Day 17: Runner For Life

taking a selfie after leg dayLeg day!!! Go hard today Core Crew! If you can walk without moaning a little…you aren’t working hard enough!

Distance running makes you stronger. You have to get stronger and build endurance to keep you going for miles and miles.

Limiting  yourself to running as the only means to strengthen your lower body…especially if you are doing strength training for your upper body…will give you that upside down pyramid look: a bulky, strong upper body and little chicken legs. This isn’t good for your hips, quads, knees, ankles, and feet. The impact of each step is exacerbated by the load that the muscular upper body places on those skinny legs.

Why do we need strong legs?

  1. To condition the muscles and soft tissues of your lower body to effectively support the weight in your upper body.
  2. To balance the strength, endurance, size, and control of the upper and lower body.
  3. To prevent injury to your lower joints and extremities.

These reasons are for everyone, but for runners…they’re even more important. Running is a lifetime sport…and we are runners for life. Let’s get to work and keep our legs strong and ready to go the distance.

Day 17 exercises:

  • Pistol Squats – 6X each leg (2 sets)
  • Fire Hydrant + Donkey Kick – 3 sets of 10
  • Squats – Your Choice – 3 sets of 10
  • Plank – 1 minute (2X)
  • Side Plank – :30 each side (2X)
  • 35 Push ups

Bonus: #Round4

Want those “I can’t walk normal after leg day legs?” Let’s go Core Crew…1 more round! 🙂

Changed it to 4

Running Drills and Speed Work: Get a detailed explanation of our running drills and speed work here.

  • Running Drill: Bounding
  • Speed Work:
    • 1 mile warm up (conversation pace)
    • 4X 400M
    • 4X 200M
    • 1 mile cool down
    • Total of 3.5 miles

If you are doing speed work today…remember to do it before you fastest timetackle our leg day exercises.

  • Running Drills
  • Speed Work
  • Leg day
  • Stretch

If you are wondering about pace for speed work….please reach out to me and let’s chat about what is the right pace for you. You can private message me here.

We train, we run, we want to be healthier and stronger…but running is a lifetime sport and we are runners for life.

Keep your spirits high and keep pushing Core Crew! 🙂

Lifetime sport


Day 13: Blessed to Run

Blessed to RunNo matter where you are in your running journey…if you’ve just started…or maybe you’ve been running for years, if you’re injured and on the sidelines…or are heading out to clear your mind and work up a sweat…remember how lucky you are to have the ability to run.

You’ve found your love, a love that you can carry for years to come, a sport to call our own. Work hard and share your love of our sport with others. We are blessed to run…don’t take it for granted.

Day 13 exercises:

  • Pistol Squats – 2 sets of 4 (each leg)
  • Fire Hydrant + Donkey Kick – 3 sets of 10
  • Squat (Your Choice) – 3 sets of 10
  • Plank – 1 Minute (2X)
  • Side Plank – :30 each side (2X)
  • 30 Push Ups
  • 7 Key Stretches for Runners

Bonus: Share your love with someone. Talk to someone new about running. 🙂

I am blessed to be heading out for 13 miles this morning with friends who will share the fun, the joy…and the pain. Paula and Barbara…let’s do this!

I will be switching things up and  getting my long run in today…and doing legs tomorrow. The calendar is just a guideline…remember to always make ti work for you. If your schedule changes…adapt and make it work for you. There is no wrong way….as long as you’re getting it done.

Don’t forget how blessed you are to being able to get out and be active. Tell someone new about running today. Share the blessing with them and forge a new friendship along the way.

running friendships

March Challenge: Day 3 – Strong Legs

runners have the best legs

Runner have the best legs! But running alone won’t get us across the finish line faster. Strong, sexy runners legs take a little extra work but that translates into more power…and more speed on race day.

Runner’s World article “Get Strong Legs” says,

Multiple 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 on the hills,” says Bob Larsen, who coaches elite marathoner Meb Keflezighi.

Besides just gaining more power, strengthening our legs will also give us other benefits. You need to be strength training your lower body for 3 reasons:

  1. To condition the muscles and soft tissues of your lower body to effectively support the weight in your upper body.
  2. To balance the strength, endurance, size, and control of the upper and lower body.
  3. To prevent injury to your lower joints and extremities.

Runner’s World says we should focus on the following muscles groups: Quads, Glutes, Hamstrings, and calves. Great! We will work on all of those today. 🙂

Day 3 exercises: 3 sets of 10 for each exercise

  • Plank – :30
  • Squats – Add weight for more difficulty
  • Donkey Kick + Fire Hydrant – Do these simultaneously but make sure you watch your form on each rep to get the most out of both exercises
  • Single Leg Deadlifts – This is a slow precise exercise that will strengthen our hamstrings and help us learn how to stabilize on one leg. It also fires up up the entire posterior chain creating a phenomenal and strong rear end.
  • Calf Raises – 10 per side
  • Plank – :30
  • Side Plank – :30 each side
  • Calf Stretches – Hold a deep stretch to feel the calf muscle getting softer
  • Pigeon Pose
  • Quad Stretch

Looks like a lot…but it really won’t take long at all. If you’re not sure about how to do these exercises, please check out the “how to” videos and scroll towards the bottom for the leg exercises. Stretching instructions for today are below.

It’s getting closer to the weekend which means long runs are coming up so if you are running today….take it easy and slow. Conversation pace. Keep it short save energy for your long slow distance this weekend.

That’s all for today Challengers! Push yourself, feel those legs burn, and make it a great day! 🙂

Pigeon Pose: My favorite stretch! This feels fabulous! Watch here to see how to do it correctly.

Quad Stretch: Instead of standing to stretch your quads…kneel down and push your hips forward while holding your foot up. This will give you a better stretch and you will feel it higher in your quads as opposed to closer to your knee.