Pittsburgh has a lot of hills! Learning to run up and down hills may never get easy, but learning proper technique will help you along. Let’s look at some running techniques for running those hills.  Running Uphill When people think of a run through the city, they often think about having to run up some pretty big hills. Hill running and training has many advantages: It builds strength It improves cardiovascular conditioning and calorie burn It can increase your overall speed It can prevent injury because you are building strength   So, what are some tips to ..read more

    A weeknight favorite that I made yet again this week. A+ from Art Ingredients 1 cup farro 2 cups chicken broth 1 bay leaf One cooked rotisserie chicken, chicken shredded One cup fresh asparagus tips, cut into one-inch pieces One cup mushrooms, sliced then chopped. Pick your favorite mushroom ½ onion, diced   ½ cup white cooking wine Two tablespoons butter  ¼ teaspoon grated nutmeg 1 teaspoon salt ½ teaspoon pepper ½ cup heavy cream ½ cup shredded asiago cheese Prep Bring the chicken stock to a boil and add t ..read more

    Women are often given next to no guidance on how to return to exercise in the postpartum period. At the 6-week follow-up after childbirth, OBGYNs will tell their patient that they are safe to return to exercise, and from a tissue-healing perspective that’s totally correct. But ask most women at 6 weeks postpartum if they feel physically ready to start running, weightlifting, etc., and the majority are going to say, “Absolutely not!” So, what are some common things a woman may experience postpartum that can lead to avoiding exercise? ·      Orthopedic pai ..read more

    An A+ from Art Ingredients A three-lb pork loin Salt and pepper 1 tablespoon of olive oil 12 small onions, pearl - peeled (about ¾ lb) 1-quart milk ¼ cup heavy cream  Prep Rub the pork with salt and pepper. (Use plenty of both) Heat oil in a Dutch oven. Brown the pork on all sides over medium heat for about 5 minutes.  Add the onions, stir, and brown for an additional 5 minutes. Drain off the fat. (The milk will look curdled otherwise). Add the milk, then bring to a boil. Reduce heat to low, then cover for 90 minutes.  Remove ..read more

    Massage therapy is regarded as one of the most important aspects of an athlete’s training arsenal due to its use as preventative maintenance and assistance in recovery. It’s not just viewed as a luxury but as a necessity for athletes or people who live an active lifestyle. How can a post-event massage help, and what are the benefits? What should you expect from your session? Let’s ask our team, Tiffany & Blake! Tiffany’s Advice “As a massage therapist, I like to see my clients 3 to 5 days post-event/race. I like to keep the session to about an hour. I’m a big fan of stretchi ..read more

    This one is pretty quick on a weeknight. The latter recipe is simple but takes forever to cook. Make on a lazy, rainy afternoon while watching a movie! Ingredients One English Cucumber, thinly sliced  One shallot, halved and thinly sliced lengthwise ¼ cup rice vinegar Salt and pepper ¼ cup low sodium soy sauce 2 tablespoons honey or maple syrup 4 thin, sliced boneless, skinless chicken breasts or chicken thighs 2 tablespoons vegetable oil (I used canola) 2 garlic cloves, smashed 1 teaspoon coriander Cilantro for serving Rice, for serving ..read more

    You just finished training for your first 5 K. It’s race day! You’re excited and a bit nervous. What should you expect? Here is some guidance from an old runner about what to look for on race day. Your Training is Done Done worry about doing a hard or long run the week before your race. “The hay is in the barn,” as my one running coach used to say. You’ve done all your training, and a last-minute speed workout will make your legs tired. Take it easy the week of your race with some relaxed runs. Your legs will remember all of your previous training. Eat Right Don’t worry about ca ..read more

    Graded B+++. I used sweet sausage instead of spicy so Art downgraded from an A. INGREDIENTS Yield: 4 to 6 servings Kosher salt and black pepper 1½ pounds broccoli rabe or broccoli, chopped, tough stems discarded, or hearty greens like kale or escarole. ( I used broccoli because that's what we had)  1 pound shaped pasta, such as campanelle or orecchiette 2 tablespoons olive oil 1 pound hot Italian sausage, casings removed, or sweet Italian sausage, ground pork or turkey 3 garlic cloves, minced (about 1 tablespoon) ½ cup dry white wine or chicken stock 1 ..read more

    Most runners love running because it’s easy to put on some running shoes and just hit the street. Or running trail. Or treadmill. But what about running and strength training? Do you really need to lift weights to become a better runner? What about if you are training for a race? The answer is YES. Let’s look at why strength training offers advantages for every runner. Correction of Imbalances Most runners have some muscular imbalances. Your right or left leg may be stronger, and you might push off more on a particular side. Over time, these imbalances can lead to overuse injuri ..read more

    This was graded an 'A' from picky Art. I made it on a weeknight. Messy to prep but delicious!  INGREDIENTS Yield:4 servings 3 tablespoons chile crisp (I actually found this at Shop 'N Save) 3 tablespoons soy sauce, plus more for serving 3 tablespoons red wine vinegar 2 tablespoons granulated sugar 2 teaspoons kosher salt (such as Diamond Crystal) or ¾ teaspoon fine sea salt 4 to 6 thin-sliced boneless, skinless chicken breasts (1¼ to 1½ pounds) 1 ½ cups panko bread crumbs ½ cup all-purpose flour Canola, grapeseed, or other high-heat-friendly oil for f ..read more