March Challenge

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Day 24: Back to Legs & Booty!

booty dayHey Core Crew! How is everyone feeling today? I bet we’ve got some sore arms and abs after the killer workouts I’ve seen this week!

Loved seeing all the speed work yesterday! Y’all really rocked it out and left everything on the pavement…or treadmill. 🙂

Ready to get back to the most important strength exercises for runners? You guessed it…it’s leg and booty day!

Day 24: 4 sets of 15

  • Squats
  • Donkey Kick + Fire Hydrant
  • Single Leg Deadlifts
  • Calf Raises (10X per each leg)
  • Plank – 1 min (3X)
  • Side Planks – 1 min (1X each side)
  • Calf Stretches
  • Pigeon Pose
  • Quad Stretch

You probably know how to do these properly but if you need a reminder here are the how to videos and of course if you’re running…PLEASE take time to go through the 7 Key Stretches for Runners!

stairs workoutBonus: #GotStairs? 

If you don’t have stairs this will be a tough bonus but a great workout if you can find some.

Glute Bridges are similar to the bridge we do on Ab Day except instead of holding the bridge up for a certain amount of time go up and down 20 times slowly. Tighten those glutes and feel the burn!

*Side Note – I’m not a fan of lunges for runners so if you skip them…I’m cool with that!

Running Drills and Speed Work: I’ve seen lots of running  this week on our way through the Appalachians…and some great speed work yesterday!  I have a feeling there’s more killer speed sessions coming today. Click here to find out this week’s track workout and the running drills to add in before you run…and after your warm up. These drills will loosen you up and get you ready for that speed work!

I’m not racing this weekend but I know a bunch of you are! Melissa is running her 2nd full at the Tamoka Marathon…Chris, Catherine, and Lisa are running the Tamoka Half Marathon…who else is racing? Let me know so I can be thinking about you this weekend!

Only a few days left in our March Challenge. Do you have a friend or family member you think will benefit from our group next month? Refer a friend and get April free..or if you paid for the month already…get your $$ back! New members are $10 for the month, $30 for the quarter, or $100 for the year. Core members will always be $5/month. Referrals are awesome so if you know someone who need the accountability and support…tell them about Strong to the Core! I’ll be sending out reminder to those who are due for April. If you’re ready to pay for April now…click here.

Legs/Booty, stairs, speed work, running drills…lots to do and so little time… Let’s get to it and make it a great Thursday Core Crew! 🙂

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Day 23: Summer is Coming!

worked out all winterWarmer weather is already here for some…and others are still getting snow…but either way…summer is coming faster that we know!

What are you doing to get ready for bikini weather? Are you working hard now…to feel good later?

We all want a toned tummy…but just as important for runners…is core strength and stability!

Runner’s World talks a lot about how important core work is for runners. In this article, they tell us… ‘A generation ago, you’d be hard-pressed to find elite runners paying attention to their abs. Today, it’s practically mandatory. Coaches drill the importance of core conditioning into our heads. We’re at it all the time.’ That’s because scientists and coaches now know that you can’t run your best without a strong core, the muscles in your abdominals, lower back, and glutes. They provide the stability, power, and endurance that runners need for powering up hills, sprinting to the finish, and maintaining efficient form mile after mile. Quality core work isn’t easy. But it doesn’t require more than 15 minutes a few times a week-an investment that will pay dividends on the road.”

Warmer weather coming…stronger core for enhanced performance…what other motivation do you need to get it done today?

Day 23 exercises:

  • Russian Twists – 80X each side
  • Burpees – 20X
  • Bridge – 1:30 (2X)
  • Calf Raises – 10X (each side)
  • Plank – 1 min (3X)
  • Side Planks – 1 min (each side)
  • Calf stretches
  • One Arm Camel
  • Spinal Stretch on Stability Ball

Bonus: 10 extra burpees 🙂

Running Drills and Speed work: Have you been putting off the drills and speed work? I don’t think I’ve seen anyone talking about either….find out what this week’s workouts are here.

If you’re still unsure of today’s exercises here are the how to videos and the 7 Key Stretches for Runners. Today’s ab stretches are below.

Happy Hump Day Core Crew…make it great! 🙂

Calf Stretch
One Arm Camel
Spinal Stretch on Stability Ball

 

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Day 22: Can You Feel Your Arms?

Cant feel my arms“If running’s your thing, it can’t be your only thing if you want to be fit. That’s like saying you’re going to get all your nutrition from a single food.”

Your miles can burn off a burrito and clear your mind after a stressful day, but skipping strength and upper-body training can keep you from the sexy shoulders, strong arms, and overall healthy image you’re after…and it can keep you from running your fastest.

Our daily workouts will improve your strength…but by themselves they might not be strenuous enough where you won’t feel your arms. Throw in today’s bonus work and I bet you’ll be feeling it tomorrow!

Final 9 days of March are here and we are stepping it up again this week…Get through it and finish the month strong!

Day 22 exercises: 4 sets of 15

  • Tricep Dips
  • Shoulder Press
  • Reverse Fly
  • Calf Raises – 10 each side
  • Plank – 1 min (3X)
  • Side Planks – 1 Min (1X each side)
  • Calf Stretches
  • Arm StretchesTank Top Arms

Bonus: #TankTopArms – This is a great addition to today’s arm workout…who’s up for a little extra challenge?

Running Drills and Speed Work: We’ve got some great running drills and speed work to add to our routines this week. Plan ahead to work them in or you will forget! Check out Monday’s post for this week’s workout.

Everything you need for today is below.

Calf Stretch
Bicep Wall Stretch
Tricep Towel Stretch

Have questions or need a little extra push? Reach out to me and let’s chat. We’re all here to help each other reach our daily, weekly, and long term goals. Don’t be shy to ask for help!

That’s all for today Crew…make it a great Tuesday! 🙂

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Day 21: Love Yourself Enough

Love myself enough to exercise“Strength training is one of the single most important non-running aspects of training that can help you become a better runner.”

Will you love yourself enough to make time to exercise today?

Monday is always a fresh chance to start the week off right and leg day is a quick workout so no excuses today! If you’re not running but still want to work up a sweat check out today’s bonus #KillerKardio workout and let us know how many rounds you were able to get done.

Lots of things to go over but it’s not all meant to be done today. I will refer back to today’s post and remind you to fit in the running drills, posture check, and speed work throughout the week.

Without further adieu…

Day 21 exercises:

  • Wall Sit – 1 Minute (3X)
  • Calf Raises – 3 sets of 15
  • Sumo Squats – 3 sets of 15
  • Planks – 1 min (2X)
  • Side Planks – 1 min (1X each side)
  • Calf Stretches
  • Pigeon Pose
  • Quad Stretch

Make sure you are doing the sumo squats correctly to get the most out of your workout today. How to videos are here and today’s stretches are below. Need a refresKiller Kardioher on our 7 Key Stretches for Runners? I hope you are adding these stretches in after each run…especially the long ones!

Bonus: #KillerKardio 

Don’t quit after 1 round…2, 3, 4 ? How many rounds do you have in you today?

Running Drills: Have you been trying out the weekly running drills? If not…why? They only take a few minutes but are fun and each drill has a purpose and will help you become a more efficient runner.

Slow Skipping:

Why: This drill helps develop calf and foot strength needed during the toe-off phase of the Screen Shot 2016-03-20 at 11.24.31 AMgait cycle while also stimulating neuromuscular timing for running with high cadence. It also accentuates the high-knee action of the lifted leg during a running stride.

How: Skip with a moderate leap off of one foot and return to the ground and immediately leap off the other foot, maintaining a compact arm swing as if you were running. This slow-action skipping drill should have a staccato rhythm. Do two or four 50-meter reps.

Lateral Bounding: 

Why: This drill develops lateral strength and agility necessary to stabilize the body and maintain single-leg balance during forward running motion. Specifically, this drill works the glutes, hip flexors, tensors, abductors and psoas muscles in ways that are otherwise neglected in forward running.

How: With an upright torso and level head, move laterally in one direction by alternately bounding with your legs spread and your legs together. You’ll probably need to swing your arms overhead in an opposite pattern to maintain balance. Do two to four 50-meter reps to the left and right, facing the same direction for each lateral movement.

Here’s a quick video showing the one legged version of lateral bounding.

Form Check: Running Posture 

Good posture helps runners move more efficiently, avoid injury, and have a positive mental outlook. Even the casual runner can benefit from a few key posture checks.

  1. Run tall
  2. Keep the torso stable, with the entire body facing forward
  3. Stay relaxed throughout the body

Working on these elements while you’re running will enhance your performance and help you avoid injury. The New York Road Runners site tells us:

  • Running tall will increase lung capacity, leading to increased endurance and a more powerful running stride. It will also help athletes properly position their center of gravity and maintain proper alignment, which will prevent injuries and allow for efficient running.
  • A general sense of relaxation can have a positive psychological effect on runners by promoting feelings of ease, comfort and control. It can also improve performance by saving the body’s supply of oxygen for the muscles needed for the running motion. Releasing tension also allows the joints increased range of motion for fuller, more fluid movements.

Watch this NYRR club video on running posture for more great tips.

Speed Work: I want to challenge everyone to get a track workout in this week. If you don’t have a track…that’s ok..you can still do this workout. Go by mileage 1/4 mile intervals and make sure to take your rest breaks in-between sets.

Track workout –

  1. When setting out to do a track workout, warm up with a mile or two of easy jogging and then perform a set of four to six strides in order to get your fast-twitch muscle fibers ready to do some work.
  2. As for the workout itself, aim for two to three miles’ worth of intervals ranging from 1/4 mile (1 lap around track) to 1/2 mile (2 laps around track). Run them at your goal 5K race pace or even a few seconds per mile faster. For recovery, jog or walk for 2-4 minutes before starting the next interval.
  3. Cool down with a 1/2 slow job to bring your heart rate back down. Overall this should be a 4-5 mile run including warm up and cool down.

Want to know a good goal pace for you for a 5K? Reach out to me with a current 5K, 10K, or half marathon time and I’ll let you know a good goal pace for your track workout.

Lots of info here…but remember some of this is for the whole week and I will refer back to it. Plan your week in advance so you can fit in your key workouts without stressing or letting life get in the way.

Let’s get to it and make it a great Monday Core Crew!! 🙂

Calf Stretch
Pigeon Pose
Quad Stretch
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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
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Day 17: Love Leg Day!

last squat repMy Favorite leg day!! Squats, Donkey Kicks & Fire Hydrants oh boy!

It’s time to knock out a killer leg day then rest up so we can tackle those races and long runs this weekend!

What’s on your schedule this weekend? Let me know so I can be thinking about you and cheer you on!

Day 17 exercises: 3 sets of 15

  • Squats
  • Donkey Kicks + Fire Hydrant
  • Single Leg Deadlifts
  • Calf Raises (1 set of 10 each leg)
  • Planks – 1 min (2X)
  • Side Planks – 1 min (1X each side)
  • Calf Stretches
  • Pigeon Pose
  • Quad Stretch

How to videos here…stretching exercises at the bottom.

Bonus: #GetClammy

Basic clamBasic Clam: 10 – 15 times

Lie on your back with your knees bent and your feet flat on your mat. Place a plump pillow or medicine ball between your knees and lengthen your spine. Exhale as you engage your inner thighs and squeeze the pillow. Inhale as you release the pressure without dropping the pillow. Do not allow your tailbone to lift up as you squeeze; keep your spine long so that your tailbone stays down, recommends Robinson. Perform 10 squeezes, noticing how it feels to keep your pelvis steady while engaging your inner thighs.

Open Clam: 10 – 15 each sideopen clam

Lie on your side with your spine aligned with the edge of your mat. Stack your legs one on top of the other, and tuck your knees forward about 45 degrees. Exhale as you lift the top knee up, keeping your feet stacked. Your legs should look like an open clamshell. Inhale as you close your legs. Keep your pelvis steady throughout the movement. Intensify this exercise by squeezing your buttocks three times in the open clamshell position.

Clam Squeeze: 10 -15 timesScreen Shot 2016-03-17 at 5.44.06 AM

Stay in the same position that you used for open clam and place the pillow between your knees. Keep your feet stacked as you slowly exhale and gently squeeze the pillow. Keep your spine long so that your back does not tuck or arch. Inhale as you release the pillow. To intensify this exercise, perform three tiny pulses when you are in the squeezed position.

Reverse clamReverse Clam: 10 – 15 each side

After performing clam squeeze, put the pillow aside. Keep your knees pressed gently together and rotate your top thigh inward to lift your shin and foot upward. Your clamshell is now opening to the rear. Exhale as you lift up; inhale as you close the clamshell. Repeat this movement without allowing your spine to tuck or arch. To intensify this exercise, add tiny pulses – about ½ inch — in the open clam position.

Running Drills and Speed Work: Have you added the high knees and grapevines in before you run this week? What about last weeks butt kicks and bounding? Have you thrown in some speedy fartleks while pounding the pavement (or treadmill)? If not…try them! These are fun drills that will give us strength, power, and speed! Click here for Monday’s post with all the info you need to do them properly.

When you’re hating me (in a good way 😉 ) remember that…

exercise makes you happy

Make it a great Thursday Core Crew! 🙂

Stretches:

Calf Stretch
Pigeon Pose
Quad Stretch

 

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Day 16: Suck It Up…or Suck It In

Who’s ready for some ab work? I know…I know…we are all sore…but you know that saying we have all seen a million times now…

suck it up buttercup

Suck it up now to avoid sucking it in later! And of course there are other benefits to a lean, strong core. According to the Runner’s World article, The Core of the Matter, “A well-balanced core improves your running economy. Result: faster times.” No love handles and we can run faster? I’m in!

Day 16 exercises:

  • Russian Twists – 60X (each side)
  • Burpees – 15X (this should be easy after all the burpees we’ve been doing this week. No push up required! 🙂 )
  • Bridge – 2X – I min each
  • Calf Raises – 10X (each side)
  • Plank – 2X (1 Min)
  • Side Planks – 1X each side (1 Min)
  • Calf Stretches
  •  One Arm Camel – :30 each arm
  • Spinal Stretch on Stability Ball – :30 – 1 min

How to videos can be found here and today’s stretches are below.

Bonus: Adding a new core exercise to the mix today. If you have low back pain this is a great way to add strength to your core and help eliminate that pesky pain.

Step Downs (Better known as the Dead Bug) 

Lie on your back with one hand under your lower back. Lift your legs so your thighs are at a 90-degree angle with the floor, and bend both knees to a 90-degree angle. Tighten your lower back so that it doesn’t move up or down, and slowly lower your right foot to within 1 inch of the floor. Keep your right knee bent at a 90-degree angle, and maintain the position of your left leg. Hold your right foot 1 inch off the floor for 2 seconds, then return it to the start position next to the left leg. Repeat the same action, but this time lower the left foot. Do 3 sets of 8-10 reps for each leg.

Running Drills: Still sticking with Butt Kicks and Grapevines. Click here (Monday’s post) to read more about why they are good for us and how to do them correctly.

If you are running today…please do not forget those awesome 7 Key Stretches for Runners!  Even if you’re not running…they feel really good and will keep your muscles soft and pliable. Just get down on the floor while watching your favorite TV show and go through the circuit.

I think I covered everything…Day 16, Bonus, Stretches, Running Drills….OH SPEED WORK! Remember to throw in those Fartleks during one of your runs this week. Description and steps are also in Monday’s post which you can find here.

That’s all for today Core Crew. Make it a great hump day! 🙂

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Day 14 – Choose Wise Over Clever

Change myself

The weekend is over and the racing is done but even on Monday we can still have some fun!

I know you’re all busy and sore and exhausted… but we can’t change the world even if we persisted. Today we’ll be wise and work on ourself instead…maybe…just maybe…our excitement will spread!

One day at a time…that’s all it takes. And Monday means leg day…so let’s make it GREAT!

I think I’ve been reading too many Dr Seuss bedtime stories. 😉 I’m no Dr Seuss but I hope it at least made you smile!

Last day of 3 sets of 10 reps…we step it up tomorrow. Time to get to work Core Crew!

Day 14 exercises: Click here for how to videos for exercises. Today’s stretches at the bottom.

  • Plank – :45
  • Wall Sit – :45 (3X)
  • Calf Raises – 3 sets of 10
  • Sumo Squats – 3 sets of 10
  • Plank – :45
  • Side Planks – :45 (1X each side)
  • Calf Stretches
  • Pigeon Pose
  • Quad Stretch – Not on the calendar but after all the racing, long runs over the weekend… and wall sits and squats today…this stretch will feel so good!

Bonus Workout: #FullNameWorkoutfull name workout

For some of us this will be long…and for some it will be shorter. Don’t blame me…but if it’s long …it will be worth it!

Running Drills: Last week we did butt kicks and bounding…don’t forget them! Click here to go back and review. Add these new ones to your list this week. I know it takes time away from running but it will make a difference in your speed and performance! I want to see lots of posts with these drills included…I will be watching so please don’t skip them.

  1. High Knees:Screen Shot 2016-03-14 at 6.14.18 AM

Why: The high knees drill accentuates knee lift and glutes and hamstring power, which are keys to running fast and efficiently, as well as powerful and efficient leg drive.

How: Taking short steps with a very quick cadence, alternate thrusting knees upward until your thigh breaks a plane parallel to the ground. Focus on soft, flat footstrikes near the ball of your foot while using your core to lower your leg down slowly instead of letting it crash to the ground. Do two to four reps of 15 lifts on each knee.

2. Grapevines:

Screen Shot 2016-03-14 at 6.17.10 AMWhy: This drill loosens hip flexors and glutes and increases hip and leg and gluteal mobility while also using lateral strength required to run with good form.

How: Standing upright with your head and torso facing forward, move laterally in one direction by placing your trailing leg in front of the lead leg. Then move the lead leg in that same lateral direction and place the trailing leg in front of the lead leg. Maintain a fluid motion with your arms rotating in the opposite direction from the legs. Do two to four 50-meter reps to the left and right, facing the same direction for each lateral movement.

Speed Work: This doesn’t have to be done today, but sometime this week throw in some Fartleks. If we want to get faster…we have to have to purposely run faster! Fartlek is a Swedish word for “speed play”. Fartleks are meant to be fun and unstructured so don’t overthink it. “Fun” doesn’t mean it won’t be hard work but everyone can do these! Here’s how to work it into your routine.

Essentially, fartlek is a series of faster pickups with a recovery interval in between. The length and speed of the pickups, as well as the recovery intervals, is totally up to you. When out on the roads or trails, after an easy warm-up jog of a mile or two, find an object off in the near distance, be it a tree, rock or telephone pole, and run to it at a pace faster than you ordinarily would. Once you reach your destination or start feeling fatigued, jog gently or even walk until you’re feeling recovered and then repeat the process all the way home.

Lots to do this week but it all has a purpose. Our purpose this week…make wise choices that will bring us closer to our goals. This includes eating well, getting good rest, and taking the time you need for you. You can change the world…but it all starts with you.

Let’s get to it and make it a great Monday! 🙂

Pigeon Pose
Quad Stretch
Calf Stretch

 

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Day 10: Be Smart…and Think Negative

Good morning Core Crew and welcome to Day 10! pass people

Race weekend is fast approaching for many of us so I wanted to talk a little about race strategy today. We’ve all done it…excitement and nerves high…the pulse of the crowd vibrating through you….the gun goes off and runners surge forward taking you right along with them.

You feel great…for a little bit…then realization sets in. You started out too fast and your fading….even faster.

It’s so hard to ignore everything going on around us and stick to our plan to go out at a comfortable pace. Depending on the length of your race…this is a make it or break it moment. Running a 5K, 10K or 15K? If you ignore the need to warm up…your plan better be a slow first mile warm up…and I do mean slow…conversation pace. I know I know…it’s race day…so if you don’t like that idea. Get out for a warm up mile and get this muscles limber and ready.

Running a half or full marathon? I don’t suggest adding more miles to your day…but that first mile should be your slowest mile of the race. Think about me being that little voice inside your head…because if you are racing this weekend….I’m gonna want see those splits! What will I say to yours….?

I can’t physically be with you on race day…but I can be that voice of reason telling you to be smart…and think negative splits! Be the one with the knowing smile as you pass all those runners who went out too hard in the first mile. 😉

If you are racing this weekend….I do not want to see running over the next 2-3 days! This means you Jose Javier Soto! And everyone else too…Ginny, Chad, Amiee, Chris, Diane, Melissa, Catherine, Lisa, Paula, Jennifer, Tiffany….and everyone else I’ve missed.

In fact, if you’ve put in some work this week and your legs are sore…I’m giving you a pass today. No leg workout! If you’re feeling good…throw in the legs but go easy and be safe. I want your legs fresh and ready for the big day!

So what do you do when you can’t workout? REST! Eat well, sleep a lot, drinks lots of water, stretch! I can’t wait to hear about all my awesome Challengers kicking some serious butt this weekend. Whatever your goal is…reach for the stars. There’s no better feeling then leaving everything you’ve got on the road on race day.

Not racing this weekend…Go Run! Time on legs remember?? Knock out Day 10 legs and go run for those of us who are forced to rest.

I always do a little research just to make sure I’m giving out good advice…and this is what I found today….According to Running.Competitor.com’s article “The 4 Best Strength Training Exercises for Runners”, 

“To become the best, most efficient runner you can be, just running isn’t going to be enough. Strength training is one of the single most important non-running aspects of training that can help you become a better runner. Add these four running specific strength training exercises to your running routine and you’ll become a stronger, faster, more complete runner for it.”

And what are the best strength exercises for runners?

Screen Shot 2016-03-10 at 5.41.28 AM

Well this is good news…we do all of these exercises! Single Leg Squats…think Pistol Squat, we’ve done them before and I promise you’ll see it on the schedule again soon!

Day 10 exercises: 3 sets of 10

  • Plank – :45
  • Squats
  • Donkey Kick + Fire Hydrant
  • Single Leg Deadlift
  • Calf Raises (1 set of 10 each leg)
  • Plank – :45
  • Side Planks – :45 each side
  • Calf Stretches
  • Pigeon Pose
  • Quad Stretch

How to videos are available here if you need them and once again…stretches are below.

all cardio challenge

 

Bonus Workout: #AllCardioChallenge

Even if you’re not racing this weekend…you still have some LSD coming up this weekend so make sure to get plenty of rest, eat well, drinks lot of water….and make it a great day Core Crew! 🙂

 

pigeon-pose-yoga

Pigeon Pose


Kneeling-Quad-Stretch

Quad Stretch

 

 

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Day 9: Core Compliments

Strong CoreA strong core will compliment everything you do. It will improve your technique, give you added strength and stamina…push you over those hills and carry you across the finish line. Bottom line..runners need a strong core!

The Runner’s World’ article, “The Core of the Matter: Strengthen your core muscles, and you’ll run smoother and faster, with fewer injuries. Bonus: A set of seriously taut abs” stresses the importance of core work for runners.

Exercise Physiologist for the Nike Farm Team, Jack Daniels, Ph.D. explains,

“The stronger your core, the more solid you are as you hit the ground. That reduces your need for unnecessary stabilization, and allows you to be a more economical runner.”

Yes…we do planks everyday and that’s awesome…but we still need to do more. Today’s ab exercises will give you more stability and help ensure you maintain proper running form during challenges such as hills, sprints or the final leg of long distance runs, supporting tired muscles even when you are fatigued.

Day 8 exercises:

  • Plank – :45
  • Russian Twists – 40X (each side)
  • Burpees – 15X
  • Bridge – :45 (2X)
  • Calf Raises – 10X (each leg)
  • Plank – :45
  • Side Planks – :45 (each side)
  • Calf Stretches
  • One Arm Camel (stretch for :30 using each arm)
  • Spinal Stretch on Stability Ball

Need how to videos? Click here for the exercises…and scroll down for the stretches.

standing abs

all cardio challenge

 

Bonus workouts: Want to give your ab workout an extra boost today? How about some good old Standing Abs! Three rounds would be amazing! Tag your post #StandingAbs. Or stick with this weeks #AllCardioChallenge and keep the cardio streak alive.

Choices are awesome right? 🙂

 

Running Drills: If you’ve haven’t fit them in yet…what are you waiting for? Butt kicks and Bounding are on the schedule this week. Check out Monday’s post for why these are a great addition to your workout and abs made in the kitchenhow to do them correctly.

Final Thought….we can do all the ab work we want but if we don’t eat well..all that work is for nothing. For those who fell off the wagon with the No Sugar Challenge (me included) recommit to no sugar or junk today. make the commitment to eat healthy, balanced foods…in moderation…and make it a great Wednesday!

one arm camel

One Arm Camel 

 

spinal stretch on stability ball

Spinal Stretch on Stability Ball