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Weekly Recap – Jan 8th – 14th
Week 2 has started! This week had some ups and downs, but overall it was a great mix of good running, fun adventures and productivity! Last Weeks Training HERE Monday, January 8th Mondays are technically my rest days on my current training plan. After reviewing previous training logs to see where things went wrong in my years of yo-yo training. It became obvious that when I planned to take a day completely off each week, I moved it around often and used it as an excuse. If the plan was an off day for Thursday and Monday wasn’t going well I would tell myself I can just switch it up.…
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Boost Your Running Performance with This Bodyweight Workout
Whether you’re a seasoned runner or just starting on your running journey, incorporating strength training into your routine can significantly enhance your performance and reduce the risk of injuries. This bodyweight workout is designed specifically for runners, focusing on key muscle groups to improve strength, stability, and agility. Warm-Up: Prep Your Body for Action Before diving into the workout, spend a few minutes warming up to increase blood flow and flexibility. Perform two minutes of jumping jacks, followed by one minute of high knees, and another minute of butt kicks. This will get your heart rate up and prepare your muscles for the exercises ahead. Main Workout: Bodyweight Workout for…
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Elevate Your Fitness: Treadmill Progression Run and Dumbbell Full-Body Blast
Today, we have a great workout that combines the power of treadmill running with a dynamic full-body dumbbell routine. Get ready to elevate your fitness levels as we take on progression runs and strength-building exercises. The Treadmill Progression Run Warm-Up: Begin with a 5-minute brisk walk on the treadmill, allowing your muscles to awaken. Follow this with 5 minutes of dynamic stretches to prepare your body for the challenges ahead. Progression Run: Comfortable Pace (5 minutes): Ease into the workout with a warm-up jog, setting the tone for what’s to come. Moderate Pace (5 minutes): Increase the speed slightly, feeling the rhythm of your stride intensify. Challenging Pace (5 minutes):…
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Strength Training for Runners: A Beginner’s Guide to Building a Solid Foundation
As a beginner in the world of running, the importance of strength training might not be immediately evident. However, incorporating strength training into your routine can significantly enhance your running performance, prevent injuries, and promote overall fitness. In this guide, we’ll explore where and how to start strength training for runners, breaking down the essentials for a true beginner. Why Strength Training for Runners? Before delving into the “how,” let’s understand the “why” behind strength training for runners. Injury Prevention: Strengthening key muscle groups helps stabilize joints, reducing the risk of common running injuries. Improved Running Economy: Building strength enhances your overall running efficiency, making each stride more powerful. Increased…
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Post-Run EMOM Bodyweight Workout: Boost Your Fitness in Just 15 Minutes!
Strength training is important for runners. If you are short on time it can be best to sneak in a quick workout after your next run. Enter the EMOM (Every Minute on the Minute) routine – a quick, efficient, and effective way to enhance your strength and stamina. In this blog post, we’ll guide you through a 15-minute post-run EMOM bodyweight workout designed specifically for runners. Warm-up: If you aren’t doing this workout after a run. Start with a dynamic warm-up to prepare your muscles for the upcoming workout. Incorporate leg swings, arm circles, and a light jog in place for about 3-5 minutes. The Workout: Set a timer for…
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Fuel Up: Pre-Run Snack Ideas for Optimal Performance
Whether you’re a seasoned runner or just starting your running journey, the importance of a good pre-run snack cannot be overstated. Fueling your body properly before a run can enhance your performance, prevent fatigue, and contribute to an overall enjoyable running experience. Below are some delicious and energy-packed pre-run snack ideas to power your next run: 1. Banana with Nut Butter: 2. Greek Yogurt Parfait: 3. Oatmeal with Fruit: 4. Energy Bars: 5. Toast with Avocado: 6. Smoothie with Protein: 7. Rice Cakes with Hummus: 8. Trail Mix: Remember to experiment with these pre-run snack ideas to find what works best for your body. Pay attention to how different foods…
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Weekly Recap – Jan 1st – 7th
This week was at the start of a new training plan for me. I have done the on and off sort of yo-yo training for a long time now. YEARS. I decided that I was going to be a New Years Resolution person this year. Main Goal: Get back into true racing PR shape for the first time postpartum. Prioritize my personal goals outside of motherhood! Goal: Set Postpartum PRs in All Distances. (Disclaimer: Most of this will be easy because I haven’t raced much postpartum) Goal: Run at least one 5k, 10k, Half Marathon, and I would like to do a full marathon by the end of the year,…
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Run for Fun: Keeping the Joy Alive in Your Running Adventures
As the week winds down, it’s time to shift gears and celebrate the joy of running. Today’s blog post is all about infusing fun into your running adventures, because after all, the best runs are the ones that bring a smile to your face. Let’s lace up, hit the road, and rediscover the sheer joy of running! 1. Explore New Routes: Break away from the routine and discover new paths. Whether it’s a trail in the woods, a scenic route by the water, or a cityscape adventure, exploring different routes adds a sense of excitement to your runs. 2. Run with a Friend: Sharing miles with a friend can turn…
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Double Trouble Delight: A Circuit Workout with Treadmill and Dumbbells
Today, we’re spicing up your workout routine with a dynamic circuit that combines the best of both worlds: the cardiovascular intensity of the treadmill and the strength-building magic of dumbbells. Get ready to break a sweat and conquer this exhilarating circuit workout! Circuit Structure: Start with Treadmill Intervals. Complete as Listed. Move on to Dumbbell Exercises. Perform each exercise for 45 seconds, followed by a 15-second rest. Complete the entire circuit, then rest for 1-2 minutes before starting the next round. Aim for 3-4 rounds, adjusting the intensity based on your fitness level. Warm Up: Walk/Jog for at least 5mins. If time add in dynamic stretching Treadmill Intervals: Sprint: Set…
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Unleash Your Stride: The Crucial Role of Strength Training for Runners
As a dedicated runner, you’re no stranger to the rhythmic pounding of your feet on the pavement, the steady breaths, and the unparalleled feeling of freedom that running provides. However, if you’re looking to elevate your running game, whether it’s to increase speed or conquer longer distances, there’s one often-overlooked aspect that could be your secret weapon: strength training. Building a Foundation: Why Strength Matters Many runners primarily focus on logging miles, often neglecting the importance of building a strong foundation. Incorporating strength training into your routine can make a significant difference in your overall performance. Here’s why: 1. Injury Prevention: A robust musculoskeletal system acts as a shield against…
