https://www.trainwellracewell.com/Running tips from coach CJ Hitzhttps://www.trainwellracewell.com/start-the-new-year-off-right/https://www.trainwellracewell.com/start-the-new-year-off-right/Mon, 15 Jan 2024 16:42:16 -0700Most resolutions fail. CJ Hitz shares 5 tips for runners: set a specific goal, go one day at a time, announce it, start now and bounce back fast.https://www.trainwellracewell.com/healing-our-achilles-heels/https://www.trainwellracewell.com/healing-our-achilles-heels/Wed, 28 Oct 2020 16:55:15 -0700How CJ Hitz got Achilles tendonitis after a summer off, and the protocol that helped him heal: ice dipping, Graston, calf stretches and foam rolling.https://www.trainwellracewell.com/strawberry-strides-smoothie/https://www.trainwellracewell.com/strawberry-strides-smoothie/Wed, 09 Oct 2019 13:37:44 -0700A simple strawberry smoothie for runners with almond milk, fresh basil, lemon and plant-based protein. Get the full ingredient list and why it helps.https://www.trainwellracewell.com/pumpkin-pie-pr-smoothie/https://www.trainwellracewell.com/pumpkin-pie-pr-smoothie/Wed, 11 Sep 2019 12:32:42 -0700A pumpkin pie smoothie that doubles as a post-run recovery dessert, plus CJ Hitz's tip on planning 12-18 weeks ahead for your next PR.https://www.trainwellracewell.com/key-lime-strides-smoothie/https://www.trainwellracewell.com/key-lime-strides-smoothie/Tue, 28 May 2019 15:58:59 -0700A refreshing key lime pie smoothie with coconut milk and lime, plus CJ Hitz's tip on adding 15-20 second strides to your easy runs to stay sharp.https://www.trainwellracewell.com/cjs-lessons-learned-biting-off-more-than-i-could-chew/https://www.trainwellracewell.com/cjs-lessons-learned-biting-off-more-than-i-could-chew/Thu, 27 Sep 2018 12:47:02 -0700After 20 years away from running, CJ Hitz jumped straight into a 50k and a marathon. What went wrong, and the training and fueling lessons he learned.https://www.trainwellracewell.com/choco-caramel-almond-delight-smoothie/https://www.trainwellracewell.com/choco-caramel-almond-delight-smoothie/Thu, 05 Jul 2018 13:52:07 -0700A decadent chocolate, caramel and almond smoothie for post-workout recovery, with nutrition facts and CJ Hitz's tip on earning it with a long run.https://www.trainwellracewell.com/tabata-training-short-truly-sweet/https://www.trainwellracewell.com/tabata-training-short-truly-sweet/Tue, 30 Jan 2018 14:19:54 -0700How to do a Tabata running workout: warm up, run 20 seconds hard, rest 10, repeat 8 times. CJ Hitz explains who it suits and what it builds.https://www.trainwellracewell.com/juicing-great-way-boost-nutrition-around-holidays/https://www.trainwellracewell.com/juicing-great-way-boost-nutrition-around-holidays/Wed, 06 Dec 2017 12:55:50 -0700CJ and Shelley Hitz tried a one-week juice reboot after Thanksgiving. How the first days felt, what changed, and their Mean Green juice recipe.https://www.trainwellracewell.com/caramel-apple-cool-smoothie/https://www.trainwellracewell.com/caramel-apple-cool-smoothie/Mon, 24 Apr 2017 16:13:39 -0700A caramel apple smoothie made with Granny Smith apple, Medjool dates, spinach and honey, plus CJ Hitz's tip on why a 1-2 mile cool down matters.https://www.trainwellracewell.com/importance-sleep-runners/https://www.trainwellracewell.com/importance-sleep-runners/Mon, 23 Jan 2017 16:29:35 -0700Quality sleep is a runner's most important recovery tool. CJ Hitz explains the roles of HGH and cortisol and shares 4 practical tips to sleep better.https://www.trainwellracewell.com/oatmeal-protein-balls/https://www.trainwellracewell.com/oatmeal-protein-balls/Wed, 11 Jan 2017 09:39:59 -0700An easy recipe for oatmeal protein balls with oats, nut butter, flax seed and honey. Mix, roll and chill for a quick runner's snack that freezes well.https://www.trainwellracewell.com/colorado-springs-running-coach/https://www.trainwellracewell.com/colorado-springs-running-coach/Fri, 06 Jan 2017 13:41:59 -0700How CJ Hitz went from 207 pounds and a 30-minute 5k to a 16:33 masters runner and USATF certified running coach in Colorado Springs.https://www.trainwellracewell.com/cocomint-christmas-cheer-smoothie/https://www.trainwellracewell.com/cocomint-christmas-cheer-smoothie/Wed, 21 Dec 2016 12:04:49 -0700A festive mint smoothie with coconut milk, fresh mint leaves, banana and plant protein, plus CJ Hitz's advice on staying consistent over the holidays.https://www.trainwellracewell.com/cinnamon-roll-recovery-smoothie/https://www.trainwellracewell.com/cinnamon-roll-recovery-smoothie/Mon, 12 Sep 2016 10:58:42 -0700Watch CJ Hitz make the Cinnamon Roll Recovery smoothie, basically a cinnamon roll in a glass. The full recipe is in his book Smoothies For Runners 2.0.https://www.trainwellracewell.com/lose-weight-not-energy/https://www.trainwellracewell.com/lose-weight-not-energy/Wed, 07 Sep 2016 17:27:53 -0700Cutting calories can leave you running on fumes. CJ Hitz shares 6 tips to reach your racing weight while keeping the energy for key workouts.https://www.trainwellracewell.com/twrw-podcast-003-conversation-travis-macy/https://www.trainwellracewell.com/twrw-podcast-003-conversation-travis-macy/Sun, 19 Apr 2015 19:28:16 -0700CJ Hitz talks with endurance athlete Travis Macy, author of The Ultra Mindset and Leadman record holder, about going pro, ego, parenting and running.https://www.trainwellracewell.com/garmin-forerunner-110-wont-charge-blank-screen/https://www.trainwellracewell.com/garmin-forerunner-110-wont-charge-blank-screen/Sun, 30 Nov 2014 13:17:54 -0700Simple fixes to try when a Garmin Forerunner 110 won't charge or shows a blank screen, from button resets to the master reset that worked for us.https://www.trainwellracewell.com/how-to-use-a-foam-roller-for-injury-prevention-in-running/https://www.trainwellracewell.com/how-to-use-a-foam-roller-for-injury-prevention-in-running/Thu, 06 Nov 2014 08:39:30 -0700Why foam rolling helps runners avoid injury, which areas to roll (calves, hamstrings, ITB, quads, glutes), and the foam roller CJ Hitz uses.https://www.trainwellracewell.com/twrw-podcast-001-conversation-justin-ricks/https://www.trainwellracewell.com/twrw-podcast-001-conversation-justin-ricks/Thu, 05 Jun 2014 10:07:16 -0700CJ Hitz talks with Colorado Springs trail runner Justin Ricks, a 2:22 marathoner, about his start in running, weight loss, ultras and family travel.https://www.trainwellracewell.com/twrw-podcast-001-conversation-peter-maksimow/https://www.trainwellracewell.com/twrw-podcast-001-conversation-peter-maksimow/Sun, 16 Mar 2014 20:57:58 -0700CJ Hitz talks with Manitou Springs mountain runner Peter Maksimow, a multiple top 10 finisher at Pikes Peak Ascent, about training and Running USA.https://www.trainwellracewell.com/running-tips-run-faster/https://www.trainwellracewell.com/running-tips-run-faster/Wed, 05 Feb 2014 19:55:43 -0700Six tips that helped Shelley Hitz log her first 100-mile month and improve her 5k: a written plan, tracking miles, a GPS watch, a group, a race, a coach.https://www.trainwellracewell.com/giveaway-win-free-month-private-coaching/https://www.trainwellracewell.com/giveaway-win-free-month-private-coaching/Thu, 09 Jan 2014 01:47:38 -0700CJ Hitz's 2014 giveaway of 30 days of private running coaching, with a custom training plan, weekly calls, daily email support and a strength routine.https://www.trainwellracewell.com/recap-usatf-club-nationals-2013-xc/https://www.trainwellracewell.com/recap-usatf-club-nationals-2013-xc/Thu, 02 Jan 2014 22:09:11 -0700CJ Hitz recaps the masters race at USATF Club Cross Country Nationals 2013 in Bend, Oregon with BRC/Adidas: the brutal course, pacing and results.https://www.trainwellracewell.com/3-holiday-tips-to-keep-you-running-strong/https://www.trainwellracewell.com/3-holiday-tips-to-keep-you-running-strong/Tue, 26 Nov 2013 12:42:25 -0700Stay healthy through the holidays with 3 tips from running coach CJ Hitz: load up on fruit and veggies, take vitamin D, and drink enough water.https://www.trainwellracewell.com/are-all-protein-powders-the-same/https://www.trainwellracewell.com/are-all-protein-powders-the-same/Sun, 27 Oct 2013 18:21:25 -0700Not all protein powders are equal. CJ Hitz explains why he prefers plant-based protein over whey and soy, why to avoid isolates, and the brand he uses.