Day 6: Full Body in 10

screen-shot-2016-12-05-at-7-20-15-pmWant to perform at your full potential?  If you’re not embracing strength training, you’re leaving a lot that potential behind. You’re also opening up the door to injuries and time off the road.

Runners need strength! We need to target areas of fitness we might not normally pay attention to, like flexibility, balance, mobility, and strength. Studies have shown that strength training can improve body composition by helping you maintain or increase your lean body mass and can decrease your percentage of body fat, helping you look leaner and burn additional calories.

In addition to keeping us from getting hurt, studies show that regular strength training can improve our running economy, or how efficiently our body uses oxygen. In fact, it can increase our running economy by as much as eight percent….what does this mean? We get faster and gain more endurance!


  • Less injuries – run more without pain!
  • Lose weight – run faster and easier because you weigh less!
  • Increased running economy – use oxygen more efficiently so you can run faster and longer!

Ready for another new workout? I’ve got a good one for you! This full body workout that will take 10 minutes. Work your arms, core, back and legs and get your heart rate up and jumping! This workout requires no equipment so you can do it anywhere, anytime! You know what that means….NO EXCUSES!

10 minutes. No equipment. Full body strength. Get to work Crew! 🙂

Bonus: The Crab Twist – 2 reps of 10 on each side 

Jan sent me this exercise and it looks tough! It will take balance and strength. Give it a shot and let us know what you think.

  1. Start in a seated position with your right leg bent, and right foot flat on the floor. Extend your left leg long at a diagonal and reach your right hand toward the ceiling, shifting weight into your left hand.
  2. As you exhale, press into your left hand, lifting your seat and left leg off the floor at the same time.
  3. Twist through your core and reach your right hand to touch your left toe. Then, with control, lower back to the floor to return to your starting position.
  4. That’s 1 rep, do 10. Then switch sides.


Speed Work: 6 x 800 meters

You know how to do this one.

  • Warm up – 1-1.5 miles
  • 6 1/2 mile repeats (no walking) with a :90 rest in between sets – 3 miles
  • Cool down – 1-1.5 miles
  • Total of 5-6 miles

Remember to stop your watch during your rest. You can job slowly or stand still to get your heart rate down. Then go at it again! Keep track of your times and see how you are improving. Sometimes speed work sucks. It’s common to feel anxious about it and you might even hate it. But once it’s done you will feel amazing and you will see improvements. Just remember that speed work isn’t just about getting faster, it’s also about building up your oxygen intake which translates into easier runs all around.

There will be days when speed work isn’t that speedy. We all have them…don’t get down on yourself about it. Know that it happens and you will do better next time. Just don’t give up!

Water Challenge: Throwing in the water challenge again today. Check the list and find out how much water you should be drinking. This should be every day…but let’s just start with one and go from there. 🙂

Keep track of you r water intake today and let us know how you do!

Lots of fun stuff to do Crew! Best part? It won’t take long!

Get active, get sweaty, feel great….and make it a terrific Tuesday!




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