Healthy Running -
Common Scenario: A month into training, as miles start to pickup, enthusiasm picks up, and you are finally feeling in the groove, something starts to hurt. Now its up to you to figure out what the next step will be. Click on the article "Foot Notes" from Runnersworld that spells out some of the warning signs of foot issues and what course of action you should take. An injury is not always an end to your race, but you definitely need to listen to your body and address any issues you have before they turn into something more serious. A great way to minimize or avoid some of these overuse and mechanical issues is to follow these steps:
1. Proper equipment - make sure you get fitted for a good pair of running shoes from a store that specializes in long distance running.
2. Warm up - take the time to go through a dynamic warm up routine to prime your body for your running workout.
3. Perfect your running form - Practice the pose running drills and concentrate on maintaining good form throughout your runs.
4. Cool Down, stretch, and work on mobility - the workout does not end when you stop running. Take the time to stretch thoroughly and use a foam roller to work out any areas that need some extra attention.
5. Strength training - strong muscles will translate into a strong runner. Work specifically on your core for midline stabilization, your posterior chain (hamstrings, glutes, calves) where you derive your power, and all those tiny muscles in your feet and ankles.
Thursday Run Workout: There will be only one workout tomorrow at 5:15am. Meet at the track for a 40 minute run where we will work on pacing.
Wednesday, August 31, 2011
Tuesday, August 30, 2011
Tabata Tuesday at the track this morning and everyone did great! I know the drills get old after awhile, but by repeating these and perfecting our form we are going to be much more efficient runners and will be able to channel that saved energy into faster running. If you missed the workout this morning we did a couple of tabata drills along with our tabata run and then finished off with 4 - 400 meter runs with 40 squats after each lap.
Upcoming Races: Summit High School will be hosting a 5k race on their Homecoming weekend and I encourage you all to participate and support the school. Click on SUMMIT 5k for all info and online registration.
Wednesday at home workout: If you are not making it to class you should definitely be doing these at home workouts as part of your endurance training program. Here it goes for Wednesday, no weights needed:
Upcoming Races: Summit High School will be hosting a 5k race on their Homecoming weekend and I encourage you all to participate and support the school. Click on SUMMIT 5k for all info and online registration.
Wednesday at home workout: If you are not making it to class you should definitely be doing these at home workouts as part of your endurance training program. Here it goes for Wednesday, no weights needed:
5 Rounds of
- 20 squats
- 20 pushups
- 20 situps
- 20 jumping lunges
- 20 mountain climbers
Saturday, August 27, 2011
Thursday, August 25, 2011
Today was a tough hill workout, but exactly what is in order to make you stronger and faster. A couple of form reminders (taken from Runnersworld.com) to get you up the hills efficiently:
This Way Up
1 DRIVE HARD WITH YOUR ARMS.
Increase your armswing as if you're pulling yourself quickly up a rope, says Indiviglia.
2 PRESS FORWARD WITH YOUR HIPS.
As you run up, think about pressing your hips into the hill to avoid bending at the waist.
3 RUN WITH HIGH KNEES.
This will help increase your stride rate and further help you maintain good posture.
4 SPRING UP FROM YOUR TOES.
Push off your toes to create an upward lift that will help propel you forward.
Weekend Run: This weekend we are planning on meeting Saturday morning at the Valley Park Trail head at 6:30am for 6-8 miles. Comment to this post if you can make it.
Friday at home workout: We are dusting off the steps in class on friday and doing an old school stepping class with weights. If you can't make it go grab your dumbells and find a flight of stairs:
1.weights by your side - run up stairs and do 10 Thrusters (squat with weights at shoulders then press overhead as you stand up) walk down with weights and do 10 pushups(on step, on ground, on ground with feet on steps - pick your level)
2.walk up stairs with weights as fast as possible - every other step. 10 jumping jacks without weights, back down with weights and 10 tricep dips off of step.
Alternate this two step sequence for 20 minutes.
This Way Up
1 DRIVE HARD WITH YOUR ARMS.
Increase your armswing as if you're pulling yourself quickly up a rope, says Indiviglia.
2 PRESS FORWARD WITH YOUR HIPS.
As you run up, think about pressing your hips into the hill to avoid bending at the waist.
3 RUN WITH HIGH KNEES.
This will help increase your stride rate and further help you maintain good posture.
4 SPRING UP FROM YOUR TOES.
Push off your toes to create an upward lift that will help propel you forward.
Weekend Run: This weekend we are planning on meeting Saturday morning at the Valley Park Trail head at 6:30am for 6-8 miles. Comment to this post if you can make it.
Friday at home workout: We are dusting off the steps in class on friday and doing an old school stepping class with weights. If you can't make it go grab your dumbells and find a flight of stairs:
1.weights by your side - run up stairs and do 10 Thrusters (squat with weights at shoulders then press overhead as you stand up) walk down with weights and do 10 pushups(on step, on ground, on ground with feet on steps - pick your level)
2.walk up stairs with weights as fast as possible - every other step. 10 jumping jacks without weights, back down with weights and 10 tricep dips off of step.
Alternate this two step sequence for 20 minutes.
Wednesday, August 24, 2011
******NEW BOOT CAMP CLASS ADDED******
Starting this Friday Boot Camp will be offered at 5:15am, 6:15am, and 8:15am on Mondays, Wednesdays, and Fridays at Anytime Fitness. You are welcome to attend any day or time, so feel free to shake it up if you need to alter your times to make sure you get in to class.
Wednesday at home workout: If you missed class today you missed burpees and bear crawls. Only fair that you share in the misery - 10 burpee broad jumps, 20 walking lunges, 10 burpee broad jumps, 20 air squats, 10 burpee broad jumps, 10-30 ft bear crawls
Descriptions:
Burpee Broad Jump - Burpee, chest to ground, come up and broad jump as far as you can
Bear Crawls - Crawling on hands and feet, butt in the air
Thursday Run Workout: 5x hill run and walk down backwards then 5x backward hill run and walk down forwards, end with 4x side shuffle up and walk down (alternate directions)
Starting this Friday Boot Camp will be offered at 5:15am, 6:15am, and 8:15am on Mondays, Wednesdays, and Fridays at Anytime Fitness. You are welcome to attend any day or time, so feel free to shake it up if you need to alter your times to make sure you get in to class.
Wednesday at home workout: If you missed class today you missed burpees and bear crawls. Only fair that you share in the misery - 10 burpee broad jumps, 20 walking lunges, 10 burpee broad jumps, 20 air squats, 10 burpee broad jumps, 10-30 ft bear crawls
Descriptions:
Burpee Broad Jump - Burpee, chest to ground, come up and broad jump as far as you can
Bear Crawls - Crawling on hands and feet, butt in the air
Thursday Run Workout: 5x hill run and walk down backwards then 5x backward hill run and walk down forwards, end with 4x side shuffle up and walk down (alternate directions)
Sunday, August 21, 2011
Hope everyone was able to get in their run over the weekend with the storms on Saturday. This week we will be at the High School both Tuesday and Thursday. I am hoping to start an 8:15am bootcamp class this week, so I will keep you posted if there is enough interest. Please have anyone interested contact me.
Monday at home workout: 10,9,8,7....1 of each of the following - overhead press on swiss ball, bent over row, chest flys, swiss ball crunches. Grab a swiss ball and some weights (I used 8lbs)
Tuesday Run Workout: 9 rounds of 1 minute hard, 1 minute easy (hard is 85-90% effort, easy is slow recovery jog)
Monday at home workout: 10,9,8,7....1 of each of the following - overhead press on swiss ball, bent over row, chest flys, swiss ball crunches. Grab a swiss ball and some weights (I used 8lbs)
Tuesday Run Workout: 9 rounds of 1 minute hard, 1 minute easy (hard is 85-90% effort, easy is slow recovery jog)
Friday, August 19, 2011
It is already Friday and we are nearing the end of the third week of training for the half marathon. Time to reflect and check yourself to make sure you are not slacking in any areas of the training program.
1.Speed work
2. Weekend long run
3. Strength and Conditioning workouts
4. Proper Nutrition
5. Sleep, recovery, and mobility/stretching
If you are struggling with one or more of these areas let me know and we can see what needs to be done to correct the situation.
If you missed class today we spent the morning working with Kettlebells. Kettlebells are a fantastic tool for overall conditioning and there are endless exercises that can be done with them to challenge every major muscle in your body! I am posting a video of the turkish get up that we went over today and if you don't have a kettlebell, use a dumbell to practice - 5 to 10 on each side. Make sure you keep your eye on the weight at all times and keep that arm locked out.
Friday at Home Workout: 5 turkish getups on each side. Rest 2 minutes then 100 jump squats (deep squat and explosive jump in the air). Each time you need to stop and rest do 2 pushups. End with 50 situps(knees bent, feet on the floor - touch hands to floor behind head and then come up into a full situp and touch the floor by your feet).
Last but not least: Bhairavi is organizing the weekend run since I will be out of town. Anyone who is interested can meet them at the Valley Park Trailhead at 6:30am on Saturday for your 5-7 miles.
1.Speed work
2. Weekend long run
3. Strength and Conditioning workouts
4. Proper Nutrition
5. Sleep, recovery, and mobility/stretching
If you are struggling with one or more of these areas let me know and we can see what needs to be done to correct the situation.
If you missed class today we spent the morning working with Kettlebells. Kettlebells are a fantastic tool for overall conditioning and there are endless exercises that can be done with them to challenge every major muscle in your body! I am posting a video of the turkish get up that we went over today and if you don't have a kettlebell, use a dumbell to practice - 5 to 10 on each side. Make sure you keep your eye on the weight at all times and keep that arm locked out.
Friday at Home Workout: 5 turkish getups on each side. Rest 2 minutes then 100 jump squats (deep squat and explosive jump in the air). Each time you need to stop and rest do 2 pushups. End with 50 situps(knees bent, feet on the floor - touch hands to floor behind head and then come up into a full situp and touch the floor by your feet).
Last but not least: Bhairavi is organizing the weekend run since I will be out of town. Anyone who is interested can meet them at the Valley Park Trailhead at 6:30am on Saturday for your 5-7 miles.
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