Oh my gosh Becky, look at her….quads?!?

workoutwednesday

Although my marathon training plan includes a mixed bag of runs – long, easy, speed training, hills – there is one that generates maximum force. Hills!

When you think of a hill workout, I’m sure you think of a workout like this one.

Run up hill, jog down, repeat.

Uphill-road

And, I’ve done those….but….

Coach’s prescribed workout for me yesterday consisted of 10 x 1 minute downhill repeats. Jog up and barrel back down.

Sounds easy – just let gravity do its job right? Not.

Hellloooo quads!

19142246_10154617227312747_1281705755_n

My upcoming marathon is pancake flat. So, why do I even bother with hills?

Currently, I am in the strength period of my training plan which includes a variety of hill-based runs. Running hills help build strength, increase VO2Max and of course, tackle hills more easily.

What happens when you run downhill? The muscles in your legs elongate and actually generate more force than when running uphill or on level ground. Running hard downhill also produces more impact on our bodies – joints, bones and muscles. Training on hills helps the body to adapt to the force, repair itself and in turn, become stronger.

Strengthening the muscles used on downhills easily translates into faster paces on any type of terrain.

As you descend down the hill, it is important to work on quickening your cadence and shortening your stride to have better control over form. Stay off your heels and don’t brake!

Planning on running Boston 2018? Add this workout into your regimen to ready your legs to tackle the 4-mile downhill in the beginning of the race.

Tips:

  • Add in the downhill workout early in your training plan.
  • Choose a hill that’s less than a 10% grade. 
  • If you can get on a softer surface, do it. Otherwise, it’s okay to hit the pavement.
  • Start with 5 downhill repeats and work your way up to 10.
  • Use rocks or chalk to help you count your reps!

Result? A great workout, fun stats and killer quads!

19182130_10154617217677747_1880587810_o19212630_10154617217652747_1974542159_o19179304_10154617217567747_914556169_o

Thanks Coach!

Sign up today for more information and upcoming events!RIT_TRIANGLE_woWeb

 

 

 

Workout Wednesday: Barefoot Strides & Partner Core

workoutwednesday

Bouncing off last week’s post about adding strides into your running regimen by RunningDad.com, today I want you to strengthen your feet by going barefoot.

For thousands of years, our ancestors walked and ran sans shoes all the time without injury. Somewhere along the way, shoes became an extension of our body. As years went by, soles became thicker and our feet became weaker.

There are twenty-six bones in each foot on average, plus the tibia and fibula of the lower leg. There are around a hundred muscles, tendons, and ligaments around the foot and ankle. When your feet are in shoes for the majority of your waking day, there is a compression of these bones and muscles that limits blood flow and weakens the supportive nature of your feet.

At the very least, I encourage you to kick off your shoes once you get home from work. Even better, go au naturel, free your feet and add in barefoot strides at the end of your next run. Running barefoot not only feels good on the tootsies, but can help strengthen the muscles in the foot.

Spring is finally here – the grass is green, so go out on your yard (or scope out the best lawn in your neighborhood) or if all else fails, head to a turf field. Be sure your surface is free from small rocks, sticks, glass and….poop (from animals, not people…hopefully).

Try doing 4-6 100-yd strides with rest in between after your next slow run!

And…a double feature for your Workout Wednesday – A Partner Core Workout

1st: Find a spouse, significant other, running partner, friend or random victim to help challenge your core. Do each exercise for 30-45 seconds; take 15 seconds to rest and transition. Do circuit two times.

Double Leg Circles: Lie on mats feet-to-feet. Each of you will extend your legs out and rotate your legs/feet in a circular motion around your partner’s legs. Don’t forget to go both directions!

18869698_10154577242197747_600622289_o

Plank Shoulder Pushes: Go into a plank position face-to-face. Take turns firmly pushing on each other’s shoulders. Stay strong and don’t let you partner push you back!

18869698_10154577241897747_85293446_o

Crunch w/Dumbbell (or Medicine Ball) Pass: Lie on mats feet-to-feet – knee bent. Both people come up to a crunch/sit up position at the same time – one passes a dumbbell or medicine ball to the other. Both return to starting position; come up into crunch/situp and pass weight again. Repeat.

18869646_10154577241792747_79140226_o

Oblique Sit-Ups: Lay next to your partner on the floor with your knees bent, feet flat on the floor. Hands should be placed on either side of your head. Your back should be flat against the floor. Engage your core and lift your shoulders off the floor to an upright position, rotating your torso towards your partner as you reach the top. Take the outside arm (the one that is farthest from your partner) and reach across your body, firing your oblique muscles, to give your partner a high five. Carefully lower your upper body back to the floor. Repeat, then switch sides.

18836227_10154577241607747_600015164_o

 

WWPhotoContest

Make sure you take a photo of yourself doing one of the Workout Wednesday exercises then post on the Facebook or Twitter pages of RunningDad.com or RunaissanceMom to be entered to win a prize!

Challenge yourself! Need some incentive? RunningDad.com and I are challenging you during the month of May.
Take a #WW selfie of you doing one of our workouts and post on either of our Facebook or Twitter pages to try to win!

(1) Prize: (1) Nuun tube, (1) pair of Lock Laces, (2) Honey Stinger waffles and a $20 gift card to Dick’s Sporting Goods!

 

Rules:
1. Post your selfie on the Workout Wednesday post and use the #WorkoutWednesday tag. Photo can be submitted on either RunningDad.com or RunaissanceMom Facebook or Twitter accounts.
2. Each photo equals one entry. Only one entry per Workout Wednesday will be counted. 5 Wednesdays in May = 5 chances to win.
3. This promotion is in no way sponsored, endorsed or administered by, or associated with Facebook, Twitter, Nuun, Honey Stinger, Lock Laces or Dick’s Sporting Goods.
4. Contest will close at midnight EST on June 1, 2017. One winner will be selected and contacted on June 2, 2017.

Workout Wednesday: Strides

workoutwednesday

Your workout of the day includes strides….what are they? And why I am doing them?

Coach Jeremy chats today about the benefits of strides, how to incorporate them into your running plan and how they can make you feel badass.

Workout Wednesday: Strides

Don’t forget your #WW selfie!

WWPhotoContest

Make sure you take a photo of yourself doing one of the Workout Wednesday exercises then post on the Facebook or Twitter pages of RunningDad.com or RunaissanceMom to be entered to win a prize!

Challenge yourself! Need some incentive? RUNaissance Mom and I are challenging you during the month of May.

Take a #WW selfie of you doing one of our workouts and post on either of our Facebook or Twitter pages to try to win!

(1) Prize: (1) Nuun tube, (1) pair of Lock Laces, (2) Honey Stinger waffles and a $20 gift card to Dick’s Sporting Goods!

Rules:
1. Post your selfie on the Workout Wednesday post and use the #WorkoutWednesday tag. Photo can be submitted on either RunningDad.com or RunaissanceMom Facebook or Twitter accounts.
2. Each photo equals one entry. Only one entry per Workout Wednesday will be counted. 5 Wednesdays in May = 5 chances to win.
3. This promotion is in no way sponsored, endorsed or administered by, or associated with Facebook, Twitter, Nuun, Honey Stinger, Lock Laces or Dick’s Sporting Goods.
4. Contest will close at midnight EST on June 1, 2017. One winner will be selected and contacted on June 2, 2017.

Workout Wednesday – Agility & DIY Ladder

Some may argue distance runners may not benefit from SARQ — Speed, Agility, Reactivity and Quickness—training, but I disagree.

SARQ training can benefit runners a variety of ways.

Key Benefits of Agility Work:

  • Provides a great dynamic warm-up.
  • Helps to improve coordination and body awareness.
  • Agility drills use more muscles than linear running – engaging more muscles requires more oxygen which increases the amount of energy that is expended = more calories burned!
  • Movement variability. While running, we are performing the same repetitive movement patterns. During agility, you can move in a variety of planes to strengthen your joints, ligaments and tendons which can help stabilize your muscles and help with injury prevention.
  • Use as a tool to work on form and cadence.
  • FUN. Doing the same workouts day in and day out can become monotonous. Adding in new types of engaging workouts can be challenging as well as exciting.

Do I think you need to spend a lot of time doing agility drills? Not at all; but every now and then it’s fun to shake up your routine.

Today’s workout utilizes an agility ladder. Ladders come with a cost so a few DIY options:

  • Easy version: chalk. Draw two parallel lines 15 ft in length and about 19 inches apart. Draw connecting lines every about every 15 inches.
  • Duct Tape (double layers).  Same as above.
  • Duct Tape & Paint Stirrers.  I tried this method below. First try was a bit rough, and I would recommend longer sticks and larger boxes.

Check out the video for the basic idea (thanks to my 10 year old for helping!).

Now that you have your ladder, let’s get to work!

For photo purposes, I made my guinea pig Coach Jeremy do the workout after one of our 4:45 a.m. runs. Between pre-dawn runs, ab workouts and now agility drills, I am pretty sure his neighbors think we are lunatics.

It was close, but he did a little better than this guy:

jack-russell-terrior-fail

Agility v.1: Basic Ladder Drills

Forward High Knees: Start at one of the ladder, facing the first “rung”. Run forward, driving knees up and placing 2 feet in each square before moving on.

Hmm, looks like the master has become the student. I have some work to do (I will give him a little leeway since his brain was probably still half asleep)!

IMG_20170516_102729

Lateral High Knees: Start at one of the ladder, with the “rungs” on your left. Move laterally performing high knees; placing 2 feet in each square before moving on. Change directions.

18575896_10154539218542747_964384249_o

Single Leg Hopscotch: Start at one of the ladder, facing the first “rung”. Both feet jump outside each square, then alternate one foot inside each square while moving forward.

IMG_20170516_103005

In/Out Hops: Start at one of the ladder, facing the first “rung”. Move your feet inside and outside each square while jumping forward.

IMG_20170516_102837

Lateral Switch Jumps:  Start at one of the ladder, facing the ladder side and “rungs” vertically in front of you. Move laterally while switching feet in/out of each square from side. Change directions.

IMG_20170516_103208

Overall, job well done by Running Dad Jeremy (no tears shed or pants pooped).

Now it’s your turn! This week you can get one entry for posting a picture of your agility ladder as well as a photo of you doing one of the drills!

Make sure you take a photo of yourself doing one of the Workout Wednesday WWPhotoContestexercises then post on the Facebook or Twitter pages of RunningDad.com or RunaissanceMom to be entered to win a prize!

Challenge yourself! Need some incentive? RunningDad.com and I are challenging you during the month of May.
Take a #WW selfie of you doing one of our workouts and post on either of our Facebook or Twitter pages to try to win!

(1) Prize: (1) Nuun tube, (1) pair of Lock Laces, (2) Honey Stinger waffles and a $20 gift card to Dick’s Sporting Goods!

Rules:
1. Post your selfie on the Workout Wednesday post and use the #WorkoutWednesday tag. Photo can be submitted on either RunningDad.com or RunaissanceMom Facebook or Twitter accounts.
2. Each photo equals one entry. Only one entry per Workout Wednesday will be counted. 5 Wednesdays in May = 5 chances to win.
3. This promotion is in no way sponsored, endorsed or administered by, or associated with Facebook, Twitter, Nuun, Honey Stinger, Lock Laces or Dick’s Sporting Goods.
4. Contest will close at midnight EST on June 1, 2017. One winner will be selected and contacted on June 2, 2017.

Workout Wednesday: Core

workoutwednesday

Runner or not, when the warmer weather arrives we all start thinking of trying to get tank top arms or rock hard abs. Abs may be made in the kitchen, but you still need to work on your core strength in the gym.

So, what do you consider your core?

Most obvious answer may be abdominal muscles, which are actually a very small part of the core. Our core consists of a variety of muscles which stabilize the spine and pelvis, and run the entire length of the torso including our glutes, hamstrings, obliques, and hips.  

In addition to rocking your summer attire, building a stronger core will also help you be a better runner. Benefits of adding core into your workout routine include:

  • Stabilizing muscles we use for posture. Have you ever had the opportunity to see your form at the end of a race; maybe a particularly difficult finish? Our postural muscles begin to fatigue just as much as our legs do. Maximizing power in your glutes and obliques helps create a better running posture and use less excess energy.
  • Stave off injury. Core exercises help reduce injury by helping to withstand the repetitive nature of running.
  • Create a solid foundation. Core exercises can help improve your balance which is helpful in missteps especially on uneven terrain.
  • And of course, you will look good in your racing attire.

Core for Runners V.1

Plank: Assume a basic push-up position. Rest weight on elbows and forearms flat on the floor. Raise hips and maintain a straight line from shoulders to feet. Position can be modified on knees. Hold for up to 60 seconds.

18289818_10154503499602747_277997464_o

Target: deep core and strengthen your lower back.

Running Benefit: Helps prepare core for hills and fatigue late in the race.

 

Reverse Plank:  Sit on floor with legs straight out in front of you and arms at your sides. Lift your hips off the ground and hold for up to 60 seconds.

18336769_10154503500727747_2036312528_n

Target: work on glutes and hamstrings in this plank variation.

Running Benefit: Helps generate explosive power in the stride and protect against injury.

 

Donkey Kicks: Start on your hands and knees – hands should be under shoulders and knees under hips. Flex your feet. Keep the knee bent to 90 degrees and drive one heel up towards ceiling. Squeeze glutes, lower leg and repeat. Do 15-20 repetitions per leg.

18302429_10154503500102747_220824650_n

Target: hips, lower back and glutes

Running Benefit: Helps maintain a fluid running stride.

 

Fire Hydrants: Start on your hands and knees – hands should be under shoulders and knees under hips. Raise one leg out to the side, keeping the knee bent at 90 degrees. Raise, lower and repeat. Do 15-20 repetitions per leg.

18302102_10154503499882747_574067611_n

Target: hips.

Running Benefit: Injury prevention in hip and knee.

 

Windshield Wipers: Lie on your back on the floor and raise your legs 90 degrees. Spread your arms straight out to your sides for support. Rotate legs to one side, stopping short of touching the floor. Rotate to other side. Do 15 total repetitions.

18261534_10154503499607747_1484315429_o

Target: obliques, hips.

Running Benefit: Strengthen oblique muscles will help minimize side-to-side motion while running. Less energy expenditure = more efficient runner.

Single Leg Lowering w/Crunch: Lie face up on a mat with both legs straight up in the air. Lower your left leg to ground and return to upright position. Do a crunch up towards legs then return to starting position. Lower right leg, return to upright and crunch. Repeat. Do 15 repetitions per leg.

Target: abs, hips, quads.

Running Benefit: Overall core challenge.

 

Try these exercises after your next run. You don’t need a rock-solid six pack to be a good runner, but a strong core will definitely help (and you’ll feel good too!).

WWPhotoContest

Make sure you take a photo of yourself doing one of the Workout Wednesday exercises then post on the Facebook or Twitter pages of RunningDad.com or RunaissanceMom to be entered to win a prize!

Workout Wednesday – Static & Dynamic Strength

My turn for Workout Wednesday!

During strength training, our muscles can produce force in three different ways. In the lifting phase of an exercise, the muscle is shortened, which is called the concentric action. When lowering the load and lengthening the muscle, this action is referred to as the eccentric action. If you have strength trained before, you are most likely familiar with these two dynamic actions.

Normally, many of us do not tend to focus on the static contraction.

This third action which causes our muscles to produce force are called isometric contractions. In an isometric contraction, no length in the muscle is created. Incorporating isometric exercises into your training can lead to gains muscle strength, flexibility and improved balance.

Today’s workout pairs all 3 contractions in a modified Tabata-style workout and we add in a little cardio as well.

Remember to warm up at least 5-10 minutes before starting. You will need light dumbbells and a mat.

Each exercise will be completed twice for 20 seconds on/10 seconds rest Static/Dynamic/Static/Dynamic before moving to the next set.

Workout will take approximately 25 minutes.

 

Group A:

  1. Static Squat/Squat (i.e. Static Squat/Squats/Static Squat/Squats)
  2. Low Push Up Hold/Push Up (i.e. Push Up Hold/Push Up/Push Up Hold/Push Ups and so on; pushups can be modified on knees)
  3. Static Lunge/Alternating Lunges

CARDIO: Jumping Jacks (20 on/10 off X 4), then 45-60 Seconds of REST

Group B:

  1. V-Sit/Chest Fly/V-Sit + Chest Fly (on floor; this one has 3 parts)
  2. Wall Sit/Squat Jumps
  3. Tricep Dip Hold/Tricep Dips

CARDIO: Skater Jumps (20 on/10 off X 4), then 45-60 Seconds of REST

 

Group C:

  1. Superman Hold/Superman Raises
  2. Side Plank Hold/Side Plank Hip Dips (Do Left, then Right; can be in modified position)
  3. Downward Dog Hold/Downward Dog Press

CARDIO: Jack + Alternating Kick (20 on/10 off X 4), then 45-60 Seconds of REST

 

Remember, the first exercise is a static hold, second is dynamic/moving (ie squat hold; up & down squats).

All of these strength and cardio exercises can be found online if you aren’t sure what to do. If you have questions, please feel free to ask!

Enjoy!