Good morning Crew! Ready to get back on track?
Kicking off the month with leg day…. We all know why we need to do more with our legs then just run…what more is there to say???
Let’s GETTT ITTT!! 🙂
Day 1 exercises: 2 sets of 10
****Click here for how to videos****
- Donkey Kicks + Fire Hydrants
- Weighted Squats
- Deadlifts
- Plank – Your Choice (:30 2X)
Bonus: Weighted Hip Thrust –
If you want to run faster, you’ve got to do more than just speedwork. We know the strength training is a critical. According to Jen Ator, fitness director of Women’s Health, “Lifting is a key component to building speed. The more power you can generate with each stride, the faster you can run. The stronger you are, the longer you can generate that power without fatiguing, meaning you’ll be able to maintain that pace.”
With that in mind…our bonus exercise today comes from Ator’s “Get Stronger To Run Faster” workout. We already do a lot of what she includes, but here’s one you may not have seen before. Great for the core, legs, glutes, and hips!
Weighted Hip Thrust: With a dumbbell resting in the crease of your hips, sit on the floor with the bottom of your shoulder blades touching a bench or couch or even a chair if it’s study and won’t hurt your back. Drive through your heels and thrust your hips up toward the ceiling while contracting your glutes. Your torso should be parallel to the floor. Lower and repeat 8 to 10 times for 3 sets.
Racery: Our virtual race through the Blue Ridge Parkway starts Friday 9/2 so there’s still plenty of time to jump in and join or start a new team. This is a FREE virtual race. All you have to do is run and log miles online for your team. Don’t worry if you’re not putting up high mileage, every runner counts! Here’s the link.
Oh one last thing…with long runs coming up fast…take a few minutes to go through our 7 Key Stretches for Runners after a good leg workout today. 🙂
Get to work Crew…LET”S DO THIS!
Final Day!!! Our challenges are 30 days so even though it’s not the last day of August…it’s still the last day of our August Challenge.
Only 2 days left in our August Challenge…what?!?! Every month seems to fly by and we start so strong then seem to falter towards the end of the month. It happens…
Hey Crew! I am feeling much better…and much more like myself! Very little pain and my toe is looking somewhat more normal. Still no running so please get out and run for me this weekend!
Start in a right side high plank with right foot slightly in front of your left and your left hand behind your head. Pull your right knee into your chest while you crunch your left elbow to meet your right knee. Once back to your start position lift your left foot off the ground to tap in front of your right foot, then back behind it. Continue this for 45 seconds, then repeat on the left; do three sets
Start in a high plank with the toes of your right foot on a towel. Pull your left knee into your chest and using your core, keep your left knee locked in tight while you drag your right knee into your chest, then back out for 45 seconds. Repeat the same movement with the toes of your left foot on a towel, right knee to chest. Do three sets.
Confident people radiate strength, passion and conviction and self confidence looks so good on you.
This is a tough workout but if you start slow and build your way up you will finish feeling strong and confident! You can do this so stop doubting yourself and give it a try!
One of my favorites…because YES, I am a Runhole!
Why are we active every day?
Who is feeling pumped up for arm day??
What kind of workout gives you that lovin’ feeling?
You joined the Core Crew because you realize that to perform at your full potential, you need to do more than just run. You need to target areas that you may not normally pay attention to, like flexibility, balance, and mobility, and strength.
Strong to the Core 