Day 9: It’s HIP to be STRONG!

Screen Shot 2017-03-09 at 5.26.05 AM

This should really say, “when you 80, or 85, or 90…because we have some STRONG women in their 60s who are no where close to hip replacements! But you get the point. Not only do we want strong hips for the long haul, but strengthening our hips fires up a chain reaction that reverberates all the way down our legs.

Strong hips mean less pain and fewer injuries in our legs. In fact a recent active.com article states,

Since the sport of running has begun to enjoy a second boom in recent years, much attention has been paid to injury prevention. More specifically, the industry has focused largely on both foot strike and footwear as major causes of running ailments. It turns out, however, that there’s another culprit that runners often overlook: hip weakness.

Jason Fitzgerald, a 2:39 marathoner and coach in the Washington D.C. area, says that hip weakness has become more prevalent as a result of the sitting we do in our daily lives. “When you consider how important proper hip strength is for runners and the fact that most runners don’t do the specific strength exercises that bolster the hip muscles, it’s a disaster waiting to happen,” he says.

Since the hips stabilize each leg during the stance phase of the running gait, strength in that area is particularly vital. “Hip weakness throws off all that stability, resulting in excess movement not only at the hip, but also at the knee,” says Fitzgerald. “The two most common injuries that result from weak hips include illiotibial band syndrome or patellofemoral pain syndrome, but in fact, many other injuries could occur from weak hips, including Achilles tendinopathy, shin splints and plantar fasciitis.”

If you read all the way through that, you noticed that hip weakness can cause IT Band syndrome (IT Band pain), patellofemoral pain syndrome (knee pain), Achilles tendinopathy (Achilles problems), shin splints (ouch!), and plantar fasciitis (lots of Core Crew dealing with this one).

So now you know, when I go on and on about hip strength…I am not making this stuff up!

I’m in a lot of running groups, and I know I get a lot of eye rolls when I bring up strength work as a means to elevate leg pain. Everyone wants the quick easy answer to getting back on the road. They want to ice the injury, rest a little, and come back pain free.

Well yes, ice is never a bad idea. Resting when we have pain is always a good thing too… Rolling is also a great way to relax our muscles and relieve some of the pressure…but if that’s all you do, the pain will come back. You’re not getting stronger and finding a way to keep the injury from happening, you’re just masking it for the moment and then wondering why your body hates you.

So I will continue to harp on you about strengthening these areas. And you can keep rolling your eyes at me and keep hurting…or you can get to work on making yourself stronger. The choice is yours Crew!

I hope you’ll choose wisely and….

Screen Shot 2017-03-09 at 5.24.09 AM

Day 9 exercises: 3 sets of 10 (adding another set! 🙂 ) 

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

  • Single Leg Hip Lift
  • Split Squat (weighted)
  • 4-way Band Walk (low squat walk if you don’t have bands)
  • Wall Sit – :60 (post run if you are running today)

Challenges:

  • Ab Challenge – 25 Crunches, 25 Bicycle Crunches, 25 Leg Lifts + :40 Plank
  • 20 Burpees

Bonus: Donkey Kick Workout 

An oldy but a goodie! This one hurts y’all. It isn’t easy but it is only 10 minutes and you will feel the burn. Someone (I forget who this early) asked me to post my video instead of the original so here it is. Follow along with me and let get us some strong and powerful hips!


Speed Work: Today is pretty much the last day you should be doing speed work if you are going long this weekend. If you are racing this weekend….do NOT do speed work today. You will not benefit from pushing yourself this close to a race. Time to take it easy, do some strength work and trust your training.

If you’re not racing, and not going long till Sunday, time to go fast! Here’s this week’s workout:

Workout: 4-8X 800M (1/2 mile repeats 4-8 times) 

  1. Warm up – 1-1.5 miles easy
  2. 1/2 mile repeats with slow jog or stop and stand still and breathe in between sets  (:90-2:00 rest in between sets)
  3. Cool down 1-1.5 miles easy

Wondering how fast or how much effort you should be putting into this workout? Look at the chart below and find a recent 5K time or what you think you would be able to ru for a 5K. The pace next to it is for 1/4 mile repeats (or 400meters) Take that time than double it and add 8-10 seconds. So if you run a 5K in 25 minutes you should run your 400 meter repeats in about one minute 49 seconds. So for 800s you double that to 3 minutes 38 seconds then add 8-10 seconds getting 3:48-3:50 per 800 meters (or every 1/2 mile).

I know this sounds a little confusing so if you aren’t sure please reach out to me and ask. I will help you figure out where you should be.

If you are new to speed work. Start small and don’t overthink it. Start with 4x 1/2 mile repeats (total of 2 miles) and just practice getting close to your time goal each for each 1/2 mile. If you have been doing speed work for a while or are used to go longer distances, suck it up and go for 8x and watch your pace on the first few sets. Don’t try to go all out and beat that pace time. The goal here is stay right on target and hit that time, not to go faster in the beginning and burn out so you can’t finish the workout.

Need help? PLEASE PM me here and let’s chat!

screen-shot-2016-10-03-at-6-14-15-am

Screen Shot 2017-03-09 at 5.54.54 AM


Another thought…back pain can also result from weak hips…so it’s not just our legs that suffer. EVERYONE can benefit from these strength exercises. Ignore the underlying problem and you will continue to suffer.

Stop masking the problem. Fix it by getting stronger!

Let’s get to work and have a great day Crew! 🙂

Days 8 – 11: Be Strong Crew!

Screen Shot 2016-12-07 at 7.55.21 PM.png

As much as I hate to leave you for 4 days…I am so excited for Ragnar Trail Alafia Springs! I might check in here and there but for the most part, you’ll be on your own through Saturday so please BE STRONG and push through this weekend.

Make us Ragnarians proud! 🙂 We’ll take TONS of photos for you…but I want to see TONS of action while we’re out on the trails!

Since I won’t have much internet access, I’m putting Days 8-11 in this post so you can refer back to it through Sunday. Here’s the lowdown…

  • Thursday: 10 Minutes Abs + :60 Plank of your choice
  • Friday: Modern Moms Hips and Butt + :60 Plank of your choice
  • Saturday: Long Run + 7 Key Stretches for Runners + :60 Plank of your choice
  • Sunday: Plank (Your Choice – :60) + Rest OR 10 Minute Active Stretching

Remember that these days can switch up so if you need to go long on Friday or Sunday, move things around to make it work for you and your schedule.


Thursday: 10 Minutes Abs + :60 Plank of your choice

Our core is what holds up together when we’re running and a strong core will keep you upright and moving forward during long training runs and races. We are the #CoreCrew and talk a lot about core work…so it should be no surprise that Thursday is a great 10 minute ab workout!

If you’re feeling really good…double it up and make it a 20 minute workout! 🙂


Friday: Modern Mom Hips and Butt! 

This was such a great workout last month that I couldn’t let it go. So we’re doing it agin in December! Different moves from our Monday/Wednesday workout so even if you’re still feeling sore….you can still do this and it might even help stretch out those sore muscles a bit.

5 minutes per leg + one :60 Plank of your choice!


Saturday: Long Run + 7 Key Stretches for Runners + one :60 Plank

How long are you going this weekend? Any races planned? Let us know so we can cheer you on! Don’t forget to take 10 minutes after your run to knock out one :60 plank and STRETCH!

Most runners don’t stretch until after they are injured….taking a few minutes to do it now can ease aches and pains, help you feel less tight AND keep you from being sidelined and off the road.


Sunday: One :60 Plank + Rest OR 10 Minutes Active Stretching 

If you decide to do the :60 plank then take the day off…that’s totally fine. We all need rest days and in December when our lives are extra hectic there’s no shame in needing a day with no extra work. But if you have some time and love to feel limber, refreshed, and ready to go on Monday, check out this 10 minutes active stretching routine. I can’t wait to try it when I’m home from Ragnar on Sunday!

Another great activity for Sunday? Active Recovery! Notice a Sunday trend here? 😉

Active Recovery is a great way to shake out those legs after our long runs. Keep it short and slow. 30 minutes…at your easy “long run” pace. Your legs will thank you!

I won’t be chiming in as much this weekend but that doesn’t matter because I know you want to inspire each other. If you feel like skipping days this weekend…think about the rest of your Crew…maybe they’ll see you getting it done and decide not to give up!

Have a great weekend…be active and be strong! 🙂

screen-shot-2016-12-07-at-9-05-07-pm

Days 7, 8, & 9: No Off Days

screen-shot-2016-10-06-at-10-16-20-pmAre you at your goal weight? Are you hitting your goal times?

If not…there’s no time for slacking!

Not calling anyone fat…so don’t get all huffy puffy…just saying…if you’re not where you want to be…get to work!

Day 7: Abs – 2 sets of 10

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

  • Renegade Rows
  • Weighted Sit Ups
  • Dead Bugs
  • Heel Touches
  • Bedtime Plank :60

Day 8: Long Run + 7 Key Stretches for Runners + Bedtime Plank

Day 9: Arms – 3 sets of 10 **** Stepping up!!

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

  • Halo Curls
  • Shoulder Press with Rotation
  • Push Ups
  • Elbow Kiss
  • Bedtime Plank

No bonuses…except for logging some miles! I will check in here and there when I can and of course will let you all know how things are going in Chicago!

Have a great weekend Crew!

screen-shot-2016-10-06-at-10-46-49-pm

Day 9: Love Your Legs

Screen Shot 2016-08-08 at 8.26.03 PMYou love to run and when your sport involves the outdoors, fresh air, and cruisin’ down the road, you don’t want to be stuck inside doing our strength exercises.

I get it!

But we want to run for the rest of our life so incorporating strength training is important. Running alone can create muscle imbalances or accentuate ones you already have. Weak calves, for example, can put too much stress on the Achilles and break down the fibers that make up the tendon. Instable hip and core muscles hurt your biomechanics and overload your shins, which can lead to shin splints and stress fractures.

Strength exercises will keep your legs and hips strong and stable….and will keep you pain free and on the road. Take the time to love you legs!

Day 9 exercises:

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

  • Frogger (20 2X)
  • Butt Kicks (50 2X)
  • High Knees (50 2X)
  • Side Lying Leg Lifts (20 2X each leg)
  • Single Leg Directional Hops (:30 2X each leg)
  • Plank Challenge Day 9 – Tricep Push Up (:45 3X)

Screen Shot 2016-08-08 at 8.55.10 PMFrogger: The frogger is an ideal exercise for when you’re short on time or traveling because you only use gravity for resistance.

To do it: Lie faceup with legs extended straight over hips, feet flexed, heels together, and toes turned out. Slowly bend knees out to the sides, and then straighten, using your inner-thigh muscles to control the movement.

Tricep Push Up: This is a basic tricep push up but I found one that I like a little better. You choose which one is best for you. Here’s the steps for the basic tricep push up.

  1. Starting in a high plank, rotate the crease of your elbows forward; shift your shoulders over your wrists slightly.
  2. With your elbows hugging your rib cage, slowly lower your body until your shoulders are even with your elbows.
  3. Hold for two seconds, then return to your start position.

Tricep Push Variation Option: This option is more like a regular plank and I think is a great way to work the triceps. Try it and let us know which one you felt more in your triceps.

Bonus: Ab & Squat Challenge Day 9 – Rest Day! 

#LoveYourLegs Love Your Legs

This looks fun! Some of these exercises you should already know…and others may be new. If there’s one you’re not familiar that I don’t include a photo for, tag me with the exercise you need info for. There’s some new exercises here so check out some how to stuff below. In total this bonus workout should take 7-10 minutes.

Runner’s Lunge: This is a new one for me but it looks great. Watch this videos to see how it’s done.

Speed Work: Have you made a plan for your speed work yet? Plan ahead to succeed! Click here for this week’s speed work.

Have I missed anything? Hope not! Lots to do but it won’t take long. Remember to take a few minutes to stretch out after your done. Our 7 Key Stretches for Runners are perfect! Take those few extra minutes to love your legs!

sexy people

 

 

 

Days 9 & 10: Make Time To Run

Make time to runWithout a doubt the long run is one of the most important parts of our overall training cycle. Hopefully you have a pack of like minded people ready to go long with you this weekend.

If you must go solo…there are ways to make it easier. Let’s face it, if you’re following your training plan you’re physically ready to go the distance…it’s the mental part that is agonizing.

Here are some tips to make it easier to get out the door.

  • Plan ahead: If it’s actually written down in your calendar, you’re more likely to do it.
  • Get it done early: Don’t wait till Sunday, cross it off your to-do list on Saturday if possible. Lift that weight off your back early so it’s not looming over your head all weekend.
  • Get online: Your Core Crew is your support system and we an be a HUGE motivator. If you post that you’re going out for a 12 miler, you won’t want to let us down…right? Go ahead and #RunBrag afterward to celebrate too!. Your run post just might inspire someone else to head out for their run, too!
  • Get your gear on: Lay out your outfit the night before and put it on right away in the morning. You’ll feel silly sitting in your house in your running clothes, so hit the roads where those kicks really belong!
  • Pick a killer playlist:  There’s something to be said for those times when one of your favorite tunes comes on and nudges you to pick up the pace a bit. To be safe, only use one earbud with the volume just loud enough to hear it so you are safe.
  • Focus on the half-way point: The first half of a long run is usually the hardest part because you feel like you’re heading away from home. Even if you still have a ways to go, you get excited when you’re halfway done because it feels like every step is a step toward home. Breaking up the run into parts makes it more manageable and less daunting.
  • Be creative with your route: Try not to run the same roads all the time. Changing up the scenery can help beat the boredom.
  • Remember that it’s worth it in the end: It feels pretty darn sweet finishing a long run. Savor it.

Are you ready to go long? What’s holding you back? We are all here waiting for you to finish…waiting for you to brag about how awesome you are…waiting to tell you how proud of you we are…

Don’t let us down! Of course we’ll still love you if you do…. So even more important…don’t let yourself down. You know you want it…go out and get it!


Remember…if you need to wait until Sunday to get your long run in…spend a little time working those abs on Saturday! Switch it up and make it work for you!

When you’re done….PLEASE make time to stretch!

Day 9 exercises:

Day 10 exercises:

  • Ab Pyramid – 1 set
  • Plank – :30 (1X)

If you are thinking about skipping your long run this weekend because you’re tired, or don’t feel like it, or have to many other things to do…remember that this is your YOU time. You deserve this time for yourself…to be healthy, to be sane!

So if you’re feeling blah, tell yourself…no way am I giving up this time for me… no way…

Run I will

Day 9: Dangerous Firearms

Dangerous FirearmsIt’s Arm Day Crew!

Building strong arms will make us dangerous on the road and will carry us through those final miles when all we want to do is stop and rest.

Work hard today…build those strong arms that will carry you the distance!

Day 9 exercises: 3 sets of 10 + Plank

  • Bicep Curl
  • Shoulder Press
  • Hammer Curl
  • Tricep Overhead Extensions
  • Low Plank Arm Reach – :30

sexy armsBonus: #SexyArmWorkout

One round of each of these bonus exercises will get your arms fired up!

Thigh Challenge: Are your legs and booty sore? Mine are! Tomorrow is a rest day….but for today…keep pushing!

  • 15 Fire Hydrants
  • 40 Scissor Kicks
  • 30 Inner Thigh Leg Lifts

Running Drills and Speed Work: Putting off your weekly running drills and Speed Work? Today is the day! Get out there and bust out some slow skipping and 400m sprints. Sounds harder than it is….and you will surprise yourself with your strength and endurance!

When you want to skip it or quit early, remember…. Strength comes from overcoming

 

Days 9 & 10: Only One Option…Get It Done!

Long run - finish what you startedIt’s the weekend!!!! We’re runners…and what do runners do on the weekend? We RUN!

Time to set a plan…then stick with it…because anything less is NOT an option.

Whatever you set your mind to do this weekend is what you will complete. If you fail to make a plan…you will fail to move closer to your goals. Maybe your racing, or adding a couple extra miles to start adding distance, or getting in a nice long training run…whatever your goal is…figure out how to make it happen then GET IT DONE!

Run Saturday…then knock out your ab work on Sunday…or get your abs done on Saturday and run on Sunday. But no matter what….everyone should be running this weekend!

Don’t judge yourself by what others are doing. Don’t Feel bad because you aren’t logging the long miles…yet. You will get there. It takes time and determination and commitment…but if you put in the work, it will be you logging those long miles…and feeling FABULOUS!!!

Day 9 exercises: Long Run + Planks (:30 – 1 min 2X) + 7 Key Stretches for Runners

Day 10 exercises: Abs

  • 50 Jumping Jacks
  • Stability Ball Crunch – 3 sets of 10
  • Lying Leg Raise – 3 sets of 10
  • Dumbbell Side Bend – 3 sets of 10
  • Plank – :30 – 1 min (2X)
  • 50 Crunches

If you don’t have a stability ball…try some in and outs. This is a great core exercise and doesn’t require any equipment. Find a bench or a sturdy chair and pull your legs in and out using your core muscles. See how to do it below.

No bonus stuff this weekend but please remember to take time to stretch! Ab stretches are below and you can find out 7 Key Stretches for Runners here.

Another thing…just because you do a long run one day doesn’t mean you can’t run again the next day. If you decide to go out for a 2nd weekend run…keep it short (30-45 min) and keep it slow. This should be a recovery run…or a shake out run if it’s the day before  long run.

No matter what you do this weekend….be active…be mindful of your food intake and make it a fantastic weekend Core Crew! 🙂