We strength train to get stronger, run faster, avoid injuries….but we also strength train to gain fitness, and fitness is about more than just exercise.
Gaining fitness affects our health, our mood, our self image…fitness adds years to our life…but it also adds life to our years.
If you’ve gotten bored with the benefits of strength training to your running, remember that being active and fit improves your overall quality of life…even when running is on the back burner.
Leg day again? No, not really…hip and butt day! We’ve taken the focus slightly off our hips this month but we aren’t neglecting them completely. Continuing to strengthen this area is key to a strong base and a healthy body.
I made a comment the other day that this week would separate the committed from the the…well…not so committed, when in fact, the challenges this week should seem relatively easy to those who are keeping up.
If you fell behind, now is a great time to think about all the benefits being active brings to your life. Add life to your years and jump back in today!
Day 17 exercises: 3 sets of 10
****Click here for how to videos****
- Donkey Kick + Fire Hydrant (both sides)
- Butt Lift Bridge
- Clams (both sides)
- Plank – :60 (your choice)
Bonus: Modern Mom’s (or Dad’s) Hip Strength – see video below. You know this routine. It takes about 4 minutes per leg and will fire up those hip flexors!
Challenges:
- Burpees – 40
- Push Ups Beginner – 14
- Push Ups Advanced – 70
- Squats – 50 (only 50? Easy peasy! 😉 )
Speed Work: Climb ladders
Ladder workouts are speed sessions that vary the length of the work intervals in incremental steps and are a great way to get a mix of several high-intensity running paces in a single session. Go to the track or use your GPS watch to track your distance., warm up with 10 minutes of easy running, and try one of these ladders. Run each interval slightly faster than the preceding one, and jog, walk 400 meters (or just stand still and breath deeply) between each interval.
Starter ladder: 400M (1/4 mile), 800M (1/2 mile), 1600M (mile), 800M (1/2 mile), 400M (1/4 mile).
Advanced ladder: 200M (.1 mile), 400M, 800M, 1200M, 1600M, 1200M, 1000M, 800M, 400M, 200M
Remember that it is always important to do a good warm up and cool down before and after every speed work session. And if you’re not doing running drills to loosen your glutes, hips, quads, and calves…you’re missing out on an important part of the workout.
- Warm up
- Running Drills: Pick a few and take a few minutes to loosen up. Click here for descriptions of each running drill. Butt Kicks, High Knees, Bounding, Grapevines, Slow Skipping, Hamstring Extensions, Running Backwards, Straight Leg Shuffle, Lateral Bounding
- Speed Work
- Cool Down
Today, I want you to get up and exercise for you. Don’t do it to run faster. Don’t do it to avoid injuries. Don’t do it because it’s a challenge and you’re “supposed to.”
Do it because it makes you happy. Do it for a healthy mind, an uplifting attitude, and a fabulous mood. 🙂
Most of us LOVE to run and eat, and are great at signing up for races. But that’s not all we’re good at!
What kind of workout gives you that lovin’ feeling?
Getting up and out the door is the hardest part of our long run.
Leg day!!! Go hard today Core Crew! If you can walk without moaning a little…you aren’t working hard enough!
tackle our leg day exercises.
Go long…even if you’re training to go short.
What does this mean for us? Even if we are training for shorter distance races, or are just working up to longer runs….we still need to fit long runs into our routine. Running for 90 minutes might seem crazy to those who are running 2-3 miles…but instead of thinking about miles…think time. If you are running 2-3 miles in 30-40 minutes…slow your pace and go out for a 50-60 minute run this weekend. Don’t think about your pace…or the distance. Check the time when you leave…then set out to run for about an hour. Go slow, looks at your surroundings, enjoy nature…whatever keeps you going…but just go out and do it. If you have yet to experience that “runner’s high” you’ll be feeling it after your first long run!
Strong to the Core 