If you planned on cutting it short, remember that distance makes the heart grow stronger!
Go a little farther than you planned and get that runners high! 🙂
Then take a day off…but don’t be lazy. Active recovery, yoga, stretching…whatever makes you fell good. And don’t forget our challenge exercises (if you’re into that kind of thing. 😉 )
Our hips, glutes and legs are hungover from the weekend long runs and our Monday strength work but firing up those sore and tired areas means more strength and power during those long runs and races coming up!
No matter where you look…you’ll find tons of info on why runners need hip and glute strength. It’s a very common weakness that affects our entire chain of lower body muscles leading to pain and injuries.
Following that train of thought…we’re going to keep working on our hip and glute strength so today it’s back to that killer Donkey Kick workout with some extras.
If you’re having pain below the belt and you’re not doing these exercises…you’re neglecting the #1 area that needs your attention. You can’t ask why if you’re not doing the work…
Day 21 exercises:
Donkey Kick Workout
:60 Plank (your choice)
Bonus exercises
Extra Credit: Sarah’s 12 Days of Christmas Days 1-10
Bonus: Jennifer’s Super Happy Fun Time (with band) & Side Lying Leg Lifts
3 sets of 10 for each leg
We’ve done these before so you know how to do them but here’s a quick reminder for each.
Jennifer’s Super Happy Fun Time (Otherwise known as three way leg raises ):
If you have one, place a resistance band just above your knees. If you don’t have one, you can do this exercise without the band, you just won’t have the extra resistance.
Separate your feet and bend your knees, lowering down into a slightly crouched position. Balance on your left leg.
With slow, controlled motions, move your right leg forward against the band’s resistance, then back to the starting position.
Without placing your right foot back on the floor, move it out to the side, then return to the starting position.
Move your right foot behind you, then back to the starting position. That’s one repetition.
Side Lying Leg Lifts:
Lie on your side with your legs extended out straight. Your lower arm can rest under your head; your top arm can rest on your hip. Lift the top leg up while keeping your hips steady and facing forward (do not rotate backward). Lower down and repeat. For an added challenge, wear an ankle weight.
Extra Credit: Sarah’s 12 Days of Christmas – Days 1-10
Warm-Up –5:00 jog followed by your choice of Dynamic Movements (high knees, butt kicks, leg swings, sideways shuffles, skipping, etc)
Work-Out – 6-8 x 1/4 Mile Repeats at a pace that is :30 faster than your race pace.
*2:00 standing or walking rest in between each one.
1/4 Mile is equivalent to 400 meters or one lap of a standard-sized track. Here’s a few examples of where your interval times would range, depending on your mile time.
If you run a 13:00/mile, you should run the quarter-mile repeats in 2:45
If you run a 12:00/mile, you should run the quarter-mile repeats in 2:30.
If you run a 11:00/mile, you should run the quarter-mile repeats in 2:15.
If you run a 10:00/mile, you should run the quarter-mile repeats in 2:00.
If you run a 9:00/mile, you should run the quarter-mile repeats in 1:45.
If you run a 8:00/mile, you should run the quarter-mile repeats in 1:30.
If you run a 7:00/mile, you should run the quarter-mile repeats in 1:15.
Cool-Down –5:00-10:00 easy jog (you’ve earned it!)
You can’t just wish for faster times, less pain, or a stronger body…
When you’re tired, sore, physically hungover and depleted…find your inner hunger for success. The plan is laid out for you…YOU have to put in the work.
We all love it when someone notices all the hard work we’ve put in.
You know…”Dang you look good”
“Your legs are amazing”
“You look great, have you lost weight?”
“Your arms are so defined and strong!”
“What are you doing? You look fabulous!”
Comments like these make us want to work harder! If you’re not getting them…maybe you shouldn’t have skipped last week? Last month? You have no one blame but yourself if you’re not putting in the work!
Stop making excuses and get your booty in gear! Start today!
We’ve done all these exercises before so they should be familiar. I like these ladder workouts but you can see the finish line…take it one step at a time and work those abs Crew!
November Challenge: I’ve had a few suggestions come in for November but looking for more!
We will definitely have two dedicated hip strength days as that seemed to go over very well. What else would you like to focus on? Any new ab or arm moves you want to try? How about some fun new leg exercises? All ideas and suggestions are welcome and home videos are awesome! Get involved and show us your favorite moves!
Extra Credit: This is for all you burpee haters out there…I know they are hard, I know they hurt, I KNOW they get your heart rate up! But when life gets tough and knocks you down…it’s time for burpees!
3 sets of 10 burpees today Crew! GETTTT ITTTTT!!!! 🙂
Today’s bonus is all about you. Do something that makes you happy. Maybe it’s a run or a walk. Maybe it’s yoga. Maybe it’s a bike ride, lunch with a friend, taking the kids to the park or an hour to yourself to read a good book. Whatever it is…make time for it. No matter what else is going on…set it aside and do something that makes you happy.
Does speed work make you happy? Click here for this weeks speed work. 😉
When I’m training for a big race, I tend to put a lot of other important things on the back burner because running is my passion and I need my me time!
Do you feel bad for being a Runhole? You shouldn’t… sometimes we just have to do what’s right for us…and I know you all give so much to your friends and family so don’t stress over the time you take for your long runs. You deserve it!
Who passed up some non-running fun plans this weekend saying, “Sorry I can’t. I have a long run in the morning.”? I know I did! 🙂
Day 20 exercises: Long Run + 7 Key Stretches for Runners + Side Plank + Hip Dip + Leg Lift (:45 3X each side) + Ab and Squat Challenge
Ab & Squat Challenge Day 20:
10 Sit Ups
10 Crunches
25 Squats
Plank Challenge: Side Plank + Hip Dip + Leg lift – Another tough plank coming at us today! The calendar calls for this to be a high plank…but I will do it from a low plank position and it’s fine if you do it this way as well. You will still get a great workout and will be able to balance yourself easier from the low plank position. The following video shows how to do it from the high plank position but don’t copy him completely. He doesn’t drop dow low enough with the hip dip. I think you can do better! 🙂
Day 21 exercises: 7 Key Stretches for Runners + Moving Lateral Panther Plank (:45 3X) + Ab & Squat Challenge + Rest
I know it seems like a lot for “rest day” but staying active is what we do and a short recovery run is always a good idea too! 🙂
Ab & Squat Challenge Day 21:
20 Sit Ups
15 Crunches
35 Squats
Plank Challenge: Moving Lateral Panther Plank – I couldn’t find a video for this one but the steps are below. If you’re iffy about the movement, just hold the panther plank for 3 sets of :45.
Assume panther plank position.
Maintaining a flat back and keeping your knees two inches off the ground, move your body to the right by simultaneously moving your right hand and right foot to the right a few inches, then your left hand and your left foot to the right.
Move right for 15 seconds, then move left the same way for 15 seconds. Continue for 45 seconds; do three sets.
Ready to see some fantastic long runs this weekend Crew! Anyone who calls running “not a sport” clearly doesn’t go long on the weekend! 🙂
Hey Crew! It’s been an awesome week and it’s that time again…yep…another wall sit challenge!
Little different today. Skip the three 1 min wall sits. Take your time powering through the 3 rounds of 10 for all the leg exercises, then it’s time to really get those legs a shakin!
So…do it until you’re tired…then do it just a little bit more!
Farmers Walk on Toes – :30 Pick up your heaviest weight!
Kettle Bell Squat to Overhead Press
Dumbbell Deadlift
Wall Sit – Skip
Burpees
Plank (Your Choice) – :45 (2x)
Bonus: Wall Sit Challenge – How long can you hold it?
This challenge is meant to be tough. We had some killer long wall sits on Monday. The longest I saw was #MadManMartin holding it for 4 minutes! I think it can be beat…but it will take will power and mental strength to push through the pain!
When you’re done…stretch those legs! Quad stretch, hamstring stretch, pigeon pose…heck…do all our 7 Key Stretches for Runners. 😉
Added bonus for today’s challenge…when those legs are shaking…the calories are bakin!! Get it Crew….burn those calories and build some super strong legs!
Even though running gives us strong legs, we still need to work our hips, glutes, calves and hamstrings a little more to go the extra mile!
Day 21 exercises:
Balance and Reach – 20X each leg
Squats – 50X
Mountain Climbers – 50X
Plank UP and Downs – :60
Balance and Reach: Check out the FB video to make sure you’re doing this exercise correctly. It is great for hip strength and will help you shift your strength into the bigger muscles giving you more speed when running. Make sure to use the opposite hand from the leg that is going backwards.
Bonus: #GoTheExtraMile – Time to step it up and go the extra mile…Bonus = extra round of Day 21 exercises. You got this!
Thigh Challenge: Day 21
Fire Hydrants – 32x each side
Scissor Kicks – 85x
Inner Thigh Leg Lifts – 55X each side
Running Drills: Grapevines
Speed Work: Pick your poison – Click here for options
We’ve got some slackers this month…and maybe you’ve been running and just skipping your strength work but time for a reality check…
Running is great and will help you lose weight…but strength training will help your body burn more calories and will translate into faster times, and a stronger, leaner physique. Grab the weights and get moving Core Crew! 🙂
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We all love it when someone notices all the hard work we’ve put in.
One of my favorites…because YES, I am a Runhole!
Guess what….it’s Leg Day!
Strong to the Core 