Category Archives: Stephanie Atwood

Run those Hills!

As I was running a hilly race course in Martinez my mind went back and forth between listening to my breathing and wandering. I love running as a time to process things. It’s done wonders for me in helping clarify “issues” in my life.

On race days the mind is definitely focused on racing. On the Martinez course when I wasn’t thinking about my pace, my mind wandered to BALANCE. I mean the kind of balance that we use to run well. I was thinking about running uphill (we had plenty of them) and how you have to shorten your stride to maintain a forward balance.

When you run downhill you lengthen your stride to balance out the effects of gravity pushing you ahead.

The downhill seems to stymie a lot of people. It’s important to take advantage of the huge opportunity that gravity provides and trust in your balance. Your body will land properly without “putting on the breaks” if you let your feet take you forward as much as they want to go, as extensions of your legs.

The next time you’re running hills, think about letting yourself go on those down hills. Let natural balance and rhythm be your guides. You might surprise yourself at how easy it is and how well you do. Interestingly, the more strength and agility workouts you do at the gym, with free weights, and with a flexibility component, the better you will do on the up and down hill! Go for it!

When you try to stay upright (instead of moving forward with the slope of the hill) you lose all that wonderful opportunity that comes from not having to lift your foot up to produce the next step. Instead, when running downhill you only need to push off with the ball of your foot and the slope takes care of the elevation part by sloping away from you. I’ve come to realize that it takes strong, well balanced knees to allow runners to run hills the way I’ve described because you MUST be landing with shock absorption in the right places or your lower body, (especially your knees) will suffer.

When landing, place the heel first, but LIGHTLY, NOT as if digging in for the long haul. Continue the forward momentum with an immediate rolling to the ball of the foot where you push off at the ball and also with your toes to continue the movement. This is not a static motion. It is very dynamic with gravity being your guide. LISTEN to your body, relax, and let gravity do most of the work.

Go WOW Team. Your Lifelong, Lifestyle Walk Run Fitness Club.

Welcome to our running, walking, lifelong community of fit women. Welcome to Go WOW Team!

Welcome to Go WOW Team

With fitness, friendship, and fun as our goal, Go WOW Team comprises some awesome women. Currently ranging in age from 20’s – 70’s we are many sizes, many shapes, and many abilities.

What do we have in common?

We are all women and we all strive to be our best. Many of us have never trained before or are returning after MANY years away.

Go WOW Team Rocks

Some of us walk for fitness. Some of us mix walking and running. Some of us are pretty serious runners and are training to improve our times. Most of us participate in a race once in a while.

I started Go WOW Team to bring fitness, through running, walking, and the outdoors, to women everywhere. WOW provides:

  • Safety
  • Organization
  • Professional Coaching
  • Accountability
  • Fun
  • Friendship and
  • Opportunity for you to explore your athletic potential
    with a like minded group of supportive women

Live too far away to join our neighborhood workouts? Go WOW Team provides virtual coaching to women throughout the world! We also can help you start your own neighborhood group, with direction and support from me, Coach Stephanie.

Now is the time to make this happen!

Join us soon for a neighborhood workout or a virtual coaching session.
We are here to help you find your “Athlete Within”.
There is no better time than right now to get started!

Go WOW Team!

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A Mixed Blessing to Train for and Complete a Race.

Coach Pep Talk from Stephanie Atwood

It is such a mixed blessing to train for and complete a race.

If you didn’t live up to your expectations, you deal with a bit of a let-down because your opportunity for that particular race is now gone. If you performed at your expectation or better, now it’s over. What’s next?

This analogy with life always helps me stay close to the moment. All of our “moments” are fleeting. When they are wonderful it is important to take another few moments to appreciate them. When they are not so great, it is certainly a time for acceptance and evaluation. When our “moments” are unfortunate or even tragic, it too is a time for contemplation and learning. Throughout our lives, we will have many moments and many varied experiences. This, we all know.

From participating in training with all of you and completing our race together I want to share how much better the experience was because I was able to share it with you! Cheering each other on before the race began, and watching you as you finished, created a much deeper experience than if I had been participating solo. And, knowing what we had shared along the way to get to the starting line, was also special, and unique.

Life is a bit like a race, isn’t it? Strive for your best. Share your struggles and victories. Savor the experience. Move on. Live!

Coach Stephanie

Check out the wonderful photos shared from this week’s race at See Jane Run on our gowowliving facebook page.

Photo taken by Allison Hickey. Thank you

Tempo Walk?

WOW Team Women Walking for Fitness at the Berkeley Marina. Go WOW Team!

As a long time runner and professional coach I run into the same questions many times. They are great questions because they indicate that people are trying to learn and train with knowledge, not just follow the pack blindly.

Here is a common question:

I was wondering…What exactly is fitness walking, power walking, or tempo walking?

Continue reading at this link

Private Coaching with Coach Stephanie

Stephanie is a Certified Long Distance Running CoachStephanie Atwood, M.A. CPT/RRCA
Certified Long Distance
Running Coach
Founder Go WOW Team – Fit Women of the World

I work with companies, coaches, and individuals who want fitness through running, walking, and the outdoors, focusing on adult women.

If you are re-entering, or newly discovering your athleticism and seeking fitness as a lifetime process that can be enhanced through shared commitment, education, and friendship, please contact me!