Strength Training for Runners

Here it is- my ultimate bodyweight circuit to improve your run!  It's a quicky, but will really challenge all of the muscles needed to support a strong, fast run.

Warm up for about 10 minutes before starting your strength training- this can be jogging, cycling, elliptical, rowing machine, whatever you prefer.  Perform all exercises as a circuit, back-to-back with as little rest as possible.  Go through the entire routine three times, then follow with the flexibility routine posted on Monday.  The workout is designed to be equipment-free so you can do it just about anywhere, using your own bodyweight as resistance, but you can always hold weights in each hand as you perform the exercises if you'd like.

* Lunge to Knee-Ups*

Works the quadriceps, glutes, and hip flexors.  Begin with feet in a staggered stance, toes facing forward, and knees following the lines of the toes.

Keeping your upper-body straight, bend at the knees to lower yourself to the ground.  Make sure your front knee doesn't pass your toes and come straight down like you're on a set track, stop when your front leg forms a 90 degree angle at the knee.

Come back to the starting position, then stand all the way up, and lift your back leg in front of your body, bending at the knee.

Return to the starting position for 1 rep. Complete 10 reps on each side before moving on.

*Plank Jacks*

Works the abs, back, hip adductors and abductors.  Assume the standard plank position, like the begining of a push-up, with hands directly under shoulders, elbows straight, and a flat back.  

Maintaining proper form in your plank, kick your feet out wide and back together (a la jumping jacks) for 45 seconds before moving on.

*Single Leg Deadlifts*

Works the hamstrings, glutes, and back.  Begin with feet under hips and the core pulled in for support.  Lift one leg off of the ground and keep the back straight as you hinge forward at the hips.  Lower until you feel a stretch down the back of the supporting leg, keeping the core tight and back straight the entire time.  Return to starting position and repeat on the other side for one rep.  Complete 10 full reps (20 altogether) before moving on.

*Side Squat Series*

Works the glutes, hamstrings, inner and outer thighs.  Begin in a wide stance with feet slightly turned out and knees following the lines of the toes.

Bend one knee, shifting your weight to that side, keeping knees in line with, and not passing, toes for a side squat.

From that position, bend the other knee, keeping the back straight, and the knees over toes, coming into a full, standard squat position.

Shift your weight to the other side, then return to starting position and reverse direction for one rep.  This should be a fluid movement and should feel somewhat like you're making a triangle with your movements.  Complete 10 full reps (10 each direction) before moving on.

*Inchworms*

Works pretty much the whole body.  Begin at standing and fold over at your waist to place your hands on the ground in front on your feet.  Balance your weight between your hands and feet as you walk yourself out into the plank position.

Keep your body in a straight line with your glutes down and hold the position for 30 seconds before walking your legs to your hands and returning to standing for one rep.  Complete 10 reps before moving on.

*Curtsy Lunges*

Works quadriceps and hip abductors.  Begin in a neutral stance and take a large step back with one leg, crossing in behind the other leg.

Keeping your upper-body straight, bend at the knees to lower yourself to the floor until your front thigh is nearly parallel with the ground.

Return to the starting position for one rep.  Finish 10 reps before switching back legs.  Complete 10 reps on the other side before moving on.

*Bird-Dogs*

Works the back, glutes, hips, and abs.  Begin on hands and knees, with knees under hips and hands in line with shoulders. Keep the spine in a neutral position, not arched or rounded, and abs tight.  Raise one leg out behind your body and the opposite arm in front of the body until both are just about parallel with the ground.  Return to the starting position and raise the opposite leg and arm simultaneously for one rep.  Complete 10 reps (20 moves altogether) before restarting the entire series!

The whole workout should take only about 30 minutes to finish.  Don't forget to stretch!  Also don't forget to check out my post on Friday, because I'll be giving out the next leg of the 10K training plan.  Good luck on the strength training plan- don't forget, you can always ask questions if you need to!

Until Next Time,

Sarah

Post-Run Flexibility Routine

Stretching is an important part of any exercise regimen- but when it comes to running, it is truly essential!  Running is fantastic for improving cardiovascular and muscular endurance, but it puts a fair amount of stress on your joints and tightens the muscles of your lower body.  Just 5-10 minutes after each running session is all it takes to counteract those negative effects, as well as reduce soreness, increase flexibility, and even help to cool you down a bit more after a challenging workout!

The following is your go-to stretching routine intended for use after every run.  Get into each position as indicated and hold for 15-30 seconds before switching sides (if applicable) or moving on.  Remember to breathe and relax.  Try to stretch a bit further with each exhale, but only go as far as you feel comfortable.

*Kneeling Hip Flexor Stretch* 

From a kneeling position, bring one foot in front of you (like a very deep lunge), keeping the opposite knee on the ground.  Make sure not to put too much weight directly on your kneecap!  Lean forward, stretching the hip flexor of the back leg.

*Reclining Quad Stretch*

Lying on your back, bring your heel of one foot towards the glute of the same side to stretch the quadriceps and hip flexors.

*Hollywoods*

Sit up with both legs straight out in front of you. Bring one foot over the opposite leg, then use your arm as leverage to twist your upper-body, stretching the core, as well as the hip abductors of the bent leg.

*Straddle Stretches*

Sit with legs a comfortable distance apart and lean over to on side stretching the obliques, back, & hamstrings.  Repeat on the opposite side. 

Then, reposition your upper-body so you're folded directly over one leg, focusing in on just the back and hamstrings.  Repeat on the other side.

Finally, stretch towards the center, directly between the legs, stretching the hamstrings once more, as well as the hip adductors.

*Child's/Cobra*

Sit on your heels and fold forward resting your upper-body on the ground to release your lower back.  Next, lay flat on your stomach and press up into the cobra.

Keep your hips on the ground as you straighten your arms and release your abdominal muscles.  Hold each stretch for 4 slow breaths before you transition- repeat this series 4 times.

*Standing Calf Stretch*

Another two part stretch- first, assume a very shallow lunge position, feet staggered.  Bring the heel of the back foot to the floor as pictured, stretching the calf of the back leg.

Then, rock your weight onto your back leg and lift the toe of the front leg, stretching the calf of the front leg.  Repeat with the opposite foot forward.

Perform this flexibility series on every day that you run, preferably immediately following your cool-down.  Resist the urge to skip your stretching session because it really will be beneficial for discouraging overtraining injuries and pulled muscles, reducing soreness and tension, and increasing range of motion and efficiency (read- quicker race time)!

I hope everyone had a wonderful weekend & got a chance to get out there and pound the pavement!

Serene Stretches to All

Sarah

First Race, FITTEST Race- Week One Training Plan

As promised, I'm writing a series on getting ready for your first race.  Perhaps most important to successfully training for anything is having a plan in place- and that's where this post comes in.  The following is a schedule for the first week of your introduction to running.  The total duration of my beginners' 10K plan is two months and the remainder of the schedule will be posted next week!  Today's post goes in-depth into each type of workout that will used throughout the plan.

In my last post, I asked you to run/jog/walk a 5K, time it, and divide by 3 to get your starting mile pace.  If your average mile time was under 8 minutes, follow plan A when noted.  If your time was 8-12 minutes per mile, follow plan B when noted.  And if your mile time was over 12 minutes on average, then follow plan C when noted.

Before and after every workout, walk for 5 minutes- even if you don't think you need to!  Warming up and cooling down are essential for preventing injury and reducing post-workout soreness, so it's really in your best interests not to skimp on them.

For days that call for cross-training you may choose your favorite cardiovascular activity- swimming and biking are probably the most popular options, but the *best* exercise is one that you truly want to do, so if you prefer Zumba, playing tennis, or even just the elliptical machine, that's fine too.  Cross-training is important because increasing variety will decrease your chances of sustaining an overtraining injury or becoming bored.

On the days labeled as 'strength training' days, you will follow the routine that I'll be providing on Wednesday that contains exercises specifically designed to improve your running ability and technique.  

Each week has two 'rest days' and it's important that you take them!  Even if you're feeling up for more, your body needs time to rest and rebuild.  If you're really wanting to train every day, use your rest days to work on flexibility using the stretching routine I'll be providing on Monday and/or just do an easy cross-training day.

So without further delay, here's the first week of your FITTEST beginning running schedule:

Day 1:  Interval Run- 30 seconds of high effort followed by 1 minute of recovery.  Warm up for 5 minutes, complete 15 rounds (About 23 minutes), then cool down for 5 minutes.  Each group's high and low intensity activities, respectively, are:

Group A- Sprinting/ Running

Group B- Running/ Jogging

Group C- Jogging/ Walking

Day 2: Cross-training- An hour of your favorite non-running exercise.

Day 3: Timed Run- a quick and easy, even-paced run.  5 minutes of walking to warm up, 20 minutes of running at your own pace, followed by 5 minutes of walking to cool down.

Day 4: Rest Day!

Day 5: Long Run- 5 minutes of walking to warm up, then 50 minutes of running (or jogging (or even speed-walking)), and 5 more minutes of walking to cool down.  Don't worry if you can't run quickly the entire time- just go at your own pace, whatever that may be, and challenge yourself to keep moving!

Day 6: Strength Training- Be on the look-out for this routine on Wednesday!

Day 7: Rest Day!

As you can see, the schedule doesn't start on any particular day of the week, so you can tailor your training to your schedule.  If you want your rest days to be on Friday and Monday, then start your training on Tuesday, etc.  Good luck on getting out there and hoofing it!  Don't forget to visit me on Monday for your flexibility routine designed to improve your run!

Have a FIT, fun weekend & feel free to ask questions in the comments!

Happy trails,

Sarah

Anyone Can Run!

It's been a busy day for me, so I'm just writing a quick note to let everyone know what's to come in my next series- your FITTEST run yet!  I received a special request from a reader that is interested in training for his first race, but doesn't know where to start.  Below is his note and a preview of what to expect from the upcoming series.

"Dear FITTEST,

I'm thinking about training for a 10K, but I've never raced before.  I don't currently work out, but I'd like to (sort of a resolution).  I'm a healthy weight and not in particularly bad shape.  Where do I begin?  What should I do to train?  Will I be able to train for a 10K in 2 months?  (The race is in March).

Thanks for your help,

Newbie in UK"

Let me just say, thank you Newbie for reaching out and letting me help you train for your very first race!  A 10k is a very exciting goal... And definitely one that is achievable in 2 months with the right amount of effort and perseverance.  I've decided to make this a many-part series instead of one quick response, because I think there are lots of folks out there that would like to try a race and don't know where to begin; also, there's a lot more more that goes into prepping for a race than just running a lot!  

Over the next 2 weeks I'll be covering: training schedules, cross training, resistance work, stretches, nutrition, & more... All for runners.  

At the moment, Newbie and anyone else who'd like to participate, your homework is to try a 5K (3.1 mile) run/jog/walk tomorrow and record your time.  It doesn't matter if you can run consistently the entire time or not, just jot down your time and divide it by 3 to determine your approximate starting mile pace.  On Friday I'll be providing customized training schedules based on your mile pace, so come prepared!

Have fun hoofing it,

Sarah

Beauty & The Beast Mode- Neater Nails Edition

So far I've talked about keeping hair and skin in great condition throughout just about any workout, now there's just one target left... The nails!  Whether they're on your fingers or toes, they say nails are an indicator of your health.  Take my advice on getting your nails into tip-top shape, so they don't give people the wrong idea!

Problem:  Black or Missing Toenails- Running long distances or wearing tight shoes while training can cause a nasty blood blister under your toenails, and even cause them to fall off!

Solution:  Black toenails are caused by repeated friction over an extended duration of time.  Sometimes you might feel them developing, first as a annoying rubbing, then actual pain in the nail, and other times they completely take you by surprise.  To prevent them, seek to minimize friction and moisture within your shoes.  Firstly, choose a shoe that's well-fitted (so as to prevent blisters on the heel), but with a roomy toe box- only about 1/2 size up from a regular shoe will do it.  When you're shoe shopping, avoid any that have awkwardly placed ridges that toenails might catch or rub on.  Then pick the correct socks, moisture-wicking, and with minimal seams.  While suiting up, make sure that the sock seams, if any, don't rest on or right below your big toenail.  Also tie your shoelaces tightly enough to discourage your feet from slipping too far into the toe box and creating extra friction.

Problem:  Peeling nails-  Swimming is amazing for your body, but can wreck havoc on your nails.  Frequent immersion in water causes unsightly peeling.

Solution:  Keep your fingernails (and toenails if they're a problem too) healthy and intact by coating them with a protective substance before swimming.  Make sure that whatever your using is not water-soluble so that it doesn't it doesn't rinse off shortly after jumping in.  Massaging a bit of olive oil onto nails can work wonders in staving off peeling and cracking, and it's also fabulous for your cuticles.

Problem: Broken or Cracked Nails, Frequent Hangnails-  Boxing, weightlifting, rock climbing, or any activity where you work with your hands is bound to result in broken nails sometimes.  Minimizing this, however, is a possibility when you give your nails some tlc.

Solution:  Keeping nails at a sensible length is key for preventing painful breaks and cracks.  Make a commitment to trim your nails every week.  Don't forget to file either; sharp edges are more likely to cause cracks or dreaded hangnails.  If hangnails do spring up, clip them as soon as possible, as they can compromise the rest of the nail.  Nail health starts at the cuticle, so invest in a thick humectant lotion to use on cuticles and the surrounding area, which will really help keep hangnails from occurring.  If you want to go the extra mile, slap on a couple coats of a clear nail treatment to further protect nails, my favorite is "Bend Don't Break" by Jessica Cosmetics, which is designed to increase nails' malleability and make them less brittle so they'll be less likely to split next time they're overworked at the gym.

I hope you enjoyed your weekend and had a happy Monday!

Take Care Of Those Toes ;)

Sarah

Beauty & the Beast Mode- Stunning Skin Edition

In my last post I revealed a few of my top tips for preventing the telltale signs of "gym (or pool!) hair."  This time I'll be going over some of the easiest ways to keep skin stunning, smooth, and clear throughout any workout.  Read on, as I meet your most stubborn skin stumpers head on!


Problem:  Breakouts-  Number one on the list of troubles facing frequent gym-goers has to be breakouts.  Sweating, oil, bacteria, and dirt can all lead to clogged pores and pimples on the face and beyond!

Solution:  First and foremost, never EVER workout with makeup on!  I know it seems like a no brainer, but it must not be, as I see it happen all the time!  This applies to any workout that you can think of, regardless of how much you will or won't be sweating.  Exercising while wearing makeup clogs and enlarges your pores, causing breakouts and uneven texture.  Keep a container of oil and alcohol free face wipes in your gym bag so there are no excuses for working out with your "face on!"  The next thing to think about is bacteria, for which the gym is a veritable breeding ground.  Whilst in the gym, avoid touching your face at all costs, as you risk introducing breakout-causing bugs to your mug.  Also resist the urge to wipe sweat off your face with the same gym towel you use on machines.  If you really need to towel off, use a bit of paper towel instead.  Wash your face immediately following your workout, but only after you've washed your hands with antibacterial soap and warm water.
For body breakouts, showering right after your cool-down is the remedy.  If you really can't squeeze in a full shower immediately after your sweat session, the bare minimum alternative is using one of those aforementioned face wipes on affected areas and changing into dry clothes.  If you're showering every time you sweat and still find yourself plagued by pimples, one more option is to pour skin clarifying toner into a spray bottle for use on hard-to-reach areas.  Spray on a fine layer just after showering, while your skin is at its most absorptive- but make sure the product you're using doesn't contain benzoyl peroxide or any other ingredients that could bleach clothing.


Problem:  Dry, tired looking skin- While exercise is amazing for your body, inside and out, too much sun, wind, or chlorine exposure can leave skin ravaged.  Harsh cleansers or improper care at the gym compounds the issue.

Solution:  Don't be too hard on yourself- when removing sweat (with a paper towel, not a gym towel, right?) gently dab at your face instead of rubbing, which can stress or damage delicate facial skin.  Combat really dull, dry skin by turning the gym into your own personal spa.  When you exercise, your body warms up and your pores enlarge, causing your skin act like a sponge.  Use this knowledge to your advantage and apply eye and face serum before burning your daily calories.  I know I've said to thoroughly cleanse your face prior to exercising, but as long as your serums are oil free, they should be perfectly safe to sweat in!  Use an alcohol free, non-drying face wash immediately after working out, and chase it with a high quality moisturizer to look radiant all day long.  Last but not least, this probably goes without saying, but ALWAYS wear and reapply sunscreen throughout any outdoor exercise!  Sun damage is the most sure-fire way to dry out and prematurely age your skin.


Problem:  Blisters- It's not just the face that's affected by our wonderful workout regimens!  And when blisters crop up, you're either plagued with pain or pushed to the sidelines.

Solution:  Believe it or not, the easiest way to prevent blisters on the hands is actually to forgo the lifting gloves whenever possible.  It seems incredibly counterintuitive, but the extra layer of material and ill-placed seams cause friction on your palms during your resistance routine, and can ultimately contribute to the formation of blisters.  If you really can't seem to lift without gloves, make sure to choose the smallest size that's comfortable for you; minimizing the excess material will also minimize friction and blistering.
The same theory applies for blisters on feet from running and other exercises.  Shoes that fit well will be more likely to stay in place and less likely to rub you the wrong way.  When in doubt, visit a full service shoe store like Road Runner that can analyze your stride and secure you the perfect-fitting shoe.  Wearing socks with 'tabs' will also work wonders on reducing blister-causing friction on your heels.



I hope you enjoy these tips and have a happy, healthy weekend!

Sarah

Beauty & the Beast Mode- Healthy Hair Edition

As much as I love working out (and I do... A ridiculous amount at times), I'm not a stranger to the ill-effects that a fit lifestyle can have on hair, skin, nails, you name it!  It hardly seems fair... Here you are, exercising, taking great care of yourself, and what does your body give you in return?  Breakouts, blisters, black toenails, hair breakage, the list goes on (and gets even yuckier)... Those are just the "Bs!"

The good news is, all of these beauty bummers are totally fixable and/or preventable, so don't give up on your fitness goals just yet!  Watch this space over the next week as I share all of the fixes I've picked up over the years.  For now, let's start at the top... Or shall we say the *root* of the problem?  Ok, I'm out of bad puns... Today's all about hair!  Read on for solutions to some of your gnarliest "gym hair" problems.

Problem:  Breakage- If you have long hair, a ponytail is pretty much required attire for working out.  Broken, wispy hair around your face doesn't have to be!

Solution:  My personal favorite fix for this is wearing a well-fitting baseball cap and simply slipping my hair through the hole in the back.  If you're new to this method, you might want to try putting your hair into a low ponytail first, then pulling it through and removing the hair-tie.  As long as the cap is tight enough, it should hold your hair in place and keep it off your face through all but the most strenuous of workouts.  This is an especially great strategy for outdoor runs, since it'll reduce your sun exposure as well!

If hats just aren't your thing, try wearing a French braid, top knot, or even piggytails.  Can't seem to ditch your ponytail?  Just vary the placement of your pony each day, so you're not putting stress on the same part of your hair every time.

(I love me some ball caps!)

Problem: Pool Hair- If you're a swimmer like me, especially if you're a blonde (x2), you've undoubtedly found yourself with green tinted hair after one too many laps.  Dryness, brittleness, and straw-like texture are all unwanted perks of pool time, as well.

Solution:  First of all, I swear by Loreal Kids Swim & Sport.  I've used it since I was a kid in swim team and I still love the stuff.  Maybe it's nostalgia, or maybe it really does remove chlorine like it claims, but either way it's the only shampoo I use on pool days.  For a more grown-up fix, make sure your hair is completely saturated with non-chlorinated water before diving in and use a silicone hair cap to make sure it stays that way.  While swim caps aren't completely waterproof, they will minimize the amount of chlorine your hair absorbs.  Go the extra mile by slathering on a rich conditioner or hair mask before pulling on your swim cap, and emerge from the pool with softer (completely green-free) locks!

Problem: Dryness- Hitting the gym everyday is amazing!  Hitting the showers everyday isn't amazing for your hair.  Hard water and over-washing pair up to make for dry, unmanageable tresses.

Solution:  I'm not suggesting that you skip your post-gym shower (eww), but know that you definitely don't need to shampoo your hair every time you gym.  Try using only conditioner instead of shampoo every other day.  If your hair is extra oily and you really can't skip the shampoo, use it, but only right on the roots where you actually need it.  The suds will rinse down the rest of your hair and get it as clean as it needs to be.  Can't go without *really* washing your hair?  Use a 2-in-1 shampoo-conditioner, but still chase it with conditioner like you would a normal shampoo.  Your hair will get nice and clean without becoming dry and lifeless.

Do any frequent exercisers out there have healthy hair tips I missed?  Let me know in the comments!  Don't forget to check out my post on Friday for more solutions to your biggest gym beauty bummers!

Yours in Fitness,

Sarah