Day 3: Secret Sauce

screen-shot-2017-03-03-at-5-44-15-amAs runners, we love to RUN! The feeling of wind through our hair, the rhythmic sound of footfalls, and the satisfying completion of a tough workout are what keep us coming back for more every day. If we wanted to be gym junkies we’d do that instead, right?

But if the only form of exercise you’re getting is running, you’re missing out on a variety of benefits that could actually help your running. Strength and core exercises are the perfect complement to running. They optimize your running so you can keep going without injuries, and even race faster. Almost every training plan you look at includes cross training…well Core Crew…strength training IS cross training!

So now that you’ve admitted to yourself that you need to work on your strength, your first thought is probably leg work. I mean runners need strong legs right? Yes it’s true, strong legs are important…but so is a strong core.

A strong core helps runners with our stability, balance, posture and overall control. Core strength training reinforces the way that your pelvis, abs, hips and lower back work together. Here are three reasons why core strength work is so important.

  1. Core Work Helps You Stay Healthy – Injury prevention is a top goal for every runner because it can help you run more consistently without injuries. Core strength plays a vital role in stabilizing your entire body during running by maintaining a neutral pelvis, and delaying the breakdown in your form when you’re fatigued.
  2. Strength Exercises Improve Your Running Economy – Not only does core work strengthen your body and prevent injuries, but it also helps improve your running economy, otherwise known as running efficiency. Core workouts do this by allowing your body to use more muscle fibers during any given workout. Sometimes your body can’t recruit as many muscle fibers as possible. Using the same muscles over and over again means you get tired more quickly. But if you have a larger pool of muscle fibers to work with, you can delay fatigue and run faster. It’s important to remember that your “core” is more than just your abdominal muscles. The core includes your hips, glutes, hip flexors, obliques and lower back.
  3. Core Workouts Can Help You Run Faster – What happens when you combine injury prevention with higher efficiency? You run faster! Injury prevention is the real key to getting faster because when you can string together weeks, months and even years of consistent training, then you’ll see dramatic improvement in your race times. Long-term success (in other words, improvement) in distance running is all about consistency.

Strength training is so important that it’s often called the “secret sauce” of good training. It helps your marathon or half marathon pace this year become your easy pace next year. Consistency is what allows your 5K pace to soon become your 10K pace or your half-marathon pace as your new 5K pace becomes faster.

Let’s dig into that secret sauce and fire up our core Crew!

Day 3 exercises: 2 sets of 10

****Click here for “how to” videos****

  • Windshield Wipers
  • Standing Knee Cross Crunch
  • Side Imprint
  • Wall Sit – Do this AFTER your run if you’re running today. Doing a wall sit on tired legs is a great way to get them used stress and make them stronger.

Challenges:

  • Ab Challenge – 15 Crunches, Bicycle Crunches, Leg Lifts + :20 – :30 Plank
  • 10 Burpees

Bonus: #AbsOnFire – If you have time for a little more today, throw in this Abs on Fire workout. If you can’t get in all 3 rounds that’s ok. Do what you can because every little bit counts!

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Most likely you are familiar with sit ups and side planks, but if you’re not sure how to perform the heel touches, spiderman mountain climbers, and sprinter sit ups, watch the videos below.

Heel Touches: One of my FAVORITE ab exercise!


Spiderman Mountain Climbers: We’ve done these before, they were just called plank with heel to same elbow. Here’s how to do it.


Sprinter Sit Ups: Otherwise known as Runner Crunches! Another #CoreCrew favorite. Here’s how to do it.

Our workout today seems like a lot but you can breeze through it pretty quickly. Do what you can and remember that Core work is an essential part of becoming a stronger, healthier, FASTER runner! 🙂 

When you’re done…feel those flaming abs and know you killed your workout today Crew!

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Day 3: Wasted Energy

There are a lot of options to choose from when it comes to strength training. But runners often tend to ignore our core and back which are key areas that can translate into wasted energy on the road.

“Runners need a strong core and back to stabilize the spine and pelvis,” says Dr. Richard Hansen of High Altitude Spine and Sport in Boulder, Colo. “This reduces injury risk by helping to evenly distribute the forces that are being absorbed with each step and helps to improve running economy by reducing energy lost to unnecessary body sway.” If you’re not strong in these areas,  when you begin increasing your running volume, it can eventually lead to tissue breakdown and injury—especially in the lower leg and hip.

A healthy back is as important to your running as fit legs. If your back muscles aren’t strong, they tend to fatigue faster, taking energy away from other muscles, and changing your stride, leading to injury. Runners with a strong back and core tend to have better posture which translates into more efficient use of energy. A weak back and core are bio-mechanical inefficiencies that waste energy.

To avoid these common running issues, we need to spend some time stregnthening these areas. Lucky for us it doesn’t take hours in the gym and lots of expensive equipment. A few sets of back and core focused moves like the bridge pullover and side planks will help us strengthen and support our back and core which will help us use our energy more efficiently!

Working our upper and lower back prevents weak, rounded shoulders and poor arm carriage. Make sure you pull your shoulder blades together with the bridge pullover and our bonus bird dog exercise. Do not arch your lower and when lowering the weight, ensure your shoulder blades separate slightly to allow for a slight stretch of the muscles in between them.

Day 3 exercises: 2 sets of 10 

****Click here for how to videos****

  • Runner’s Crunch
  • Heel Touches
  • Bridge Pullover
  • Side Planks – :30 each side
  • Wall Sit – :60

Bonus: Bird Dog – 2 sets of 10 – I like this video as it gives you a way to modify the exercise for beginners. Take a look and try it out. Remember to keep your spine flat and stable. When adding the arms, squeeze the shoulder-blade together to add some upper back work as well.

Challenges:

  • Superman – :20
  • Push Ups – 25
  • #MadManMartin Plank Challenge – One more plank – :30

Core Crew Virtual Race: We’re running through Paris logging 24 miles for the next 7 days. Are you in? Our virtual races are fun and might help you grab a few extras miles this week. Race starts today so click here to sign up. It’s a free and fun way to challenge yourself to do a little more than usual.

Before you stop for the day, take time to get familiar with our 7 Key Stretches for Runners! These will help you get loose and ready to go long this weekend.

Don’t waste energy thinking about skipping your strength training. Just get up and get it done! 😉

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Day 3: Booty Blast

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It’s for the booty….but runners know it’s also for the hips!

An article in RunnersConnect.com called “How and Why You Should Strengthen Your Hip Abductors” says,

We often hear about how running is “all about the hips”, and how the source of all your running injuries is weakness in the muscles around your hips, but what does that mean?

Which hip muscles are so critical to success as a runner?

Turns out your hip adductor and abductor muscles are a huge part of you being able to stay healthy as a runner, and if they are neglected, you are putting yourself at serious risk of an injury.

In the article Proper Running Form: Does Gravity Help You Run Faster?, we considered the importance of hip extension in running, and noted that in cases of runners with restricted mobility in the front of the hips, we often see a forward drop of the pelvis, highlighted by an increase in the curve of the lower back.

What does that mean? The body succeeds in traveling over the supporting leg, but without making optimum use of the powerful Gluteus maximus(the main muscle of the buttock).

As a result, stride length becomes compromised, propulsion is reduced, overall effectiveness of the running gait cycle is inhibited and risk of injury potentially raised.

The Gluteus Medium, a smaller but equally important member of the glute family – contributes to what is commonly known as the “hip drop”.

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An excerpt from RunnersConnect.com

The Trendelenburg gait is exhibited by a person who through weakness in the abductor muscles, cannot maintain sufficient height of the opposite side of the pelvis to raise the foot and transfer weight to the other leg.

Instead, the pelvis drops downwards, meaning the affected person has to bend their leg more than usual at the knee in order to make up for the lack of lift.

To compensate, the stride on the unaffected side typically becomes shorter, along with a tendency for the person to lurch towards the weakened side in an attempt to maintain a level pelvis.

We’ve talked about this “hip drop” before, noting that almost every runner has some form of weakness in their glutes contributing to this issues. Check out the image below…

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What does this “hip drop” lead to?

Various studies have shown a link between Gluteus medius weakness and athletic injury:

  • In a study by Fredericson et al (2000), 24 distance runners with Iliotibial Band Syndrome had the hip abductor strength of their injured limb compared to that of the non injured limb (and to that of a control group). It was found that on average Gluteus medius strength was 2% less on the injured side.
  • After a six-week rehabilitation period with particular focus on strengthening the Gluteus medius (side-lying hip abduction and pelvic drops), 22 of the 24 injured athletes were pain-free and able to return to running. Furthermore, a six-month follow-up showed no reports of recurrence.
  • Other studies have also linked weaker hip abductors and external rotators to Patellofemoral Pain Syndrome (Ireland et al.,2003; Robinson et al.,2007; Cichanowski et al.,2007).

Yep you got it…tight hips, IT Band pain, knee pain, and so on right down the legs. It’s all connected!

So what do we of about it? Blast that booty and build stronger butt muscles! Let’s do this!

Day 3 exercises: 2 sets of 10

****Click here for how to videos****

  • Donkey Kick + Fire Hydrant
  • Butt Lift Bridge
  • Clams
  • Plank – :60 (Your choice of plank)

Bonus: Side-lying hip abduction – 2 sets of 10 

side-abduction

To work the right hip abductor muscles (as in the photo):

  • Lie down in a left side-lying position. Make sure your hips are “stacked” (right hip directly over the left hip) and that your body is in a straight line.
  • Placing your top hand on the floor in front of you can help ensure that you are not leaning forwards.
  • Your pelvis should be in a neutral position (not hitched or tilted forwards/backwards).

January Challenges:

  1. Burpees – 15
  2. Push Ups Beginner – 4
  3. Push Ups Advanced – 15
  4. Squats – 75

Speed Work Options: “If you want to run faster, you have to run fast!”

Do you have a plan to get your speed work in? You’ve got options so decide when it will happen and go get you some speed!

  1. On the Track: “High-intensity track sessions move the muscles through the full range of motion, improving elasticity and enhancing coordination between your nervous system and muscles. With time, you’ll develop a more efficient stride at all your paces.”

    HIIT It: Begin with two 100-meter accelerations that include 40 meters at top speed, with 2 to 3 minutes of walking or jogging between.

    Build to 6 x 150 meters hard, including 80 meters at top speed, with 3 to 4 minutes jogging or walking rest.

    Over time, increase the number of repeats to 10, lengthen reps to 300 meters (running nearly the entire distance at top speed), or reduce the rest interval to one minute.

  2. On the Hills: Inclines are a great venue for superfast speedwork. Compared with a flat surface, hills reduce the impact on your legs and limit your range of motion, thereby lowering the risk of strains and pulls. Plus, hill repeats build muscle power, which helps you run more efficiently on level ground, says McConkey.

    HIIT It: On an incline, start with three 30-second moderate repeats and walk down the hill for recovery.

    When this becomes comfortable, progress to 4 x 1 minute near all-out efforts with a downhill jog and an additional 30 to 60 seconds jogging or walking rest.

    Over time, add additional reps, extend effort length up to two minutes, and aim for steeper hills.

Speed Workouts for Beginners: When you’re just starting out, any type of interval—even alternating walking with jogging—will challenge your body in new ways.

Incorporate one of the following workouts each week to introduce intensity and boost your speed.

  1. Track: Run two laps. On the straights, accelerate and hold top speed for 20 meters. Walk the curves.
  2. Trail: Intersperse an easy run with 3 to 4 20-second, moderate-intensity surges.
  3. Hills: Do an easy run that incorporates three 20-second climbs, each one at a moderate effort.

What else should we be doing today? Well…Tuesday is always a great day for a No Junk Food Challenge! And I need it…yes I do need to be reminded to eat well. So here’s to a fabulous day of sweating, eating right, and of course….

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Days 3 & 4: Go Long!

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Whether you’re training for a 5K or 10K…or have an upcoming Half or Full Marathon, you should have a long run in your weekly plan. Long might mean something a little different to each of us…but a long run is an important part of every runners training program.

While the Runner’s World story “Why Non-Marathoners Still Need Long Runs: Long runs help you race better at any distance” might be referring to elite runners, we can all apply it to our own training in smaller ways.

In November of 1961, legendary coach Arthur Lydiard told the 1960 800m gold medalist, Peter Snell, to go run a marathon. Before that, Lydiard had Snell incorporating the Waiatarua circuit, a grueling, 22-mile long run up and down the Waitakere Ranges in New Zealand, as part of his 100-mile training week. What was a man who would race for less than 2 minutes doing running for 2 hours? This type of training was completely unheard of for middle-distance runners back in those days.

But it paid off.

Only two months after his Lydiard-mandated marathon, Snell ran a world-record mile (3:54). And in the 1964 Olympics, he won gold in the 800 and 1500m events.

The long run has been popular ever since.

Why is this? What are the physiological changes long runs produce that are beneficial to someone who is racing for a short period of time? According to Running Times columnist and coach, Greg McMillan, there are three key physiological adaptations that occur in the body during a long run: enzymatic, capillary and musculoskeletal.

When you run long, you increase enzymes in your muscle cells and grow capillaries, which are the small vessels that surround the cells. These important changes allow more oxygen to be delivered to working muscles.

You also strengthen your muscles, tendons and ligaments. “These adaptations help you in shorter races like the 5K because it’s still primarily an aerobic activity,” McMillan says. “The more oxygen that you can deliver to the working muscles, the better your performance will be. And the stronger your muscles, tendons, bones and ligaments become, the more you are capable to conduct better race-specific training like intervals.”

So how far is far enough? According to Arthur McMillan, for non-marathoners, the right long-run length “depends where you are in your running career.” For someone not accustomed to running long, he advises working up to 90 minutes to properly stimulate the body’s adaptations. McMillan then suggests that athletes increase the duration of their long runs up to 2-3 hours.

Rubio has an alternative approach. Instead of prescribing a minimum time limit, he breaks out the long run using percentages of weekly mileage. At first he has runners run long using 20 to 25 percent of weekly mileage at an easy pace. He has them alternate other long runs using approximately 15 percent of weekly mileage preferably on a hilly course. Progression is key.

The take away…both Rubio and McMillan agree that runners training for shorter distance events still need long runs.

Beginning runners should follow these guidelines, even if they are working towards a 5K or 10K race and not a half or full marathon.

  • 15 miles/week = 3.75 mile long run
  • 20 miles/week = 5 mile long run
  • 25 miles/week = 6.25 mile long run
  • 30 miles/week = 7.5 mile long run

If you’re comfortable with a half marathon distance (13.1 miles) and just want to maintain your fitness and be ready to run a half marathon on short notice (maybe not run your best time but be able to finish without too much discomfort) your long run should be 8-12 miles. Besides maintaining your fitness, these long runs will give you all the benefits: increase muscle and capillary growth, allow more oxygen to your working muscles (allowing shorter runs to become easier), and to strengthen your muscles, tendons and ligaments.

5K specialist Chris Solinsky goes as long as 2 hours for his long runs. You might think this sounds crazy or counter productive…but Solinsky says, “[The long run] teaches your body to be efficient. Before I did long runs, when I was in high school, I was a lot less efficient than I am now. The long runs groom your body into running as effortlessly as possible.”

So what is your long run plan? Going out Saturday or Sunday?

Whatever day we don’t go long is a planned rest day but it’s still important to stretch! Oh…and don’t forget that one :60 plank on our long run and rest day!

Day 3 Exercises: Long Run + 7 Key Stretch for Runners + :60 Plank (Your Choice) 

Day 4 Exercises: One :60 Plank (Your Choice) + 7 Key Stretches for Runners + Rest! 

Even if you have no races in the works…the long run is addicting. The feelings after finishing your long run…empty, clean, worn out, sweat purged…the good ache of muscles that have done you proud…that feeling is worth every early weekend morning.

Eat a good dinner, hydrate, go to bed early…then get up and purge yourself of all the stress built up during the week. Go long Crew! 🙂

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Day 3: How Bad Do You Want It?

screen-shot-2016-11-02-at-8-25-43-pmWe have choices to make every day that affect our goals.

What will we eat healthy? Will be will active? Do we run or rest? Will we stay hydrated? Will we stretch and roll out our legs?

How do we decide? A new study suggests that our decisions rely on two separate networks in our brain: “one that determines the overall value, the risk versus reward of individual choices, and another that guides how you ultimately behave.

The study’s co-author Ralph Adolphs, a professor of psychology at Caltech, explains the distinction: “Your valuation network is always providing you with information about what’s rewarding around you, the things you want to do or buy, but also lots of distracting things popping into your vision.”

Glascher explains that people tend to choose immediate gratification rather than delayed reward, and we ignore risks when the reward seems large. The trick is to go with your gut feeling about whether a choice is good or bad, and to ignore distractions and impulse behaviors. It’s about making decisions that benefit us in the long run versus ones that make us feel good in the moment, but leave us feeling bad after it’s done. Ultimately, it’s about choice.

screen-shot-2016-11-02-at-9-28-23-pmChoice is the purest expression of free will, and the freedom to choose allows us to shape our lives exactly how we wish. But choice is difficult because it also represents sacrifice. Choosing something inherently means giving up something else, something we might want tomorrow, or next week.

Life’s not about checking an item off your to-do list, although lists do make it easier to get things done. Life’s about being content with where you’ve been, honest with yourself about where you are now, and the courage to make the right choices about where you’re going. It’s about being proud of who you are, the effort you make daily, what you represent, and the impact that you’re having on others.

screen-shot-2016-11-02-at-9-28-34-pmAt the end of the day, contentment lands directly with the choices that you make. So give some serious thought to every choice you face.

“Life is a sum of all your choices.” Are you happy with the path that you’re choosing for yourself? The choice is yours.

How bad do you want it? 

Day 3 exercises: Abs – 2 sets (:30 each move)

****Click here for how to videos****

  • Roll Up
  • Pilates Scissors
  • Bird Dog Crunch (Right Side)
  • Boat Pose
  • Bird Dog Crunch (Left Side)
  • Side Plank (:30 each side)

Daily AbsBonus: #Daily Abs 

Back to a favorite of mine. How many rounds will you choose to do today? How bad do you want trim, strong abs?

This bonus only takes about 1-2 minutes per round. Give yourself a minute to rest in between rounds, then go at it again.

Got an extra 8 minutes for 3 rounds? 10-12 minutes for 4 rounds? 15 minutes for 5 rounds?

Who wants it the most??


Speed Work: TONS of great speed work yesterday! Super proud of everyone who gets out there and tries it. No matter how well it goes today, it benefits you. Better breathing, faster leg turnover leading to a higher cadence, ultimately…more confidence. If it doesn’t go as planned, keep trying! Don’t go out too fast in the beginning and DON’T beat yourself up. Every time you try you will get a little bit better. Don’t give up! Click here and scroll down for this week’s speed work.

When you’re done, don’t blow it by making bad food choices. Think about the risk versus reward, avoid distractions and impulsive snacking. Decide now to make good choices today. Get moving, eat healthy, drink water, stretch, do everything in your power to reach the goals that are important to you.

If those goals are important, you’ll find a way. So…how bad do YOU want it?

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Day 3: Exercise Makes Us Happy!

screen-shot-2016-10-03-at-5-49-55-amEver wonder what is going on in the body while you sweat it out? The euphoric feelings during and after exercise, as well as the muscle soreness that might just come a day later, don’t just appear magically.

Our body is made up of millions of chemical reactions, which result in different physical and mental feelings. Take a look at some of the top hormones and chemicals that are released when you workout.

Endorphins – These chemicals are released by your pituitary gland, which is located in the base of your brain. Endorphins make you feel exhilarated and happy and block any feelings of pain, so you can power through any discomfort caused by exercising.

Dopamine – Dopamine is a pleasure chemical. Working out regularly helps to keep those dopamine levels up in order to keep overeating and weight gain at bay. Dopamine is often associated with orgasms. Working out helps stimulate the production of dopamine, and increased levels of dopamine combined with core, quads, thighs, and pelvic muscle exercises may result in a “coregasm.”

Serotonin – A chemical responsible for happiness, restful sleep, and a healthy appetite, serotonin levels will increase if you work out regularly. Serotonin works with endorphins to make working out a pleasurable activity. In addition, more serotonin means more energy and clearer thinking.

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Exercise makes us feel good, feeling good makes us happier. When you’re feeling down, or tired, or just don’t want to do it, remember how good it feels when it’s done…then get up and knock it out! You’ll be so much happier that you did!

Day 3 exercises: Full Body – 2 sets of 10

****Click here for how to videos****

  • Clean and Press
  • Soldier Twist
  • Primal Crawl
  • Yes Kick

Bonus: Burpees – 2 sets of 10 – I can hear the groans from here…but we all know that burpees are the best full body conditioning exercise we can do. Knock out 2 sets of 10 to get your heart rate up and your whole body moving!

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Speed Work: This weeks speed work out is fun and doable for EVERYONE! 5 miles total with 1 mile warm up and 1 mile cool down. Then 3 miles of pushing the pace with short rests in between each half mile. You CAN do this!

Workout: 6 x 800 meters (.5 mile)

  1. 1 mile warm up
  2. .5 mile sprint x 6 with :90 rest
  3. 1 mile cool down

Don’t start out too fast. You should be running at around your 10K pace which means you still have some gas in the tank after each round. Take a look at our speed chart and use the 5K effort then add :10-:15 to each interval and multiply by 2. This is how long it should take you to run each half mile. Keep your pace steady and try to keep each interval at around the same pace.

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If you do a run/walk (like me), bust out each half mile without walking. If you need to slow down a tad to make that happen, that’s ok. These intervals will help train your body to go a little farther than you’re used too, and will increase your oxygen intake helping you to become a more efficient runner. Stop thinking about it…just go out and tryscreen-shot-2016-10-03-at-5-53-33-am!

Working out is not just something to do to make up better runners. Working out makes us healthier and happier people. So whatever excuse is creeping into your mind today…push it aside and get moving! I promise you’ll be happy you did!

Make it a great Monday Crew! 🙂

 

Days 3 & 4: Preparing for Extraordinary

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Might just be an ordinary training day…but every run is another step towards that extraordinary moment when you reach your goals.

We’re all in different places in our training….so whether you’ve got 3 miles or 20 miles…it’s your long run. Own it. Give it all you’ve got. Remember that your choice to keep going in that moment when  you want to quit may be the difference between reaching those goals…or falling short.

Don’t stop until you finish what you started.

Day 4: Long Run + 7 Key Stretches for Runners + Plank – Your choice (:30 2X)

You just com­pleted more miles than you’ve run the rest of the week com­bined. You’re tired. You just want to go home, take a hot shower, and sit down. Of course, we all want that after our long run. Some of us do exactly that.

Others, the ones more likely to actu­ally make it unin­jured to the race they’re train­ing for, take the extra ten min­utes and stretch before sitting down. Stretch­ing probably sounds as appeal­ing as apply­ing hydro­gen per­ox­ide to your burst blis­ter, but it’s just as help­ful for a clean out­come. If you’ve already ded­i­cated hours to your run, what’s ten more min­utes that will help work some lac­tic acid out of your poor tired mus­cles and reduce sore­ness later? Plus…it will feel good, I promise. Click here for 7 stretches that will have you feeling pretty close to normal tomorrow.


Day 5: Arms & Back – 2 sets of 10

****Click here for how to videos****

  • Burpees
  • Bicep Curls 21s
  • Wide Rows
  • Plank – Your Choice (:30 2X)

Bonus: #LowerBackWorkout Screen Shot 2016-09-02 at 3.49.36 PM

A healthy back is as important to your running as fit legs. According to Runner’s World, “If your back muscles aren’t strong, they’ll tend to fatigue faster, taking energy away from other muscles, and changing your stride, which can lead to injury.”

This lower back workout helps to reduce pain, tension, stiffness, and soreness….all of which will feel very good after our long runs this weekend.

 


Wonderful, fulfilling exhaustion… Want that amazing feeling?

Better be in it for the long run!

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Day 3: Today’s Reality vs. Tomorrow’s Potential

Screen Shot 2016-08-02 at 3.05.57 PM“You have to put in the time. You have to put in the miles. It doesn’t matter how fast or how slow you run now. You might not be as fast as So and So…but you have to learn to separate today’s reality from tomorrow’s potential.”

This quote is from a book I borrowed from Amiee Glatfelter-Cords called The Lola Papers, about a girl in training to race a marathon. She’s ran one before, but now she wants to do better.

This part stood out to me because even though our goals may seem far off, they are attainable. Our dreams scare us because they hold in their hands two options: failure and success. Are you willing to take a chance? It’s not a question….it’s a dare.

Dream big then go out and put in the work to make it happen because those goals that–if we pursue them with all we’re worth–are attainable.

Lola’s coach’s advice, learning to separate today’s reality from tomorrow’s potential, holds true with each and every one of us. You have the potential to reach your goals, but to do good work tomorrow…you have to do good work today.

Maybe you’re not as fast as So and So right now. Maybe one day you will be…maybe not. Only time will tell, but in the meantime…you have some middle ground to conquer!

Day 3 exercises: Full Body – 2 rounds of 10

****Click here for how to videos****

  • Superman
  • Single Arm Reverse Lunge & Press
  • Single Arm Deadlift to Hop (no weight)
  • Mountain Climbers with Towel
  • High Plank – :45 (3X)

Plank Challenge Day 3: High Plank – The High Plank is just what it sounds. A plank in a high position with arms and body straight. This will test your arms, core, glutes, and leg strength. Hold on for :45 or as long as you can, take a break, the do it again. Three times total.

Bonus: Ab & Squat Challenge Day 3 

  • 5 Sit Ups
  • 20 Crunches
  • 35 Squats

Feel the Burn WorkoutExtra Credit: #FeelTheBurn

Wednesday is a great day to do a little more and cover some of that middle ground! Take a few extra minutes and tackle this #FeelTheBurn workout and tag your post to let us know you’re doing good work today to prepare for good work tomorrow!

Ready to tackle that middle ground? Let’s get to work and make this hump day count!

 

Day 2 & 3: Mind Over Miles

Mind over milesIt’s the weekend and we all know what that means…time for our long run! How far are you going?

Whatever “long” means to you…make it count!

Go a little farther than you’re used too…a little farther than what you are comfortable. When you want to quit… keep thinking…mind over miles…mind over miles…and keep going.

Make yourself accountable and tell us what kind of miles you’re doing this weekend. Saturday or Sunday…either day works…just get out there and do your thing!

If you go long on Saturday…Sunday is Abs. If you go long on Sunday…bust out our ab work on Saturday then stretch and rest up for your long run on Sunday.

Ab pryamidDay 2: Long Run + 7 Key Stretches for Runners + Plank (:30 – 2X)

Day 3: Abs – Ab Pyramid (1 round) + 1 extra :30 Plank

No bonus this weekend. Just running, planks, 1 round of abs and stretch! If you have some extra time…throw in some Yoga for Runners and relax your mind and get ready for the week!

Monday is the 4th…and yes we are working out. Make a plan to get it done early before you start hanging with family and friends and enjoying the holiday. addicted to the long run

Wonder why you get up earlier on the weekend…and even look forward to it? It’s all about those feelings you get at the end. Chase that feeling of being empty, clean, worn out and sweat purged. Love that good ache of muscles that have done you proud!

Chase that Runner’s High and make it a great weekend Core Crew! 🙂

Day 3: Flat Belly Friday

tummy trash canGood morning and Happy Flat Belly Friday Crew! Our workout is short today…but a huge part of our Challenge is eating healthy and avoiding the crap. Pass by the fast food, the white bread, the chips and sweets… Treat your body with respect and it will show!

Today’s exercises rock! We are still at 2 sets of 10 so it shouldn’t take long. Hold that core tight and focus on taking each move slowly and with purpose!

Day 3 exercises: 2 sets of 10 for each exercise + Plank

***Click here for “How To” Vidoes***

  • Standing Core Stabilization
  • Overhead Dumbbell Side Bend
  • Triangle Press
  • Medicine Ball Side Throw
  • Kettle Ball Windmill
  • Reverse Plank – :30

Reverse Plank – This one looks good and it’s new to us so check out this how to video to see how it’s done properly. Remember to keep your core tight and pull your belly button in. Keep your hips high and your body as straight as possible. Keep the strain off your back by using your core NOT YOUR BACK to hold you up.

Bonus: #10MininuteAbs  10 minute abs

Got 10 extra minutes? If not…make 10 extra minutes and knock out this 10 Minute Abs routine…it is flat belly Friday after all! 😉

Thigh Challenge:

  • 10 Fire Hydrants
  • 20 Scissor Kicks
  • 15 Inner Thigh Leg Lifts

If you find yourself running around like a mad man…(no pun intended #MadManMartin 😉 ) and you don’t have time for more than our Day 3 exercises…that’s ok…the number 1 most important thing for you to do today…is treating your body with respect. No trash can tummies today! We all know our abs are made in the kitchen. That means that eating healthy is the most important factor in getting that flat, toned belly we all want!

Screen Shot 2016-06-03 at 5.39.18 AMSo…part of your post today will be about food. I want you to be brutally honest about what you eat today. Be honest with us…and with yourself. Write down everything you eat. Writing it down will help you see what is actually going in your body. If you don’t have a way to track your food…check out MyFitnessPal. This free app is a very easy way to log your food, water, and exercise. It will break your meals into calories, protein, carbs, fats, etc…and it will tell you what your daily needs are.

Look me up and we can be friends on MyFitnessPal and see each others progress. My user name is AmyMagdalein. Creative…I know LOL. 😉

Here’s the kicker…we are runners. Runners need fuel to add fire to our system for long runs. So we must eat! It is especially important to eat good before our long runs and races…and the weekend is upon us. But eating good doesn’t mean loading up on unneccessary calories. Here’s a few tips from Verywell.com on nutrition and hydration starting two days before your long run or race.

The two days before your long run (and your half or full marathon) should be high-carb days. You should make sure that you increase the percentage of carbs in your diet, not the overall calories.

Carbo-loading doesn’t mean that you should eat three plates of pasta for dinner!  Aim for at least 65% of calories from carbs during those days. You can still have some protein but, for example, instead of having chicken with rice, have rice with chicken. Pasta, steamed or boiled rice, potatoes, fruits, starchy vegetables, and breads are good carb sources. If you stick to a gluten-free diet, here are some excellent gluten-free foods for runners.  Avoid gas-forming foods like beans and any type of food that may upset your stomach or can interfere with sleep.

Don’t Forget About Hydration – Plain water is fine to drink to make sure you stay hydrated. You don’t need to be drinking sports drinks the day before a long run. You can check your hydration by doing a urine test. If your urine is light yellow like lemonade, you’re well-hydrated. If it’s a dark yellow color, you’re dehydrated and should keep drinking more water.

I loved reading the part that says, “eat chicken with rice…instead of rice with chicken.” Yes we need the carbs…but we don’t need to overload on carbs and fill our belly’s with tons of extra calories. Be smart about it…

Me and Silas are playing hooky today and skipping school to drive up to Jekyll Island and go to Summer Waves. We are excited! But I am taking the time this morning to get my Friday Core work and bonus done…then pack up some healthy food for our trip. I will probably be MIA during the day…but I hope to see TONS of activity and HEALTHY eating when I get home!

Tell us what your plans are for your long run this weekend and make it an awesome, healthy, active Friday Core Crew!

Whoohoo its friday