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- Run News for March 20, 2025
Run News for March 20, 2025
The Rundown
March 20th, 2025
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Teen runner who hit opponent with baton describes it as an accident
Alaila Everett, a high school sprinter in Virginia, hit her opponent (Kaelen Tucker) on the head with her baton during a state championship race earlier this month. Alaila recently shared that it was an accident and that she did not hit her competition on purpose.
The incident occurred during the 4×200 meter relay. A video capturing the incident showed Kaelen clutching her head and falling towards the infield after getting hit by the baton.
9 nutritious salads
Eating plates full of color is a great way to consume many nutrients. Colors in fruits and vegetables indicate different nutrients, so eating a variety of colors helps us to consumption diverse nutrients.
For example, red produce—like tomatoes and pink grapefruit—typically contains lycopene, a micronutrient that may reduce risk of heart disease. The antioxidant beta-carotene is found in yellow and orange foods, such as carrots and bell peppers.
Here are 7 salad recipes to help you eat the rainbow
High-Protein Salads
Shrimp Avocado Salad from Trifecta Nutrition: Shrimp is great for salads because it cooks quickly and has a lot of protein. This salad gets healthy fats from avocado and deep flavor from a mix of garlic, cayenne, cilantro, and parsley.
Sesame Chicken Salad from Ambitious Kitchen: This salad delivers crunch with raw, shredded green and red cabbage, carrots, and nuts. The flavor from coconut aminos, sesame oil, and ginger allows for flavor without sugar.
Strawberry Chicken Salad from Food Faith Fitness: A mix of pecans, baby spinach, and avocado provide nearly 13 grams of fiber, while goat cheese adds a creamy tang.
High-Fiber Salads
Spicy Cashew Chickpea Broccoli Salad from Ambitious Kitchen: Filled with broccoli, red cabbage, carrots, and chickpeas, this Thai-inspired dish delivers 10 grams of fiber.
Three Bean Salad from Eating Bird Food: A mix of green beans, chickpeas, and kidney beans creates a colorful plate. This dish contains only 11 grams of protein, so consider pairing it with an additional source like grilled chicken.
High-Antioxidant Salads
Chopped Salad With Shrimp, Apple, & Pecans from EatingWell: With red apple, radicchio, celery, pecans, carrot, and romaine lettuce, this salad scores high on color, crunch, and micronutrients.
Spinach Berry Antioxidant Salad from The Harvest Kitchen: A mix of pomegranate arils, spinach, and walnuts provides nutrients like potassium, iron, and copper.
Salads With Healthy Fats
Green Goddess Salad from Joyful Healthy Eats: This salad uses protein-rich Greek yogurt instead of mayo and sour cream. Sunflower seeds and avocado lend additional healthy fats.
Chopped Salmon Salad from Primavera Kitchen: Salmon is a great source of omega-3 fatty acids, while avocado and extra-virgin olive oil provide monounsaturated fats.
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5 hip flexor exercises for runners
Many people neglect to stretch hip flexors— muscles in the front part of the hip. When tight, the stiffness in hip flexors contributes to lower back pain and prevents optimal running.
Running can make hip flexors tight and overworked. If ignored, tight hip flexors can lead to increased strain on the knee and lower back. Regularly doing hip flexor exercises like the 5 listed below can help.
Half-kneeling hip flexor stretch: A good static stretch for after exercising.
From a standing position, place the knee of the side to be stretched on the floor and the opposite foot out in front of you.
Flatten your lower back by tightening your abdominal muscles. Often, the flattening of the lower back will be enough of a stretch. If not, move your hips forward while keeping your back flat.
Hold for one minute and repeat on the other side.
Supine hip flexor stretch: Improve hip and back mobility.
Lie on your back with your knees bent and feet on the floor.
Pull one knee toward your chest while extending the other leg straight out in front of you, keeping it on the floor.
Hold for one minute and repeat on the other side.
Side lying hip flexor stretch: Improve mobility by extending the hip flexors in the opposite direction.
Lie on the side to be stretched. Bring your top knee toward your chest until that hip and knee are at a 90-degree angle, and rest that knee on the floor.
Reach back with your top hand and grab the ankle on the side to be stretched.
Pull your heel up toward your buttock. You can use a towel around the ankle if you cannot reach your ankle with your hand.
Hold for one minute and then repeat on the other side and leg.
Seated figure-four stretch: This hip flexor stretch opens up the hips and relieves tension.
Sit up straight in a chair with your feet flat on the floor.
Cross one foot over your opposite knee. Gently lean forward.
Hold for one minute and repeat with the other leg.
Couch stretch: This stretch extends hip flexors in the opposite direction than they tend to be used, which is great for mobility.
Get on your hands and knees in front of a couch, facing away from it.
Place one shin on the back of the couch, keeping your knee bent.
Your leg in front of the couch should be bent at 90 degrees at the knee. Raise your upper body up straight and hold for one minute before repeating on the other side.
Taiwan marathon gives prizes in the shape of a Chinese machine gun
Taiwan politicians and marathon organizers apologized for giving out trophies in the shape of a Chinese QBZ-95 machine gun at a recent race.
6 tips to qualify for the Boston Marathon
Practice Even Splits: Data has shown that it’s smarter to run 1 consistent pace from start to finish then to run a negative split (faster in the second half than the first)!
Workout at your goal race pace
Train your legs and brain to know how that pace feels
Do a half marathon several months ahead of your marathon to practice even splits
Remember that working on your short speed helps your marathon speed
Increased Overall Mileage: There is a correlation between increasing total running volume and dropping marathon time. This means that it is beneficial to utilize recovery runs to get in miles without tearing down the body and making only a small portion of work intense. Try double run days to increase mileage.
Find Inner Belief: The mental side of marathon training is often overlooked as we focus on mileage. But training your brain is one of the fastest ways to make progress. Believe in yourself!
Get a Coach and think about Race Day: Use a coach to tweak training plans and create a race day marathon plan. Having a detailed plan can help folks to stay relaxed during races. Find the right running coach and commit to following the plan.
Recover: Learn when to work and when to recover. Work hard while being purposeful and focused. Otherwise? Relax. Have a real recovery plan, and stick to it. Recovery starts the moment you start your cool down. If we aren’t recovering between workouts then we don’t have the energy needed to push the pace on our next speed workout or to hit those long run miles.
After long runs take an epsom salt bath to relax tired muscles
After any run make sure you are refueling with protein to help with muscle repair
Eat a true marathoner runners diet – ENOUGH food, not just quick carbs.
Know when you’re pushing too far and need a complete rest day.
Enjoy a massage gun!
Strength training: A good Boston Marathon Training Program must have strength training. It’s become more and more obvious in recent years that running and weight lifting done in combination are the best way to get faster, leaner and stay injury free.
Start with 2 days a week of body weight workouts for 20 minutes.
Eliminating a training run to make time for strength results in faster running.
Build up to using dumbbells, so you get to a performance rep range and engaging the core to practice full body stability. Work on increasing the total weight so you’re only doing 4-6 reps
Plyometrics have been proven to improve running time!
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Running speeds at different marathon paces
@_charihawkins It’s amazing to see the different Marathon pacing!⚡️Runners that do this for 26.2 miles are incredible. 2 hour marathon - 4:34 / mile 3 ... See more
Your Daily Dose Of Usain⚡️
Usain sprinting
Words To Run By 🏃♀️🏃🏽♂️
The most effective way to do it, is to do it.