Weight Training

Big ole disclaimer: I am definitely not an expert on weights. I’ve had quite a few requests for me to share some of my gym routine, so here are a few of my favorite free weights exercises. I’m sure my form needs improvement. Like many runners, weights have intimidated me and I’m still learning. Over the last year, I’ve made a lot of efforts to get a stronger, toned upper body. These exercises have worked for me:)

With that said…let’s lift!

Bicep Series: I do these first three exercises as a series…25 bicep curls, straight into 25 side curls, followed by arms at 90 degree angle and tap the weights 50 times.  Don’t take a break between exercises.  My arms feel like jello after.  For the sake of time, I just did a few of each exercise in the video.

Shoulder Shrugs.  Self explanatory.  I add in heel lifts when I shrug. (50 reps)

Squat Upward Rows.  To add intensity, go up on your toes between squats. (2 sets.  50 reps each)

Oblique Side Bend.  Really use your core to retract…don’t swing.  (50 reps per side)

Here are some Common Strength Training Misconceptions for Runners:

MYTH 1: Runners don’t need to lift weights. To get stronger, run more.

TRUTH: Running–and the optimal balance of volume, intensity and pace-specific work–will always be the primary focus of a distance runner’s training program. And rightly so. Strength training, however, presents a different physiological stimulus, one that includes a host of distinct benefits that running doesn’t provide, but which are crucial to health and optimal performance.

Strength training works two ways: It prevents injuries, and it enhances performance. Properly performed, strength training provides the foundation for injury-free running and the ability to adhere to the regimen of mileage, speed and tempo work. Numerous studies have proven that strength training will enhance running performance.

MYTH 2: Lift on your off or easy days to balance your hard-run efforts.

TRUTH: It is optimal to piggyback strength-training workouts with quality runs. For example, do a tempo run in the morning, followed by a 20- to 30-minute strength workout at noon or evening. This work complements the training effect of the running, then you fully recover from both on easy days.

MYTH 3: You need to strength train several times a week to see benefits.

Truth: A very small amount of strength training can stimulate tremendous benefit. Strength train only once or twice per week. More is not better. The total weekly strength-training time commitment should be 30–60 minutes.

MYTH 4: The key area to work on is the core; running works all other areas.

TRUTH: Research indicates that upper-body, lower-body and midsection strength training all contribute to improved running performance. You should do exercises that involve all of the major muscle groups. Rather than specifically strengthening an area that you assume is weak, you are better off developing strength in all muscle groups, which will create balance and synergy.

2015…let’s do this!

Do you incorporate weights into your training?  How often?

Do you do free weights, machines, or both?

Tell me about your Wednesday workout…run, gym, crosstraining?

#choosejoy

 

My Daily Core

Today’s post is brought to you by the number 3. It’s the 3rd of the month and I’m giving your 3 Reasons Runners Should Do Core Work and 3 of My Favorite Core Workouts.

3 Reasons Runners Should Do Core Work

1. Injury Prevention. Core strength plays a vital role in stabilizing your entire body during running by maintaining a neutral pelvis, and delaying the breakdown in your form when you’re fatigued.

2. Improve Your Running Economy. Stronger muscles help you run faster and use less energy at the same time. Core workouts allow your body to use more muscle fibers during any given workout. Using the same muscles over and over again means you get tired more quickly. But if you have a larger pool of muscle fibers to work with, you can delay fatigue and run faster.

3. Faster Running.  So let’s put these two powerful benefits together. Injury prevention plus higher efficiency equals a faster runner. Injury prevention leads to consistent training.  Consistent training leads to dramatic improvements in speed.

**Remember that your core is more than just your abdominal muscles. The core includes your hamstrings, quads, hips, glutes, hip flexors, obliques, and lower back.

(Source)

Here are three core exercises that I try to do daily. I either do them right before bed when I foam roll, or when I’m at the gym. I like to do variations of a traditional plank.  (Keep in mind that I’m a work in progress…my form is definitely not perfect!)

1.  Start in a traditional plank.  Keep your body tight and lower to your forearms.  Alternate between your right and left arms.  (I do 20 a day.)

2.  Side plank dips.  Place your hand on your hip in a side plank and slowly lower your hip down to the ground and back up.  Keep your core engaged.  (I do 50 dips on each side.)

3.  I learned this series of core work from PiYo.  Start in a downward dog position.  Raise one leg into the air.  Lower it down to tap your ankles.  Raise it back up.  Then tap your knee to your elbow.  Raise your leg back up.  To simplify: Leg up, tap your ankles, leg up, tap your elbow.  (I repeat this series 10 times on each leg.)

Do you incorporate core work into your fitness routine?  What are your favorite core exercises?

Has the cold weather driven you inside or are you still running outside?  

What did you have for dinner and dessert last night? (These are the hard hitting questions I love to read about!) I had a mexican quinoa with a chocolate protein shake for dessert.  Also, I’ve been adding butterscotch chips to my shake and it’s SO good!