Feature Friday: Strength Training Consistently

Happy Friday! I can’t believe that we’re already into March. It honestly still feels like January to me (probably because it has FELT like January here the past few days), but I can’t wait to start to see green grass and wear shorts on my runs! Flashback to sports bra running weather 😍

I wanted to share with you some of my tips that worked for me to consistently strength train. It always used to be ‘that thing’ that I skipped or only did 10-15 minutes of because I was much more focused on getting all those miles in. It was when I started training for my 50 miler that I started to get really serious about my strength training AND consistently switching up the exercises/ weight that I was doing.

Within a few months of committing to these two things (also spending 2-3 days a week on strength training with 20-30 minutes at a time), I started to notice some really huge differences. I noticed I was stronger on my runs. I could power up hills that I previously couldn’t do.

I also started to feel leaner. This definitely didn’t happen overnight and it probably took almost a year for me to start noticing these differences, but they started to come!

Some things that I found helpful when I wanted to really implement my strength training routine:

• Do strength before running. I’m much more likely to skip it afterwards.
  

• Commit to doing it for 10-15 minutes two times a week.
  

• Drink enough water before and afterwards.
  

• Try virtual classes! I’m really into Pelotons strength workouts.
  

• Try Pilates or Barre. They’re fun and an awesome full-body workout.
  

• Book a session or two with a personal trainer. They’ll help show you workouts to get started with and help you have good form.
  

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-What tips for you have to add in more strength training consistently?

-Tips for fitting it in around higher running volume?

Training Rundown

Happy Humpday! I have the next few days off, which is good since our girl kitty (Maple) just had surgery yesterday (😭). She had a bladder stone the size of a fingernail and is doing OK- She’s home and the pain medications they gave here are still in effect (so she’s pretty loopy).

Last weeks training was a bit of a cluster thanks to 2-hour doctor appointments, working 4 shifts in a row, and dealing with the side effects from the Moderna COVID vaccine.

Monday, 1/25- 60 minutes easy & 20 mins strength & yoga

Tuesday, 1/26- 45 minutes easy & PT mobility work before my last night shift of the week

Wednesday, 1/27- Rest Day. Between 1.5 hours of sleep after working all night, doctors appointment (just meeting my new PCP!), driving 2 hours to get home, and teaching skating lessons I just didn’t feel like running-> so I didn’t . It’s important to listen to your body and adjust your expectations to it.

Thursday, 1/28- Got my second COVID vaccine, but still managed to sneak in my PT exercises and 45 minutes of hill work on the treadmill. 10 minutes up/ 5 x1 min @ 10% incline (1 min recovery)/ 5 min tempo at 7:08/ 5 x 1 min @10% incline/ 10 minutes down. That was fun?!? 🤩

Friday, 1/29- Complete rest day. This is when the side effects really wiped me out. Slept most of the day.

Saturday, 1/30- Felt a bit better, but didn’t want to push it so did an hour easy , 20 min indoor cycling, and PT exercises.

Sunday, 1/31- Another rest day, but got in my PT exercises. Had to get up at 3am to get to work by 6:30am and by the time I got out and had dinner, it was 8:30pm. Just not enough tIme in the day!
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How do you adjust your training and expectations when things go awry? I used to be really bad at that, but have slowly learned that things happen and that’s life! I’m doing the best I can with what I have.

Workout Wednesday: Strength Moves & Gear For Runners

Happy Humpday! I’m here for another Workout Wednesday and sharing my favorite strength training moves to accompany running all the miles (and also various equipment that I’ve started to gather since having a home gym was the only way to get a workout in)! Strength training is a must to help you keep injuries at bay, get stronger, faster, and find your weak spots. Also- I apologize for the awful photo qualities. I really need to get on my phone upgrade! Remember: While I have my Bachelors in Science in Exercise Science, that still means that you should always consult your doctor before beginning or modifying your exercise program.

Exercise: Single- leg deadlifts

Equipment: Free Weights (I use between 5-8 Ibs).

Balance on one leg, keep your shoulders and hips over your standing leg and hinge from your hips (as one unit) forward. The goal is to balance while hinging, keeping your core engaged (belly button to your spine), and hip bones level (you don’t want one hip higher than the other). Work to do 10 on each side, 2 sets. Work-up to 15 on each side, 3 sets. You can also add a row as you’re hinged down to get in some extra core/balance/arm strength.

Exercise: Lunges

Equipment: Free-weights

I like to step back with my free leg rather than lunging forward (but you can do either or both!). Remember to not have your front knee go beyond your toes, look forward, and keep your core engaged. Start at 10 reps on each side, 2 sets. Work up to 15 reps on each side, 3 sets.

Exercise: Donkey Kicks

Equipment: Pilates Ball

Keeping your hips level, hold onto your pilates ball (I found mine on Amazon for $12!) behind your knee, and push your foot up towards the ceiling, then come back to the mat. You want to keep your core engaged, hands over shoulders, and the goal is to not extend your leg as much as tire-out your glutes. Aim for 10 reps each side, 2 sets. Work up to 15 reps, 3 sets.

Exercise: Slider Side Lunges

Equipment: TRX sliders (this is just what I call them-not sure of their ‘real name’)

Remember to not let your knees go over your toes and extend your free leg out to the side. Core is engaged, head is up, with a slight hinge in your hips. Work from 10 reps each leg/2 sets up to 15 reps each leg/3 sets.

Exercise: Reverse Crunches

Equipment: Stability Ball

This doesn’t need to be a big movement, I generally move from my chest against the ball to an inch or two up from my starting position. You want your feet resting against a wall (or something sturdy) and arms behind your head. Keep your glutes/hamstrings/core engaged. Work from 10 reps, 2 sets up to 15 reps, 3 sets.

Exercise: Planks

Equipment: None!

You really don’t need anything to get a plank in and a total body workout. You can do a modified plank by resting your knees on the floor (shoulders over wrists), forearms on the floor, or hands on the floor. Work from holding for 20 seconds and go up from there. I used to be able to hold my planks for 3 minutes!

Exercise: Side Planks

Equipment: None!

Like the planks from above, you can do these anywhere. Working from 20 seconds up to several minutes. You’ll want to either be on your hand or or forearm as you balance. You also want to keep your hips pointed forward, core engaged, and remember to breathe.

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-What are your favorite pieces of gym equipment that you have at home?

-Favorite exercises to do with no equipment?

How To Make Those 'Resolutions' Stick

New Years Resolutions. A lot of us make them. A lot of us hate them. Some of us (like me) thrive on not resolutions, but goals/intentions/milemarkers. I want to improve myself and check some things off my bucketlist. I know that I certainly won’t hit all of my goals this year (ha that would be great now wouldn’t it?!?), but I know that I’m dreaming big and at least setting out to get my goals.

One of the biggest things that I’ve found that helps me make (and STICK TO!) my New Year goals is by setting them intentionally.

I think about my goals A LOT. I dream about what I want, I change my mind a million times, and then ultimately when something sounds really good I say ‘yeah! I’m doing IT’. I think by taking the time to really nail down the goals that I want it helps solidify my desire for the goals. Having desirable goals is HUGE. You definitely need to be passionate about what you want before putting in all that hard work. I remember I dreamed of running a marathon for years, trained for one, got injured, took a few years off, then resigned-up with the full desire to actually DO IT before completing my goal! You have to want to do it and really understand what it will take to get you there BEFORE actually doing it or putting in any of the work.

Once I write down my goals someplace where I will see them all the time, I take into account the work that it will take to get me to my goals. For example, when I set out to raise $10,000 for Multiple Sclerosis- I wrote down everything that I could possibly think of that I could do to help me fundraise that amount of money. I wrote down businesses, people that I knew, places where I could fundraise, events that I could hold, etc. That big giant list was my way of knowing what it would take to help get me to my dream!

I was also realistic in my goal-chasing process. Know that you will hit bumps in your road. You will most-likely hit roadblocks. Be kind to yourself during this process.

Envision yourself pushing past those roadblocks and be kind to yourself. Rome wasn’t built in a day and your goal will not be completed without a few setbacks. I think they say that it take three weeks to set a new schedule/routine. So know that you have time to possibly fall down and getting back up and carrying on is what you’ll need to do!

Don’t let the roadblocks and detours deter you from your goal.

I never let injury stand in my way of someday running a marathon (and now I’ve ran 8 of them) and neither should you! Be relentless in your pursuit of your goals. Be flexible, laugh when something silly deters you off course for a bit, and then pick it right back up again.

Knowing from the get-go that it will be challenging will help you conquer your resolutions. If everything you were pursuing was easy, then we would all lead very mundane lives!

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-How do you stick to resolutions or new goals?

-What intentions have you set for yourself lately?

-What roadblocks or detours do you envision yourself hitting?

What My Off-Season Training Looks Like

If you’ve been following along with me even a little bit you know that I never really DO ‘off season’. I’m a big goal-oriented person and well, I just like to plan! So it’s very rare when I DON’T have something on the schedule (I.e right now!).

I’m always interested in what others do during their off season so thought I’d share what I’m doing and maybe you can comment below on what you’re doing!

I’m trying to focus mainly on strength, flexibility, and trying new things. SO I tried some Pure Barre on demand last week. It totally kicked my butt and I’m here for it 🙌🏻

I’ve done a bunch of 3 or 4 mile walks with Stella.

I’ve started hiking on the treadmill. Normally I’ll aim for 30 minutes at 5-10% incline 💪🏻

I’ve also just started a new JasYoga 2 week trail membership and am LOVING every online class I’ve done thus far.

I’m also just enjoying playing around with my diet and not having any specific goals! I love that I’ve got a clean slate in front of me

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what do you love to do in the off season?!