Day 16: Run With Your Arms


What happens when your legs are tired but your run isn’t over? When you are exhausted, close to the finish line, look up, and see a big hill you have to climb?

According to the article, “The Ups And Downs Of Running: How To Properly Run Hills And Stairs,” in order to run uphill most efficiently runners must:

Use your arms! Arms are [the] key to running and sprinting, and are especially useful for anything uphill or anything utilizing knee movements. I cannot emphasize the use of the arms enough. The action of the arms essentially move the legs, so remember this anytime you walk, run, sprint, bounce, lunge, jump, or hop. Arms should be kept tight, bent at ninety-degree angles and close to the sides. The arms correspond with the legs – opposite arm matches with opposite leg – so work on matching the timing between both upper and lower body.

Just like a car, we need to shorten our stride and use our arms to power us up hills. With our arms being so important in these situations, we must spend some time making them stronger!

Day 16 exercises: 3 sets of 10

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

  • Bicep Curls
  • Shoulder Press
  • Tricep Overhead Extension
  • Plank – :60 (plank of your choice)

Bonus: Do the Challenge exercises! Even if you haven’t jumped on the “extra challenge” band wagon, today is the day to do a little more and work those arms! Push ups and burpees are great ways to build strength in our arms which will help us power up those hills and stairs when we’re tired. Beginner push ups are fine…and skip the push ups when you do the burpees. I know burpees are hard and scary, but you can do them and you will burn TONS of calories in the process!


  • Burpees – 40
  • Push Ups Beginner – 12
  • Push Ups Advanced – 60
  • Squats – 80

Speed Work:  Climb ladders

Ladder workouts are speed sessions that vary the length of the work intervals in incremental steps and are a great way to get a mix of several high-intensity running paces in a single session. Go to the track or use your GPS watch to track your distance., warm up with 10 minutes of easy running, and try one of these ladders. Run each interval slightly faster than the preceding one, and jog, walk  400 meters (or just stand still and breath deeply) between each interval.

Starter ladder: 400M (1/4 mile), 800M (1/2 mile), 1600M (mile), 800M (1/2 mile), 400M (1/4 mile).

Advanced ladder: 200M (.1 mile), 400M, 800M, 1200M, 1600M, 1200M, 1000M, 800M, 400M, 200M

No matter what choices you made over the weekend…it’s time to shake it off and get back to work. Set the tone for the week and make good choices today!


Day 18: OK Monday…Let’s Do This!

Ok Monday

Ah it’s Monday again…and even though we have a great workout coming for our thighs today….I personally think that Monday is the easier of our 2 leg days. Thanks goodness cause I am sore from our Gett Itt work out yesterday.

Since I am working from home and watching the Boston Marathon today and most of us don’t do speed work on Monday, I am going to make this short and sweet for now…and work on our speed work and drills for tomorrow’s post…

Day 18 exercises: “How to” videos

  • 50 Jumping Jacks
  • Bridge with Inner Thigh Squeeze – 3 sets of 15
  • Inner Thigh Leg Lift – 3 sets of 15
  • Side Step with Squat – 3 sets of 15
  • Plank – :30 – 1 min (2X)
  • 75 Crunches
  • 7 Key Stretches for Runners

Bonus: #KillerMondayMuscles Killer Monday Muscles

This kinda looks like a lot but won’t actually take very long so if you’re feeling frisky knock out this Killer Monday Muscles bonus workout. Squats, Wall Sits, Planks and Push ups! 😉

Running Drill: Running Backwards

Why: Running backwards helps strengthen the glutes and upper hamstrings, as well as various core muscles in the abs and lower back.

How: Although it will seem awkward at first, try to replicate your forward running motion while moving backward. You’ll still be pushing off of your forefoot and swinging you arms, but you’ll be lunging backward with your hamstrings and using core muscles to stabilize differently than you’re used to while moving forward. Focus on form, not on speed. Do two or four reps of 50 to 100 meters.

This is the last of our running drills. Who has tried them all and worked them into your weekly routines? Bonus points for anyone who can name all 8 #RunningDrills we’ve talked about over the last several weeks. Just so you know…if there is a tie between a few crew members for the “Top Challenger” of the month, I will go back and look for the #BrowniePoints and #RunningDrills to determine who gets this months medal. Every little bit counts in the race to the finish! 🙂

Think about the week ahead and plan NOW to fit in your workouts. Good days for speed work are Tuesday or Wednesday because that will give you plenty of time to rest up and recover before our long runs this weekend. Planning ahead may mean the difference between getting it done or life getting in the way. It’s all about your mindset…so plan now to make it happen. When you post that today’s workout is “done” tell us when you will fit speed work into your plan this week. There is no wrong answer but writing it down will help you get it done later.

For those who have to go to work but want to watch our fellow runners be Boston Strong today…you can watch the race live on your computer or phone here.

Have a fabulous Monday Core Crew! Plan for the week ahead and let’s make it awesome! 🙂