Tag Archives: training

running drills to improve running form

Running Drills to Improve Your Running Form

 

running drills to improve running formYou know it is important to have good running form, but often it is developing that good running form that is hard.

The 3 main keys to good running form is:

  1. Mid Foot Strike
  2. Angles:  Dorsiflexed foot and knee to 90 degrees
  3. Forward Tilt

Here are some running drills to improve running form:

strength workout for runners

5 min Strength Workout for Runners

Check out this video for 5 min Strength Workout for Runners designed to work the entire body and strengthen to prevent injury!

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properly execute speed training workout

How to Properly Execute Your Speed Training Workout

Check out this video to make sure you know how to properly execute your speed training workout!

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Key Tips:

  • Finish your last interval fastest.
  • Workout on breathing.
  • Think about your form
easy runs will get you back in shape

Easy Runs Will Get You Back In Shape

Have you ever taken a period of time off from running?easy runs will get you back in shape

Or maybe you didn’t mean to take time off, but when all was said and done you ran so infrequently you couldn’t keep up with your old pace.

Getting back into running shape is probably the most frustrating thing!

It is even worse than when you first started running.  At least back then you didn’t have expectations for yourself.  As a beginner, no one expects you to be fast.  Once you been a runner you have an expectation of what your “normal” pace should be.  After a month or 2 without our normal training routine that pace falters because our body can’t keep up with our legs.  We still want to run that fast, because that’s what we remember being normal, but the adaptations we developed have gone away.

We don’t deliver oxygen as efficiently as we did while we were in shape.  

Runners, however, are stubborn.  We will try to push ourselves to our normal pace and this will lead to one of 2 situations.

  1. We either run as hard as we think we should be able to and only run 1-2 miles rather than the planned 4-5.   OR
  2. We run and then stop to walk.  Run then stop to walk.

Neither one of these situations is going to get you back to the shape you were in.  Easy runs will get you back in shape!  Now don’t get me wrong, if you are looking to lose weight or just running to burn calories you will accomplish that goal.  If you are looking to regain your runner’s stride though YOU NEED TO RUN SLOW!

EMBRACE IT!  That’s what you’ve got to do.

Running slow is when your body begins to make adaptations.

  • We begin to expand our capillary beds so we can better deliver oxygen through our blood and remove CO2!
  • We increase our stroke volume so we can pump more blood with each heartbeat!  More stroke volume=lower heart rate at any given intensity!
  • We stimulate the production of more and larger mitochondria.  (The Bacteria that live in our muscles and produce more ATP!)
  • We train our slow twitch fibers to be more resistant to fatigue.

If you continue to try to push speed you won’t run long enough to stimulate these adaptations.  

Slow down your pace for a couple weeks.–Grind out the miles.

You’ll be running fast again soon!

15 min workout every runner should do

The 15 min Workout Every Runner Should Do

 

15 min workout every runner should do

Who has the best legs? How do you think they got them?

Hi Runners!

We all know we need to Strength Train.

Here is a 15 min workout every runner should do 2x a week!

Here’s how a Pyramid workout works:

You do one cycle through doing 10 reps of each exercise, unless otherwise specified.  After you complete a cycle you repeat the exercises 9x, then 8x, until you hit 1 rep of each exercise.  Time yourself!  Look for improvement!  But Always do the reps to the best of your ability working to keep you core tight!!!

 

Exercises:

The only Equipment you’ll need are

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Mini Bands

Time yourself!  Post your time below!  It’s always fun to challenge yourself off the road!

 

 

 

run a marathon

2013 is the year you will run a marathon!

run a marathonNow before you start thinking to yourself, “I can’t run a marathon.”  Think about this:

Anyone can run a marathon.  Oprah Winfrey did it.  Senators, presidents, and movie stars do it all the time.  The hit reality show The Biggest Loser even culminated in a marathon for the contestants who have lost the most weight–as if to make the point that anyone, even the morbidly obese, can become an athlete with enough grit and determination…It’s been said that the marathon has become the ‘everyman’s Everest’.” –The Runner’s World Big Book of Marathon and Half-Marathon Training

If you aren’t currently a runner, you probably think you can’t run a marathon.  You are wrong.  I wouldn’t recommend running one today, but you can run one by the end of the year.

If you are a runner and you say you can’t run a marathon, you say this out of fear.

Anyone can run a marathon and if anyone can run a marathon, even the busiest person can run a half marathon.  Think about it.  The only thing stopping you is your mind.  So make up your mind that this will be your year!  You can do it!

What races are you running this year?

Comment below!  Maybe I’ll see you there!!

Need a training program?

I can help you come up with a customized training program that fits your life and work schedule.  Skype with me and we’ll make the best plan for you!

2013 goals

2013 Goals

2013 goals

What are your goals for 2013?

I ask about your “2013 goals”, because I’m sure quite possibly you want to improve more than one thing in your life.  Maybe you want to learn to cook, lose weight, make money, etc, etc.  Whatever your goals are, I suggest you also add a physical goal to your list.  A physical goal can’t be to lose weight.  That would be a secondary goal.  I recommend setting a physical goal because when we set physical goals, activity becomes a part of our life.

Weight loss has an end point.  Once you reach your goal, you stop trying to be fit and will most likely end up where you started.  If you set a physical goal there is a much better chance that you will learn to love this activity, making it a part of your life.  This is a lifestyle change that will keep you healthy.

A physical goal could be to take up yoga, climb a mountain, something simple like starting each day with a run, or it could even be taking your running to the next level by running a marathon or half marathon.

 

What will your physical goal be this year?

Seriously I want to know!  Comment below!  I’d love to hear what you plan to do to stay healthy and fit in 2013 and beyond!!

 

runner to take advantage of winter

4 Ways for a Runner to Take Advantage of Winter

runner to take advantage of winter

Runners for the most part are the toughest athletes there are.  As many a cross country runner has boasted, “Our Sport is your Sport’s Punishment!”

That being said, even the most hard core runners can lack motivation in the winter.  There aren’t as many races, and the races we do sign up for we don’t expect to pr at.  It’s rainy and cold.  There are less hours of daylight and running in the dark isn’t ideal.

Here are 4 ways runners can take advantage of winter to improve their running when spring comes.

1.  Get inside on the Treadmill and do speed work.  Most runners hate treadmills.  They are boring, monotonousness and for whatever reason 1 mile on a treadmill seems to take twice as long as running outside.  Treadmills, however, are awesome for working on speed work.  They don’t let you slow down!  Warm up for 5 min and then try a 10x .25miles, 6x .5 miles, or mile repeat workout.  Doing high intensity workouts will leave you burning more calories post workout and you’ll start to see your average MPH start to increase on your normal runs.

2.  Do Strength Exercises to Work on Running Stability.  If you aren’t feeling motivated to brave the elements, stay in your living room and do some stability exercises.  You might feel like you aren’t getting as good of a workout at the time, but remember building lean muscles helps you burn more calories throughout the day and the muscles you build will help keep you injury free once your mileage begins to creep up again!

Try these moves to keep yourself running all season long:

Do 3 sets of 10 each (except for runners hops do 3 sets of 30) and you have a great go to winter stability workout!

3.  Try a Hot Yoga Class.  Runners often avoid hot yoga classes, because they say they aren’t flexible enough.  Think about that, that’s like saying you can’t come to dinner because you are too hungry!!  The cold day you don’t feel like bundling up for your run, check out a class at your local hot yoga studio.  I bet you’ll be shocked to find how challenging it is.  Who knows, it may become part of your training routine!

4. Buy some new warm clothes!  Nike has some great new products out there such as the Vapor Windrunner that will help keep you warm and dry!  Lululemon also has some great shirts for runners.  I love them because they have thumb holes to keep your hands warmer!  Buy some new clothes and you’ll want to get outside in the elements to use them!

 

Rainy Day Pyramid Workout

image

As it starts to get cold and rainy, even the toughest runners sometime feel like staying inside.  Or if you just can’t make

it to the gym and need to get your workout in for the day try this one.  All you need is a Mini Band and a set of Weights.   (Any size will work,  use what you have!)

Pyramid workouts work by starting with reps of 10 of each exercise 1x through.  Then you do 9 reps 1x through, then 8, 7, 6, and so on til you only have 1 rep to do of each exercise.

Work to do reps as quick as possible, but with the best form!

Post your time below!  Then you have a record in case you ever want to try it again!

Exercises:

This one kills the shoulders!!

 

Post your time below: