MO' Cowbell Marathon http://www.mocowbellmarathon.com Sunday, October 6, 2013 in St. Charles, MO Mon, 29 Apr 2013 21:31:35 +0000 en hourly 1 http://wordpress.org/?v=3.3.1 Wanting to give up? Find a friend… http://www.mocowbellmarathon.com/wanting-to-give-up-find-a-friend/ http://www.mocowbellmarathon.com/wanting-to-give-up-find-a-friend/#comments Tue, 25 Sep 2012 18:22:00 +0000 kabbey http://www.mocowbellmarathon.com/?p=1715 BJC WellAware manager Jeremy Koerber talks about the importance of having a strong support system when preparing for a half-marathon or other sporting event. This video is part of a series intended to help runners in the upcoming MO’ Cowbell half marathon prepare.

 

Click here to find out how support systems are the difference between quitting and crossing the finish line!  This video was produced by MO’ Cowbell’s headlining sponsor, Barnes-Jewish St. Peters Hospital and Progress West HealthCare Center.

]]> http://www.mocowbellmarathon.com/wanting-to-give-up-find-a-friend/feed/ 0 How-To: Train for a Half Marathon http://www.mocowbellmarathon.com/how-to-train-for-a-half-marathon/ http://www.mocowbellmarathon.com/how-to-train-for-a-half-marathon/#comments Wed, 19 Sep 2012 17:37:48 +0000 kabbey http://www.mocowbellmarathon.com/?p=1710 BJC WellAware Center manager Jeremy Koerber shares five things you must do to prepare for a half marathon. This video is part of a series intended to help runners in the upcoming MO’ Cowbell half marathon prepare.

Click here to see the full video from Barnes-Jewish St. Peters Hospital and Progress West HealthCare Center, our headlining sponsor!

]]> http://www.mocowbellmarathon.com/how-to-train-for-a-half-marathon/feed/ 0 Goals aren’t just for Hockey! http://www.mocowbellmarathon.com/goals-are-just-for-hockey/ http://www.mocowbellmarathon.com/goals-are-just-for-hockey/#comments Thu, 13 Sep 2012 18:46:03 +0000 kabbey http://www.mocowbellmarathon.com/?p=1703 BJC WellAware manager Jeremy Koerber talks about the importance of setting goals when preparing for a half-marathon or other sporting event. This video is part of a series intended to help runners in the upcoming MO’ Cowbell half marathon prepare.

 

Click here to see how setting a goal of running is a key component to finishing the half marathon race for the first time!!

]]> http://www.mocowbellmarathon.com/goals-are-just-for-hockey/feed/ 0 Now is NOT the time to get injured… http://www.mocowbellmarathon.com/now-is-not-the-time-to-get-injured/ http://www.mocowbellmarathon.com/now-is-not-the-time-to-get-injured/#comments Fri, 31 Aug 2012 16:15:00 +0000 kabbey http://www.mocowbellmarathon.com/?p=1682 Injury Prevention Tips

Follow these tips to help prevent injuries while you train:

  • Don’t increase your mileage by more than 10% each week
  • Don’t run over 45 miles in a week
  • Avoid slanted or uneven surfaces
  • If you are feeling pain, stop running and rest for 2-3 days. If the pain persists for more than a week, talk to your doctor
  • Lessen the strain on your joints by alternating hard and easy workouts
  • Get a new pair of shoes every 500 miles you run

For more tips on how to train and stay healthy visit www.bjsph.org/HealthLibrary.

To find a physician call 636.982.WELL or 636-344-CARE.

]]> http://www.mocowbellmarathon.com/now-is-not-the-time-to-get-injured/feed/ 0 New at training? Well run like a pro starting today! http://www.mocowbellmarathon.com/new-at-training-well-run-like-a-pro-starting-today/ http://www.mocowbellmarathon.com/new-at-training-well-run-like-a-pro-starting-today/#comments Tue, 31 Jul 2012 02:40:38 +0000 kabbey http://www.mocowbellmarathon.com/?p=1641 Follow these tips to help prevent injuries while you train:

  • Don’t increase your mileage by more than 10% each week
  • Don’t run over 45 miles in a week
  • Avoid slanted or uneven surfaces
  • If you are feeling pain, stop running and rest for 2-3 days. If the pain persists for more than a week, talk to your doctor
  • Lessen the strain on your joints by alternating hard and easy workouts
  • Get a new pair of shoes every 500 miles you run

For more tips on how to train and stay healthy visit www.bjsph.org/HealthLibrary.
To find a physician call 636.982.WELL or 636-344-CARE.

]]> http://www.mocowbellmarathon.com/new-at-training-well-run-like-a-pro-starting-today/feed/ 0 Wear the right gear… http://www.mocowbellmarathon.com/wear-the-right-gear/ http://www.mocowbellmarathon.com/wear-the-right-gear/#comments Tue, 31 Jul 2012 02:36:33 +0000 kabbey http://www.mocowbellmarathon.com/?p=1636 What you wear can make all of the difference when you run. In hot weather wear lightweight, breathable shirts and shorts. When it comes to those cooler fall days get moisture wicking base layers.

The Big River Running Company has examples of this type of apparel online or at their store.
2548 Hwy K, O’Fallon, MO 63368
636 379 3888
bigriverrunning.com


For more information or for referral to a Primary Care Physician, call 636.344.CARE (2273)

]]> http://www.mocowbellmarathon.com/wear-the-right-gear/feed/ 0 Who says you shouldn’t eat carbs… http://www.mocowbellmarathon.com/who-says-you-shouldnt-eat-carbs/ http://www.mocowbellmarathon.com/who-says-you-shouldnt-eat-carbs/#comments Tue, 31 Jul 2012 02:32:44 +0000 kabbey http://www.mocowbellmarathon.com/?p=1629 Eat plenty of carbohydrates since those are our body’s main source of energy. Replenish this energy throughout the race with things like fruit, energy bars/gels, etc.

 

Lindsay Farb
Registered Dietitian
Barnes-Jewish St. Peters Hospital
For more information, or for referral to a Primary Care Physician, call 636.928.WELL (9355)

]]> http://www.mocowbellmarathon.com/who-says-you-shouldnt-eat-carbs/feed/ 0 Runner’s Quote http://www.mocowbellmarathon.com/runners-quote-2/ http://www.mocowbellmarathon.com/runners-quote-2/#comments Tue, 03 Jul 2012 14:34:02 +0000 kabbey http://www.mocowbellmarathon.com/?p=1588 “The miracle isn’t that I finished. The miracle is that I had the courage to start.”
-John Bingham

]]> http://www.mocowbellmarathon.com/runners-quote-2/feed/ 0 Running comes with strings attached? http://www.mocowbellmarathon.com/running-comes-with-strings-attached/ http://www.mocowbellmarathon.com/running-comes-with-strings-attached/#comments Wed, 21 Sep 2011 21:21:00 +0000 kabbey http://www.mocowbellmarathon.com/?p=1262 Hamstrings that is!  Are you doing all you can to get peak performance out of your legs?  Are you stretching your hamstrings properly?  Believe it or not there is a proper technique!  Check out this video by Keith Cronin of SSM Physical Therapy to find out how just a few moves can make a big difference!

Keith J. Cronin, a physical therapist in St. Peters with SSM Physical Therapy works to rehabilitate individuals of all ages, backgrounds, and activity levels to guide them towards healthy and happy living.  Keith earned his bachelor’s at Truman State University, a Doctorate in Physical Therapy from Belmont University in Nashville, TN and a Certified Strength and Conditioning Specialist certificate.  He is also a contributor for www.suite101.com on health related topics and www.momsteam.com on injury prevention to make  youth sports smarter and safer.

Find a SSM Physical Therapy location near you!

]]> http://www.mocowbellmarathon.com/running-comes-with-strings-attached/feed/ 0 Just ran 13.1 miles….time to eat! http://www.mocowbellmarathon.com/just-ran-13-1-miles-time-to-eat/ http://www.mocowbellmarathon.com/just-ran-13-1-miles-time-to-eat/#comments Tue, 13 Sep 2011 15:24:55 +0000 kabbey http://www.mocowbellmarathon.com/?p=1246 The worst mistake you can make is to neglect to refuel after the race is over. Recovery is the most important part of nutrition and timing is critical. 15-30 minutes after the race is ideal with continued small meals every 30 minutes until your caloric replacement goal is met.

The post race meal is key for reducing muscle damage, soreness, and breakdown and it helps your body begin the recovery process through the release of insulin.

Post race foods should focus on high glycemic foods with protein such as raw granola and fruit with yogurt.  Another option would be hummus or nut butters on whole grain or sprouted bread. Liquids or softer foods can be easier on the digestive system, so smoothies or real fruit juices are great options as well. It is helpful to avoid fats immediately after a workout as they can slow down absorption of the nutrients your body needs. The goal is to stimulate the production of insulin as quickly as possible, as it is responsible for the physiological rebuilding necessary after a long race. So the sooner you begin the process, the better!

Also make sure to drink plenty of water along with any solid foods to aid in digestion.

For more information visit Jessica Thenhaus’s nutrition site at www.jessicathenhaus.com.

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