength – This goes hand in hand with the previous section.  Conventional wisdom says that the more you work a muscle, the more active it is, and the stronger it will become.  Since incline training increases muscle activation, it makes sense that it would increase the strength of those muscles.  Adding to this is the fact that the constant fight against gravity is intensified when you run uphill.  Your legs are working much harder at an incline, resulting in more strength gains when compared to flat running.Low Impact – Generally speaking, increased incline provides runners with a lower ground-contact time than flat terrain.  Your legs must move quicker to maintain the same speed, so you spend less time on the ground.  When you spend less time on the ground you place lower amounts of stress on your hips, knees, and feet.  Since we all know that running places a great deal of stress on the lower body, increased incline can be a great way to lower this stress, and thus reduce the risk of injury.Burn More Calories – This is a very simple concept—you’re working harder and putting out more effort.  Any time you do this, your body requires an increased energy production.  Any time we use more energy, we must burn more calories to do so.Great For Beginners – You’re new to the whole cardio and running world.  Maybe you’re not ready for distance running quite yet, but walking just isn’t cutting it.  Well, turn up the incline!!  Walking at an incline is a great way to bridge the gap between flat walking and running.  Incline will not only improve most cardio workouts, but it will also prepare your leg muscles for the rigors of running.So, next time you feel like you’re in a rut on the treadmill, forget about your normal workout and turn up that incline.  Or, better yet, go outside and find a hill and get some sprints in!!!  Your legs may hate it, but you’ll be glad you did it.Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


  ·  1 min

Rockin’ Music, Meet GPS Tracking

We’ve all been there. You lace up your shoes and fire up your favorite tracking app to start your workout. Then, you close your tracking app, open RockMyRun, select your music, and, finally, go.That’s a lot of steps, right? Even for avid step trackers like ourselves, sometimes you need a break.That’s why we’re excited to announce the latest update to our iOS app: GPS tracking.  GPS TrackingOne of the first things you’ll notice when you update to the latest version of RockMyRun is the new Now Playing screen. Now, you can observe stats related to your duration, distance, and pace in real-time. Simply enable “GPS Tracking” in the app, begin moving, and watch those numbers roll in.  Improved Finish ScreenOnce you’ve completed your workout, you will be given a quick recap of your performance. You can name each workout, rate and submit a review of the station you just listened to, and view your workout-specific time, distance, pace, heart rate, steps, and calories burned.  Workout HistoryYou asked and we delivered. No more wondering what you listened to during that amazing 4-miler last week. From today on, you will be able to access a continuous record of each workout on your new History screen.Get the music you love and the data you need, all in one place. All you need to do is update your iPhone app now to get the latest version of RockMyRun. And most importantly, drop us a line at support@rockmyrun.com to let us know how you feel about these updates!Curious about what we have in store for Apple Watch? Check it out here.


  ·  1 min

Rockin’ Music, Meet GPS Tracking

We’ve all been there. You lace up your shoes and fire up your favorite tracking app to start your workout. Then, you close your tracking app, open RockMyRun, select your music, and, finally, go.That’s a lot of steps, right? Even for avid step trackers like ourselves, sometimes you need a break.That’s why we’re excited to announce the latest update to our iOS app: GPS tracking.  GPS TrackingOne of the first things you’ll notice when you update to the latest version of RockMyRun is the new Now Playing screen. Now, you can observe stats related to your duration, distance, and pace in real-time. Simply enable “GPS Tracking” in the app, begin moving, and watch those numbers roll in.  Improved Finish ScreenOnce you’ve completed your workout, you will be given a quick recap of your performance. You can name each workout, rate and submit a review of the station you just listened to, and view your workout-specific time, distance, pace, heart rate, steps, and calories burned.  Workout HistoryYou asked and we delivered. No more wondering what you listened to during that amazing 4-miler last week. From today on, you will be able to access a continuous record of each workout on your new History screen.Get the music you love and the data you need, all in one place. All you need to do is update your iPhone app now to get the latest version of RockMyRun. And most importantly, drop us a line at support@rockmyrun.com to let us know how you feel about these updates!Curious about what we have in store for Apple Watch? Check it out here.


Return to Running: Easier Than You Think

  ·  3 min

Return to Running: Easier Than You Think

Odds are that at some point in your life, you’re going to have to take time away from running. It happens to everybody. Maybe it’s the end of a long race season and you’re simply burned out. Or maybe you’ve just married and had children. Or sometimes, holidays just get in the way. Regardless of the reason, you’re not alone. But, fear not, because getting back into that routine or following that training plan again may not be as difficult as it seems.LEARNING HOW TO RUNJust like a student in medical school is learning about the human body and how it functions, every person out on the road is teaching his or her own body how to run. Within the Central Nervous System, your brain and muscles communicate through electrical signals going back and forth. This feedback loop trains the muscles, both skeletal and respiratory, to adapt to the demands of running. Think of it like this: With every workout you do, you’re banking up memory on how to run. Just as with every time you studied in college, you improved your knowledge of a particular subject, you’re improving your body’s ability to run.Going even further than “training the CNS” is the fact that your body changes physiologically in response to running. The more you run and strengthen the muscles, the more nuclei they develop. The importance of this is that nuclei contain the DNA necessary and directly responsible for muscular growth. Now, here’s the real kicker…. Research shows that even if you quit running or exercising, these bad boys stick around. So, if you’re trying to get back into it after taking a long hiatus, you really are already one step ahead.THE BODY DOESN’T FORGETI have a lot of clients who ask me questions about the human body – how it adapts to certain exercise, the best exercise for this, the best food for that, etc. I’ve been out of school for over five years now, but I still remember the answers to these questions. My point is that, just like the brain remembers TONS of information, your body will remember how to run, and how to do it well. When starting back up again most runners will notice that, when compared to beginning for the first time, they are MUCH better. The active muscles have been trained before are able to perform well. The heart and cardiac muscles have been trained and do not become as stressed as before. Because of this, it’s fair to say that you can get in shape easier the second time around than the first time.Think about this… How many times have you seen an athlete of some sort pick a sport back up after a long break? Many times it’s almost as if they never left. Now, sure, sometimes it’s because they’re just that good, but many times it’s because their bodies have been through the rigors before and know how to adapt. You are the exact same! You may never be able to run a 6:00 mile, but you can pick right back up where you left off. Just like you know what it takes, your nervous system and skeletal muscles know what it takes too, and they’re ready for the challenge.All you gotta do now is get your butt up from the couch and get going!!Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


Return to Running: Easier Than You Think

  ·  3 min

Return to Running: Easier Than You Think

Odds are that at some point in your life, you’re going to have to take time away from running. It happens to everybody. Maybe it’s the end of a long race season and you’re simply burned out. Or maybe you’ve just married and had children. Or sometimes, holidays just get in the way. Regardless of the reason, you’re not alone. But, fear not, because getting back into that routine or following that training plan again may not be as difficult as it seems.LEARNING HOW TO RUNJust like a student in medical school is learning about the human body and how it functions, every person out on the road is teaching his or her own body how to run. Within the Central Nervous System, your brain and muscles communicate through electrical signals going back and forth. This feedback loop trains the muscles, both skeletal and respiratory, to adapt to the demands of running. Think of it like this: With every workout you do, you’re banking up memory on how to run. Just as with every time you studied in college, you improved your knowledge of a particular subject, you’re improving your body’s ability to run.Going even further than “training the CNS” is the fact that your body changes physiologically in response to running. The more you run and strengthen the muscles, the more nuclei they develop. The importance of this is that nuclei contain the DNA necessary and directly responsible for muscular growth. Now, here’s the real kicker…. Research shows that even if you quit running or exercising, these bad boys stick around. So, if you’re trying to get back into it after taking a long hiatus, you really are already one step ahead.THE BODY DOESN’T FORGETI have a lot of clients who ask me questions about the human body – how it adapts to certain exercise, the best exercise for this, the best food for that, etc. I’ve been out of school for over five years now, but I still remember the answers to these questions. My point is that, just like the brain remembers TONS of information, your body will remember how to run, and how to do it well. When starting back up again most runners will notice that, when compared to beginning for the first time, they are MUCH better. The active muscles have been trained before are able to perform well. The heart and cardiac muscles have been trained and do not become as stressed as before. Because of this, it’s fair to say that you can get in shape easier the second time around than the first time.Think about this… How many times have you seen an athlete of some sort pick a sport back up after a long break? Many times it’s almost as if they never left. Now, sure, sometimes it’s because they’re just that good, but many times it’s because their bodies have been through the rigors before and know how to adapt. You are the exact same! You may never be able to run a 6:00 mile, but you can pick right back up where you left off. Just like you know what it takes, your nervous system and skeletal muscles know what it takes too, and they’re ready for the challenge.All you gotta do now is get your butt up from the couch and get going!!Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


7 Ways to Keep Your Exercise Mojo During the Holidays

  ·  2 min

7 Ways to Keep Your Exercise Mojo During the Holidays

Between seasonal savory sweets, family gatherings and chilly weather, staying active and healthy over the holidays is no easy feat. However, with the right tools and mindset, you should be able to leap into January feeling fit, happy and healthy.Keep on reading for some tips on how to stay on track with your fitness goals this time of year.1. Invest in some winter gear. Running outside in cold weather, rain and snow is doable, but only with the right gear. Opt for sweat wicking clothing over cotton and layer up in cold weather. Hoping to run early or late at night? Invest in a good headlamp and reflective duds. Do some research on what kind of clothing and accessories work best for the weather in your area and make sure to dress accordingly. Still not sure how to dress? Check out this nifty ‘What To Wear’ online tool from Runner’s World.2. Adjust your schedule. Sticking to your regular routine can be tricky with vacations, holidays and visitors. Plan in advance by preemptively adjusting your workout routine—if you’re an evening runner plan to workout during lunch on days with holiday party obligations or if you’ll be on the road find a short (yet solid!) high intensity workout for days you’ll be traveling. Adjusting your routine in advance will make it harder to skip workouts due to an inconsistent daily schedule.3. Try something new. Winter is a great time to step outside your comfort zone. Get in your cardio by trying something new like ice-skating, learning to cross country ski, joining an indoor basketball league or testing out a new dance class.4. Learn to love the treadmill. Getting cardio done on a treadmill doesn’t mean you have to feel like a hamster in a wheel. There’s an abundance of engaging treadmill workouts that can keep you fit and entertained—for example, check out RockMyRun’s new Wednesday Workout treadmill blog series here for some ideas.5. Sign up for a race to keep motivated. Whether a spring marathon or New Year’s Eve 5K, signing up for a race will help you hold yourself accountable and stick to your workouts.6. Eat smart and find a balance. The holidays are home to a copious amount of rich, savory, heavy and delicious foods. The key is to find a balance. Don’t be afraid to enjoy yourself and indulge on major holidays or special family get-togethers. However, the holiday season shouldn’t be an excuse to eat unhealthy on a daily (or even weekly) basis. Stick to a healthy diet and don’t make a habit of sipping pumpkin spice lattes and eating sugar cookies throughout the entire season.7. Hydrate. Hydrate. Hydrate. We can’t emphasis this one enough. Hydrating will keep you healthy and help you avoid getting a nasty sickness.What about you? What’s the ONE thing you try to keep in mind during the holidays? Share with other RunRockers below.


7 Ways to Keep Your Exercise Mojo During the Holidays

  ·  2 min

7 Ways to Keep Your Exercise Mojo During the Holidays

Between seasonal savory sweets, family gatherings and chilly weather, staying active and healthy over the holidays is no easy feat. However, with the right tools and mindset, you should be able to leap into January feeling fit, happy and healthy.Keep on reading for some tips on how to stay on track with your fitness goals this time of year.1. Invest in some winter gear. Running outside in cold weather, rain and snow is doable, but only with the right gear. Opt for sweat wicking clothing over cotton and layer up in cold weather. Hoping to run early or late at night? Invest in a good headlamp and reflective duds. Do some research on what kind of clothing and accessories work best for the weather in your area and make sure to dress accordingly. Still not sure how to dress? Check out this nifty ‘What To Wear’ online tool from Runner’s World.2. Adjust your schedule. Sticking to your regular routine can be tricky with vacations, holidays and visitors. Plan in advance by preemptively adjusting your workout routine—if you’re an evening runner plan to workout during lunch on days with holiday party obligations or if you’ll be on the road find a short (yet solid!) high intensity workout for days you’ll be traveling. Adjusting your routine in advance will make it harder to skip workouts due to an inconsistent daily schedule.3. Try something new. Winter is a great time to step outside your comfort zone. Get in your cardio by trying something new like ice-skating, learning to cross country ski, joining an indoor basketball league or testing out a new dance class.4. Learn to love the treadmill. Getting cardio done on a treadmill doesn’t mean you have to feel like a hamster in a wheel. There’s an abundance of engaging treadmill workouts that can keep you fit and entertained—for example, check out RockMyRun’s new Wednesday Workout treadmill blog series here for some ideas.5. Sign up for a race to keep motivated. Whether a spring marathon or New Year’s Eve 5K, signing up for a race will help you hold yourself accountable and stick to your workouts.6. Eat smart and find a balance. The holidays are home to a copious amount of rich, savory, heavy and delicious foods. The key is to find a balance. Don’t be afraid to enjoy yourself and indulge on major holidays or special family get-togethers. However, the holiday season shouldn’t be an excuse to eat unhealthy on a daily (or even weekly) basis. Stick to a healthy diet and don’t make a habit of sipping pumpkin spice lattes and eating sugar cookies throughout the entire season.7. Hydrate. Hydrate. Hydrate. We can’t emphasis this one enough. Hydrating will keep you healthy and help you avoid getting a nasty sickness.What about you? What’s the ONE thing you try to keep in mind during the holidays? Share with other RunRockers below.


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