Wednesday’s are by far my favorite day of our September Challenge! These exercises are tough but SO good for us. If you don’t have a stability ball, you can still do these exercises…modify them and do your best! The V-Pass can be done with a small ball or pillow and it a great core exercise!

Without further adieu….let’s get sweaty and have a ball!

Day 20 Plan:

• Quick Morning Workout & Quick Before Bed Workout
• Day 20 exercises: 2-3 x 10
• Bonus: Stability Ball Back Extension
• Speed Work: The Even Steven

Quick Morning Workout & Quick Before Bed Workout:

Day 20 exercises: 2-3 x 10 – Click here and scroll down for “how to” videos for today’s exercises! 

• Stability Ball V-Pass
• Stability Ball Leg Press
• Stability Ball Crunches
• Stability Ball Glute Bridges
• Stability Ball Plank

Bonus: Stability Ball Back Extension – You can do it, put your back into it! Start with the stomach and hips on the ball, legs extended straight behind (toes resting on the ground). Hold onto the ball with the hands for balance. If this position is difficult to maintain due to slippery shoes, try placing the feet against a wall. Raise the chest high (like a yoga “cobra”), bringing the hands to the back of the head. Hold for a beat or two, and return to a relaxed position. Repeat for 12 to 15 reps.

Speed Work: 1/4 mile repeats at an “even steven” pace. Click here for this week’s workout.

End today’s workout with a good ab stretch and don’t kill all your hard work with unhealthy eating! Spend a minute with the stretch below then have a great day Crew!

Most runners don’t realize exactly what powers their strides.

We picture power being generated in the running stride when the foot pushes off the ground, which is correct. But in the mental image that most people have, that “push” comes from the quads, much like a leg press, or the calves.

While it’s true that some of the power in the running stride comes from your quads and calves, the reality is that the quads and calves play only a minor role in your ability to generate a powerful stride compared to the hips, hamstrings and glutes!

The power these three muscle groups generate is a huge part of the running process because of the act of driving your entire upper thigh and leg backwards after your foot contacts the ground. The power for this movement is generated primarily from the hips, glutes and hamstrings, and it is perhaps the single most important factor in your ability to run faster and to stay on the road longer without injuries.

Our Day 19 exercises focus on strength and mobility in our hips, hamstrings and glutes…the three areas that make up our hip extension and help us power our legs backwards, which helps us power ourselves forward.

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Day 19 Plan:

• Quick Morning Workout & Quick Before Bed Workout
• Day 19 exercises: 2-3 x 10
• Bonus: Modern Mom/Dad Hip Strength
• Extra Credit: Two Joint Hip Flexor Stretch
• Speed Work: What is your plan?

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Quick Morning Workout & Quick Before Bed Workout:

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Day 19 Exercises: Click here and scroll down for “how to” videos for today’s exercises

• Donkey Kicks
• Fire Hydrants
• Side Lying Leg Raises
• Single Leg Bridge
• Wall Sit – :60 or more!

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Bonus: Modern Mom/Dad Hip Strength – One of the Crew’s favorite bonus videos. 4 minutes per leg and a GREAT hip workout!

https://youtu.be/Ebc11SrkqWk

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Extra Credit!: Two-Joint Hip Flexor Stretch – We have some great hip stretches like the pigeon pose but this is another good one to add to our arsenal. Try it and let me know what you think!

Lie flat on your back on a table or elevated surface (a bed works) with your legs just off the edge. Bring both your knees to your chest. Scoop both hands under one leg and then let the other leg drop down below the edge of the table or surface. Let your leg drop as far as you can while holding the other leg to your chest with your hands. Repeat 8 to 10 times on each leg.

Today’s exercises will help improve the power in your hip extension and develop the flexibility you need to create a more powerful stride. Take your time with them and keep your form in mind as you perform each exercise.

Leg day is always a good day for runners…and our hips, glutes and hamstrings are an important part of our legs. Hope you make it a priority!

It’s Monday again y’all and with only 13 days left in the month, it’s time to find your motivation and Rise Up & Attack the day with enthusiasm!

Lots of miles over the weekend means we need to give our legs a rest day, so it’s a good thing it’s arm day with a little core work thrown in. 🙂

Before we move on to today’s exercises, I want you to take a minute to think about your run this weekend. What did you do with your arms when your legs got tired? If you use a run/walk, how did you hold your arms when your walk break came? Did you use your arms to push you forward and help you keep moving? Or did you let your arms hang down and drag you down?

Our arms can make or break us in one of our really tired moments. If you remember to use your arms to your advantage, they can help you keep moving forward when your legs are ready to give out.

Running practice: This week, I want you to keep your arms in mind when your running. Consciously use your arms to push you forward during your run! To do this, push your elbows back…don’t pull your elbows forward. If you use a run/walk, don’t let your arms drop and hang by your side when you’re walking. Keep you arms up and elbows pushing backwards to propel you forward. If you keep this little trick in mind, it will help you physically keep that forward movement, and it will help you keep your spirits high when things seem to be going south.

Day 18 Plan:

• Quick Morning Workout & Quick Before Bed Workout
• Day 18 exercises: 2-3 x 10
• Bonus
• Speed Work Plan

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Quick Morning Workout & Quick Before Bed Workout: 

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Day 18 Exercises: 2-3 x 10

• Bicep Curls
• Hammer Curls
• Tricep Overhead Extension
• Chest Presses
• Forearm Plank – :60 or more!

Bonus: Straight Arm Plank – One more Plank using straight arms to really feel the burn! Shoot for :60 or more!

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Speed Work: The Even Steven (Track or road workout)

There’s always a lot of talk about speed, pace, distance…

Today that is all going out the window. Because what it comes down to is not how far you go, or how fast you go…it only matters that you go.

Yes we have goals, yes we have races, yes we have training plans that tell us how far to run and how long it “should” take. But sometimes all that hype takes away the real reason we started our journey. It takes away the love we have for this sport, it takes away the joy we feel when we go out and pound pavement and sweat out the week’s stress.

So this weekend, I want us to celebrate EVERY SINGLE MILE. Be proud and LOUD if your weekend long run is 1 mile or 20 miles. Rejoice in your accomplishments and cheer on your fellow Crew members as we go out and purge ourselves of worry, stress, anger, and whatever else life has thrown at us.

Because in the end, running is never about  being better than someone else. It’s about being better than you used to be. When you are out doing what you love, it doesn’t matter how fast you did it, or how far you went. It just matters that you laced, showed up, up and hit the road.

Let’s pend some pavement and celebrate EVERY SINGLE MILE Crew! xoxoxo

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***Don’t forget your #QMW & #QBBW!***

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As always, make it work for you. Switch up the days and run on Sunday and do some short activity and stretching to get ready or get your run done on Saturday and spend Sunday relaxing (after active recovery and yoga 😉 )

Day 16 exercises: Hip Hurdles & Leg Swings (dynamic warm up) + Long Run + Wall Sit (:60 or more) + 7 Key Stretches for Runners

Don’t forget to roll! 🙂

Day 17 exercises: Active Recovery + Yoga & Stretching (Yoga options below)

• Yoga for Runners – “Unknot Yourself”
• Yoga for Runners – “Tight Hips and Legs”
• Yoga Poses for Runners

Hey Crew it’s finally Friday! After a very long week…it’s almost time to relax, recoup, and go long! Isn’t everyones idea of rest and relax a long run?? 🙂 Making this a quick post because I am meeting Meghan for a 10 miler at 5a and I need to get some sleep!

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Arms…while they are often ignored by runners, they are also the last piece of the puzzle when sprinting toward that finish line. Strong arms that can carry us through when our legs are tired and our breathe is shallow and strained are worth the effort!

Let’s do this!

Day 15 Plan:

• Quick Morning Workout and Quick Before Bed Workout
• Day 15: Arms – 2-3 x 10
• Bonus: Roll, stretch, hydrate and plan a good meal for long runs!

Quick Morning Workout and Quick Before Bed Workout:

Day 15 exercises: 2-3 x 10

• Front and Side Arm Raises
• Upright Row
• Shoulder Press
• Renegade Row
• Plank – :60 or more!

Bonus: MAKE time to roll and stretch today Crew! Keep your water bottle handy and plan a good meal to be ready to go long over the next couple days.

On that note…what’s your long run plan for this weekend? Anyone racing? Tell us your plan so we can cheer you on!

We know runners need strong long to power up hills and through the final miles of a race or long run. But did you know that….

Studies show that regular strength training can improve running economy-how efficiently the body uses oxygen-by as much as eight percent, translating into greater speed and more muscle endurance. And it makes sense for runners to focus on their most important body part. “Strong legs also mean more power and can also correct the natural muscular imbalances caused by running, which can lead to injury and loss of speed.” says Bob Larsen, who coaches elite marathoner Meb Keflezighi.

 

Elites also know that it doesn’t take hours in the gym to build the strength we need to keep us healthy and running strong. A few key exercises a few times a week is all we need to strengthen the areas that can cause pain and injury if ignored.

Today’s exercises are GREAT for runners. They are simple, effective body weight exercises that strengthen our hips, glutes and legs!

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Day 14 Plan:

• Quick Morning Workout and Quick Before Bed Workout
• Day 14 exercises: 2-3 x 10
• Bonus: Bulgarian Split Squats – see the “why” and “how” below
• Water/Hydration Challenge

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Quick Morning Workout and Quick Before Bed Workout

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Day 14 exercises: 2-3 x 10

• Squats – Your Choice
• Side Lunges
• Clams (Resistance band optional)
• Reverse Clams (Resistance band optional)
• Wall Sit – :60 or more (After your run if you are running today!)

Bonus: Bulgarian Split Squats – Single leg strength and stability, quad power, glute strength, calf strength…this move is a good one! Watch this Spartan Beast show us how it’s done. And no…it’s not just for Spartan runners, it’s for every athlete who knows that single leg stability is essential for those who don’t stand still!

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Water/Hydration Challenge: We’ve done this before and it’s a great way to remind us to start hydrating for our long runs which are right around the corner! Grab your water bottle and get to drinking! In today’s post, tell us how much water you should be drinking and the little tricks you use to make it happen!

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Rolling and Stretching: Last but certainly not least, and for most of us VERY important…roll and stretch! As we inch closer to the weekend, now is the time to take a few extra minutes with your roller then stretching out those limbs. You know how to do it, but if you need a reminder below is a great video to show you the most important areas to roll and the best order to do it in. Oh….and here’s a link to our 7 Key Stretches for Runners! 🙂

Our storm has finally run out of rain and we are tired of being cooped up and idle. Most of us have power (a few are still out 😦 ) but we are strong and ready to get back to regular routines.

For most of us in Florida, school is still out so we are home with the kids for one more day…but it’s time to get back to healthy eating and moving again!

I am thrilled to see so much activity and awesomeness from the rest of the Crew around the world. Thank you for not letting our absence mean you took time off too. 🙂

Wednesday is that killer ab workout that left us sore but we all loved it so let’s do it again! Grab those stability balls and let’s work that core Crew! 🙂

Day 13 Plan:

• Quick Morning Workout and Quick Before Bed Workout
• Day 13 exercises: 2-3 x 10 
• Bonus: 30 more Stability Ball Crunches!
• Speed Work: See below 

Quick Morning Workout and Quick Before Bed Workout 

Day 13 exercises: 2-3 x 10 – Click here for Day 13 “how to” videos

• Stability Ball V-Pass
• Stability Ball Leg Press
• Stability Ball Crunches
• Stability Ball Glute Bridge
• Stability Ball Plank on Forearms

Bonus: 30 more SB Crunches! Make them count! 🙂

Speed Work: Fartlek workout “pick-ups”

It’s already mid week and I’m so sorry I haven’t given you a speed workout. I saw some of you throwing in some speed and I love it! Instead of giving you a workout to try and fit in, go ahead and do a fartlek workout that just consists of short bursts of speed throughout a regular run. Pick a spot in the distance and speed up till you get there. Don’t give in….just keep breathing and get to your point. Then slow down, breathe, shake your legs out a little and go again. Throw in 6-10 “pick ups” during your run.

Your distance during speed work depends on what you are training for. If you’re working towards a 5k or 10K your total distance should be around a 5K – 10K with warm up and cool down. For a half- full marathon you should be putting in 8-10 miles even with your speed work.

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Thank you for all being so patient with me over these last few days. I know it’s easy to slack when you don’t have a plan put in front of you but you’ve all been killing it and making me so proud!

Keep working hard y’all. We’re almost halfway through the month and I’m ready to salvage the rest of this month and come through it stronger!

Let’s find our calm again and look at this hump day as a brand new beginning!

The ström is coming and internet is already shoddy UGH! It’s going to be an interesting weekend in Florida but we are ready…and…now we wait. 😦

In the meantime…we get stronger!

What better to do during a storm then pick up heavy stuff and build strength in our arms! I’m sure we’ll all be doing plenty of unhealthy eating (and drinking) but before we do…let’s knock out this arm work and be ready to battle Irma!

If you’re not in the storms path, pray for your Florida Crew!

Either way….show us those guns! 

Day 8 Plan:

• Quick Morning Workout and Quick Before Bed Workout
• Day 8 exercises: 2-3 x 10
• Bonus – Straight Arm Plank to Failure – Do not stop until you just can not hold it any longer!

Day 8 exercises: 2-3 sets of 10

• Front & Side Arm Raises
• Upright Rows
• Shoulder Press
• Renegade Rows
• Plank – :60 or more! – Get this plank out of the way early and do the straight arm plan at the end! 🙂

Today, a lot of us in Florida will be continuing to prepare for the huge storm coming at us, but over the weekend we’ll be stuck inside and bored. Who’s up for a little Weekend Warrior competition this weekend? Sounds fun to me!

Need “how to” videos for these exercises? Click here for last Friday’s Day 1 post (same arm exercises) and scroll down.

Don’t forget to show us those guns! 

 

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Today’s exercises should be familiar and are recommended by doctors for weak quads (causes hamstring issues and lack of power when we need it most) and weak hips & glutes (causes back, sciatica, IT Band, and Knee pain). We should ALL be able to do ALL of these exercises. Well, unless you are dealing with ankle issues…then maybe no squats. Otherwise you shouldn’t have any issues!

We don’t want to go all out with leg work on Thursdays since our long runs are close. We want fresh legs…but that doesn’t mean no strength and it doesn’t mean to get sloppy or skip out early. Today is quick, yet effective. Get it done Crew!

Day 7 Plan:

• Quick Morning Workout and Quick Before Bed Workout
• Day 7 exercises: 2-3 x 10
• Bonus: Modern Mom/Dad Hips! – Always a Crew favorite!
• Speed Work: If you haven’t done it yet, today is probably the last chance unless you do your long runs during the week. Click here for Monday’s post and scroll down for this week’s speed workout.

Quick Workouts:

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Day 7 Exercises: 2-3 x 10

• Squats – Your Choice but stick with the same version for all three sets of 10
• Side Lunges
• Clams (resistance band optional – use it if you have it!)
• Reverse Clams (use the band if you have it!)
• Wall Sit – :60 or more (preferably right after your run)

Bonus: Modern Mom/Dad Hips – This is a GREAT video for hip strength. It says “trim” hips and that’s cool too…but these moves WILL help us strengthen our hips and glutes. The best part is it only takes 4 minutes per leg so it’s an easy addition to your workout.

https://youtu.be/Ebc11SrkqWk

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Day 7 “how to” videos:

Squats: There are so many possible variations for this exercise. Choose one, watch your form closely and bank out 3 sets of 10. Since we aren’t doing a large number of squats, stick with the same version for all 3 sets.

Side Lunges: This wide side lunge will help you build strength in your legs and glutes PLUS give you a good stretch too.

Clams with resistance bands: Clams are great for our hips with or without the band, but the band makes it more challenging and more effective. If you don’t have a band, follow along anyways and make sure you are using your hips & glutes to to lift your top leg. Repeat on both sides.

Reverse Clams with resistance bands: Legs are inline with you body with your feet out behind you. Knees do not touch, that makes it too easy. This can also be done without the bands, but they make it harder and more effective.

Wall Sit: A great exercise to target the entire thigh area, your quad, your inner thigh, the back of the leg, the hamstring, and your glutes.

Searching for good memes and material for our post as usual, I came across this meme and was like “Oh I like that one!” Clicked on it…and it took me to one of our 2015 30 Days to a Stronger You blog posts! Pretty cool! Anyways….on to Day 6. 🙂

A strong core will compliment everything you do. It will improve your technique, give you added strength and stamina…push you over those hills and carry you across the finish line. Bottom line…runners need a strong core!

The Runner’s World’ article, “The Core of the Matter: Strengthen your core muscles, and you’ll run smoother and faster, with fewer injuries. Bonus: A set of seriously taut abs” stresses the importance of core work for runners.

Exercise Physiologist for the Nike Farm Team, Jack Daniels, Ph.D. explains,

“The stronger your core, the more solid you are as you hit the ground. That reduces your need for unnecessary stabilization, and allows you to be a more economical runner.”

Today’s ab exercises will give you more stability and help you maintain proper running form during challenges such as hills, sprints or the final leg of long distance runs, supporting tired muscles even when you are fatigued.

Day 6 Plan:

• Quick Morning Workout & Quick Before Bed Workout 
• Day 8 Exercises: 2-3 x 10 with Stability Ball
• Bonus: Stability Ball Mountain Climbers to failure (pure exhaustion) – see “how to video” below 
• Speed Work: Today is a great day for speed work! Click here and scroll down for this week’s workout.

Quick Workout Routines:

 

Day 6 exercises: 2 – 3 x 10 (scroll down for “how to” videos)

• Stability Ball V-Pass
• Stability Ball Single Leg Press
• Stability Ball Crunches
• Stability Ball Glute Bridge
• Stability Ball Forearm Plank

Yep..today we’re adding in our new stability ball exercises! Hope you have one! If not, you can modify most of these…just do your best. 🙂

Day 6 “how to” videos:

Stability Ball V-Pass: This is a great exercise for core strength and stability! Keep it slow and controlled.

Stability Ball Leg Press: The swiss ball leg press with tone your leg without the bulk. and will also help tighten your abs because you’ll need them to keep yourself stable as you press upward. This exercise is great for runners!

Stability Ball Crunches: Abdominal crunches are great core exercises, even better when mixed with balance balls for working other muscles as well.

Stability Ball Glute Bridge: This exercise is different than the leg press as you won’t be digging your heels into the ball. This time use your legs to pull your glutes up off the floor and your use core to hold you stable. You can do this with one leg or both. These exercises work to improve the glute and hamstring strength and is also great for our core.

Stability Ball Forearm Plank: If you haven’t yet mastered the forearm plank on the ground, keep working on it because this isa little harder.

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****BONUS***** Stability Ball Mountain Climbers: Killer Core Workout!