Workout Wednesday: Strength Moves & Gear For Runners

in ,

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.

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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.

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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.

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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.

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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.

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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!

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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?

Training Tuesday: Sharing My Strength Training Routine!

in ,

Happy Tuesday! I’ve been wanting to share with you for a while now my current strength training routine and now I finally am! I switch up my strength training exercises every 6-8 weeks and increase my reps that I do every 2 weeks, so I can continually get stronger (you body eventually adapts to the strength training exercises that you do if you continually do them no matter how many more reps/weights you add on). I’ve honestly noticed a HUGE difference in my overall strength and mobility now that I’ve started keeping track of when I need to change up my exercises (I started doing this seriously in July 2018). I will sometimes use old exercises I’ve done when creating a new routine/ use ones I’ve found in Magazines, online, instagram, etc. / or come up with some of my own.

Here’s a full breakdown of my exercises and then below I’ve got a full video for you. I’ve just started doing 3 rounds of each exercises (previously did 2 rounds of 12 and then began with 2 rounds of 10) and will build up to doing 3 rounds of 15 of each exercises before introducing a new strength training routine. I love ones that work on multiple muscle groups at once, especially if they challenge my balance or work on my running form as well.

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Here is the video if you’re wondering what some of these exercises are. I meant to do them in order of the sheet, but I forgot so feel free to reach out to me if you’re wondering what one specific exercise looks like. I didn’t show wall squats in the video, but figured most people know what those are/ I was limited in the space that I had to shoot the video too ; )

I’ve got some 1k (~.62 mi) repeats this morning on the treadmill & some strength as well (I’m doing my hard days hard- i.e. strength & challenging workouts, so I can take my easy days super easy). Wish me luck!

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How often do you change up your strength training routine?

What are some of your favorite strength exercises?!?

Favorite speed workout distance? —> 800s I think? Anything shorter feels really fast and anything longer just feels really long!

Training Tuesday: Sharing My Running STRENGTH Workout With You & Best Way To Start The Morning?

in

Happy Tuesday! We survived Monday after a long weekend! Yesterday & this week is probably our busiest day/ week of the year (working in a small business)- thank you to those customers that understand how busy we are. You really do make my job so much better. Also looking forward to when Friday is here…

First run back yesterday! Stella & I did an easy three miles and I kept the pace easy (9:47). Luckily the core trail was mainly clear from ice, so we didn’t have to worry about slipping! Also it was COLD- 28* at 3:30 in the afternoon?! Brrrr. Felt so good to be back out there. Running certainly is a great workout for our bodies, but also a really great break for our minds as well.

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Kicked off this morning in the best way ever- jasyoga! Along with a side of coffee, ofcourse.

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Also- he fits so well….Brady loves water so much that I think he may just permanently implant himself in a sink and wait for us to turn the water on ; )

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Here’s my FULL strength routine that I’ve been incorporating the past few weeks. I always change my strength exercises every 6-8 weeks to get stronger and not burn-out. Also don’t mind the Maple distraction a few minutes in ; ) I normally do 3 rounds of 10-15 sets.

  • Lunges with weighted rotation (I normally use a 10 Ib medicine ball at the gym, but use an 8 Ib weight at home)

  • 5-star one legged balance - I LOVE this one for keeping my knees strong. It definitely helped get me in-shape for ski season!

  • Bridges

  • Push-pull ab workout (this is one that I recently got when I did a PT consultation. My hip is slightly imbalanced, so she gave me this one to help balance me out)

  • Bicycle holds with the blue ball (took this one from Pilates. I hold each rotation for 5 seconds and the ball goes under my bra strap area on the floor)

  • Plank- finally held mine for 4 minutes last night!!

  • Rotation with ab-engagement (medicine ball/ weight) and arm lifts

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Does your cat love the sink as well?!

Strength moves- give me YOUR favorites?

Running- mental or physical benefits for you (or both)?