All too often endurance athlete neglect one of the most important elements in their training: STRENGTH. Strength training provides a base for your body to function correctly when performing in your sport. So whether you are just finishing up a big race or training for something in the future be sure to add in a couple days of functional strength to your planned workouts. Strength Exercises:- - Single arm thrusters -TRX pistol squats -Exercise ball pikes with a push up (or no push up) -Cross body snatch -Single leg disc balance with Kettlebell circles Do these as a circuit, superset them, or do them as sets one at a time... it doesn’t mater as long as you are working on your strength! #dowork #embracethechallenge #strength #strengthtraining #runnersstrength #weighttraining #kettlebell #squats #runnersquats #strongerathlete #betterathlete

#repost My fortune cookie from red bowl tonight....#withoutlimits. #wol. (Justin) #iamwithoutlimits #runchat #fortunecookie #limitsdonotexist #setgoalsnotlimits

Why not plan your summer running by doing the oldest fall running event. #battleshiphalfmarathon #iamwithoutlimits #dowork @gotimerun @battleshipnc Get signed up: www.battleshiphalfmarathon.com

Spring is here, but it is still a bit chilly in the mornings. Grab one of our thin hooded long sleeve shirts. Great for warming up in, or staying warm on a cool spring evening! http://bit.ly/WITHOUTLIMITSAPPAREL

@wbmarathon champion with a 2:48:55 #iamwithoutlimits #embracethechallenge @annmarielpierce

It’s Marathon Season, and a big marathon our team is racing this weekend is the @wbmarathon. While it’s hard to hold yourself back given all the excitement and adrenaline that surrounds the race start, there is one thing you need to remember.... Don’t go out too fast. It will tempt you but you must resist it. Don’t do it! Stay relaxed and confident in your pace and push it on the miles you need to. Good luck to all the runners this weekend! . . #withoutlimits #wbmarathon #wrightsvillemarathon #marathonmadness #marathon #halfmarathon

Excited for the band @straylocal and their new #runwild socks. We are stoked to collaborate and make some killer socks for this duo. Come watch them play the night before the @wbmarathon Friday March 8th from 4 to 7 on UNCW campus.

#FANFRIDAY and Kim Post is our fan of the week! Kim just got into her first marathon TCS New York City Marathon for 2019. She continues to be #withoutlimits by getting out of her comfort zone, trying new things, and training with athletes who might be faster. She doesn't use intimidation as an excuse, she goes for it and isn't afraid to fail. Kim has overcome many obstacles in her life, and has a limitless attitude. She is an ambassador for all of the folks who want to take their first step into an active, vibrant, healthy lifestyle of no limitations! #iamwithoutlimits #embracethechallenge

Marathon Weekend is officially 1 week away! You have done the work, now trust the process. Tapering is part of this process! Utilize this down time to rest your body and prepare for your race. You got this! . . #marathontip #taper #howtotaper #tapertip #rest #dowork #embracethechallenge #iamwithoutlimits

“Marathoners are highly motivated, goal oriented over achievers by nature. Rather than discouraging them, illnesses and injuries drive them.” A must read article on #wolathletes in @wrightsvillebeachmagazine on #goals and athletes #embracethechallenge . Our athletes #inspire us everyday! #dowork #iamwothoutlimits #overcomechallenges

@wbmarathon shirts manufactured by yours truly. We are excited for 10 years. #wbmarathon #runnerscommunity #runnersofinstagram #runforbling #runnersofinstagram #running #runchat #marathon #halfmarathon #wrightsvillebeach #wilmingtonnc #twentysixpointwo #thirteenpointone #marathon #runner #swag #raceshirt

Overtraining isn’t so black and white like a stress fracture or so painfully obvious as when you run out of energy during a long run—there is no pain associated with overtraining and there are few clear signs. This dreadful condition can lead to a myriad of injuries and health problems. Basically, overtraining happens when the intensity and/or the frequency of your workouts exceeds your body’s ability to recover from the training load. Do that for an extended period of time, and you’ll be on the verge of seriously hurting yourself. Signs of overtraining: Poor Performance You Are Moody Elevated Heart Rate Chronic Sickness Persistent aches and injuries Tired All The Time Insomnia Decreased Motivation Loss of appetite The only real cure for overtraining is a long rest, followed by a gradual buildup of training intensity. Overtraining is like digging a hole. The longer it goes on, the deeper the hole and the longer it takes to recover. However Prevention is clearly the best route. Plan a workout routine that's within your current capacity, depending on your fitness, age and any recent injuries. Make sure you ramp up your distance and intensity gradually. Balance work and rest: Schedule a rest day once a week, and each month take a week in which you reduce your training by 30 to 50 percent #dowork #embracethechallenge #overtraining

@runnersdailyvitamin making a difference. That was the goal and we're excited to hear many folks having great results and feedback. #iamwithoutlimits #embracethechallenge #dowork #runnerscommunity #runnersofinstagram #running #runchat #enduranceforlife #endurance #enduranceathlete

Start where you are, stay focused and do your best. Everyone is a pro when they put in the work and show up everyday. Keep chasing your goals and keep setting new ones! You’ve got this and we are here to help every step of the way! #joinus #dowork #embracethechallenge #startwhereyouare #trainsmart #stayfocused #wolteam #iamwithoutlimits #youarewithoutlimits #withoutlimits #marathon #walktorun #triathlon #swimrun

Testimony Tuesday! Our athletes are so inspiring, hard working and passionate. Nothing gives us more joy than seeing you succeed, push yourself beyond your "pre" conceived limits and do it all with smiles! Thank you Ann Marie for these kind words. Great job this weekend to everyone who raced, paced and cheered. We are a family, we are the #WOLTeam. #dowork #embracethechallenge #allwinners #raceday #racefun #nevertooold #neversaynever #pushyourself #youcanandyouwill #trusttheplan #trustyourcoach #joinus #fitforlife #fitmind #bethebestyou #yourbestself

#mondaymotivation "Do what sets your soul on fire, don’t throw in the towel if you have a passion for something, go out and be an inspiration, and never say never." @annmarielpierce 📸 @pierceproductionsilm

Please welcome our newest @wol_charleston Coach, Hannah Moseley Moldenhauer! Hannah, aka RED, admire's so many athletes’ unrelenting spirit. She has seen several athletes tackle unexpected hurdles in life, and not let it keep them down (both in training and in life). Everyone has battles, but it takes courage to not let battles keep you down. Hannah just ran a 3:06 at the Houston Marathon an is very excited to join Coach Chris down in Chuck Town! Read more on Hannah here: https://www.iamwithoutlimits.com/coaches/hannah-moldenhaurer-2/ #coachHannah #embracethechallenge #dowork #newcoach #charlestoncoach #runcharleston

Eating Right as a Runner : If you are new to running, you may be curious how to fuel your body to get the most out of your workouts and long runs. Below are some general rules! 1. Keep it Simple - Choose familiar foods that are easy on your system. Think low in Fat & Fiber, but high in Carbohydrates to boost your energy without upsetting your stomach. (Ex: Small bowl of Oatmeal with Banana Slices) 2. Time it Right - When it comes to fueling, timing is everything. In general, wait 2-4 hours after a big meal before running. This allows time for your food to digest, and helps you to avoid any gastro issues during workouts. Although each person is different, 30 mins - 1 hour should be sufficient for fueling. Concentrate on smaller portions high in Carbs with a little protein. Remember the bigger the meal, the longer it will take to digest. (Ex: 1 Hour before - Toast with Peanut Butter, 30 min before - Banana) 3. Stay Hydrated - Hydration is important, and not just when you are exercising. Fluids regulate body temperature, remove waste from the body, ensure joints are adequately lubricated, and flush out damaged cells that can lead to inflammation. A good rule of thumb is to drink half of your body weight in ounces each day. (Ex: If you weight 150lbs, then drink 75oz of water). #eatright #fuelyourworkout #workoutprep #dowork #embracethechallenge #iamwithoutlimits

Having fun in Charleston. We are set up for coaching, apparel, and nutrition. Got a question? Email info@iamwithoutlimits.com #iamwithoutlimits #embracethechallenge #dowork #coaching #apparelbrand #brands #runnersdailyvitamin #runnerscommunity #running #nolimits #charlestonsc @runnersdailyvitamin @wol_charleston

Good luck to everyone running the Charlie Post Classic 15k & 5k this weekend, especially our @wol_charleston athletes! We will be there cheering you on, so be sure to find our WOL tent at the event! @runnersdailyvitamin - - - - - #WOLapparel #embracethechallenge #raceday #racestrong #wolteam #dowork