Grow Energy through the long run

Leave a comment Posted on May 2016 Challenge Image

Day 14 & 15: Long Run + Rest + Fun!

Runner problemsNo matter what you are doing this weekend…find time to fit in your long run.

Whether you’re a recreational runner or a hard-core marathoner, the long run is the backbone of any successful training program.

Here’s a few tips to help you get through your long runs feeling good.

  1. Follow your long run with a recovery day of very easy running, cross-training, or rest.
  2. Start your long run well hydrated and consume sports drinks and gels en route. This is excellent practice for the marathon and will keep you from getting overly fatigued.
  3. Limit your long run to 1:45 or less (unless you’re training for a marathon–see number 5, below).
  4. Consume 3 to 4 grams of carbohydrate per pound of body weight daily to make sure carbo stores stay loaded.
  5. Alternate long runs with very long runs when training for a marathon.
  6. Run with someone of comparable ability. Otherwise your long run may turn into a tempo run or a Sunday stroll.
  7. Ease back into training if you’ve missed a long run due to illness or injury. Going long as soon as you feel better can overtax an already battered immune system. Instead, do half or three-quarters of your scheduled long-run distance, then resume your normal schedule the following week.

I love tip #1. Resting after a long run is very important…but “rest” doesn’t mean you can’t run or be active. The day after a long run you can still go out and log some miles…just keep it short and easy. Don’t push pace and don’t stay out too long. If you don’t feel like running, do some cross training but once again…make it an easy workout. No matter what you do…don’t sit around eating everything in sight and not moving. Stay active!

Day 14 exercises: Long Run + Planks (Regular & Side Plank) + 7 Key Stretches for Runners

Day 15 exercises: Plank (Regular & Side Plank) + Rest

Remember you can always switch up these days to make them work for you and your schedule. Nothing is ever set in stone. Make it work for you and your family.

The weekend should be fun…a time to recharge for the upcoming week. Find time get in your long run…and spend quality time with your loved ones. Plan ahead to make sure you are balancing life at home with your fitness goals. Life is all about balance…you deserve “you” time but you also need to so make sure you spend quality time with the ones you love. Planning is key.

Make it a great weekend Core Crew! 🙂

I Run Every Day

2 Comments Posted on March 2016 Challenge Image

Days 19 & 20: In it for the Long Run

in it for the long runI read an article recently that said runners can substitute strength workouts for their long run and still do well with long distances races…hmmmm….what do you think?

While a regular strength training regimen will absolutely help you get faster and last longer on the road….they alone are not enough to ensure you can go the distance. The only thing that will get you ready for long distances racing…is consistent long distance training runs.

Not everyone obsesses over racing though… What about going long just for the fun of it? For the stress relief, the calorie burn, for the mental toughness… Do you put yourself through the pain just so deep down you can know how good it feels?

No matter what your reason, the long run is good for you. According to Runner’s World, during the long run…

“Capillaries in your muscle fibers increase in number, which enables more energizing oxygen to reach your muscles. Your mitochondria, the aerobic powerhouses of your cells, also grow in number and size, which helps you sustain energy. Your muscles also learn to store more glycogen (carbs), which wards off fatigue over long distances. There are psychological benefits, too: Long runs build mental toughness to help you manage discomfort. They also serve as a dress rehearsal, giving you an opportunity to test gear and fueling options so when race day comes, you know what works best.”

The process is very technical but going through the RRCA Certification course, I learned a lot about how we grow mitochondria during our long runs and why it’s important. It’s fascinating how the long run actually transforms our body. Without these long runs, we are not ready to take on long distance racing.

This weekend, as you tackle those long runs, think about how your body is changing, growing, and transforming into a powerhouse that is ready for whatever you throw at it.

Day 19: Go Long 

  • Long Slow Run – No matter what “long run” means to you…go out and make it count!
  • Planks – :30 (2X)
  • Side Planks – :30 (1X each side)
  • 7 Key Stretches for Runners

Day 20: Abs

  • Mountain Climbers – 60X each side
  • Heel Touches – 40X each side
  • Bicycle Crunches – 40X each side
  • Planks – 1 Min (2X)
  • Side Planks – 1 min each side
  • One Arm Camel
  • Spinal Stretch on Stability Ball

Remember you always have options on the weekend and can switch these days up if you like to go long on Sunday. 🙂 Here is the “how to” videos page and the stretching exercises (besides the 7 Key Stretches for Runners) are below.

Time to build some mitochondria….go out and grow some energy this weekend! 😉

Spinal Stretch on Stability Ball