Day 8: No Ifs, Ands Or Jiggly Butts

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Got excuses? NOT TODAY! No ifs, ands, or jiggle butts…that means YOU! No Excuses!

You know cardio isn’t a leg workout right?Yes running does wonderful things for our legs and butt…BUT it’s not enough!

The best strength exercises for runners have two characteristics:

  • They prevent injuries by focusing on the specific needs of runners (hip and glute strength)
  • They are compound, multi-joint movements like squats (the machines in the gym do NOT count)

For most runners, the largest benefit of strength training is a reduction in running injuries. With stronger muscles, connective tissues, and more resilience to fatigue, you’ll get hurt less often..and be able to increase your speed easier.

According to StrengthRunner.com,”here is a list of the best strength exercises for runners:

  • Squat
  • Deadlift
  • Lunge
  • Push-up
  • Plank

They’re simple, basic movements that all of us as runners should be able to do.”

The best news? We do all of these exercises!

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Need more reasons to ditch the excuses? We all know this…but it never hurts to be reminded…Why do we take the time to strength train? Read on…

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Enough chatting…let’s get to work.

Day 8 exercises: 3 sets of 10

****Click here for how to videos****

  • Donkey Kicks + Fire Hydrants
  • Weighted Squats
  • Deadlifts
  • Plank – (:45 2X)

Bonus: #WallSitChallenge screen-shot-2016-09-07-at-6-14-25-pm

I know you love wall sits so lets do it 3 times!

Wall sit with heel raise for 1 minute, single right leg raise for :30, then single left leg raise for :30.

You can do this! Take a break into between if you need to but push through!


No ifs, ands, or jiggly butts…and no excuses Crew!

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Day 7: Trying Your Hardest?

trying-my-hardestYes, you run.

Sure…you’re getting a few strength days done here and there…

Maybe you’re kinda watching your diet a little…sometimes…

But are you really trying your hardest?

Are you doing everything you can do to reach your goals? Are you hitting each day as hard as you can? Are you making healthy eating choices and putting in the real work when it comes to your running and strength training?

If not…don’t complain about not hitting that goal time you want. Don’t complain about not being able to get through that long run. Don’t complain about not seeing the weight come off.

You might not be the strongest or the fastest…but if you’re trying your hardest, you will reach your goals. Be honest with yourself….are you really giving it your all?

Day 6 exercises: 2 sets of 10 – Arms & Back 

****Click here for how to videos****

  • Push Ups
  • Hammer Curls
  • Monkey Arms
  • Plank – Your Choice (:30 2X)

Remember that Hammer Curls can be just the arm movement as Scott Herman shows us in our how to videos, or you can step it up and try sprinter Tyson Gray’s Swinging Hammer Curls.

planks-for-runnersBonus: #PlanksForRunners – We all know how great planks are for our whole body…and this plank workout is perfect for Arm and Back day. Will you try your hardest today and go the extra mile to get the strong arms and back you need to run stronger?

2 sets….GETTT ITTT!! 🙂


It’s easy to work hard when you feel good….but do you try your hardest when you don’t feel like it?

This choice is what separates those who reach their goals and those who are disappointed when they fall short.

How hard will you work today?

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