Training Tuesday- Leg & Balance Strengtheners!

Happy Tuesday! I'm not feeling too sore after my race on Saturday, but still playing it safe and focusing on getting enough *good* nutrition and sleep to recover well. I may try to run later today- just depends on how I feel (if I do- I'll keep the pace SUPER easy to keep my heart rate down low). Since this wasn't a goal race and I didn't push the pace too much, I'm not going to take my typical 2-3 weeks off from running. How many days do you take off from running after a race? 

I wanted to share with you two exercises that I LOVE to do that help with my balance, leg/ abs/ glute strength. These are two really great exercises that if you can only fit in 5 minutes of strength training --> DO THESE! Remember, I'm just using my undergraduate Bachelors of Exercise Science background to share with you some of my favorite exercises, but please consult a doctor/ trained physician/ trainer before starting/ resuming a new exercise program :)

  • Balanced Lunges to knee lift
    • try starting with 10 on each side; I also love to use a Thera-band around my quads to get even more resistance!
  • Squats (doing them without sneakers helps focus on your balance more)
    • try starting with 10 (you can also use the Thera-band around your quads for more resistance). Try to imagine sitting back in a chair and *make sure* to engage your core (belly-button to spine) to get an ab workout in there too. Knees should never go past your toes!

What are some of your favorite strength training exercises?

Have a great Tuesday! 

I'll have two race recaps for you later this week! Thursday will feature my Mountain Madness Half Marathon Recap and Friday will have my 50k race recap, so make sure to check back!

How To Get In A GREAT Workout When You Only Have 30 Minutes

I really love a good sweat session. Like, I really REALLY love it. I love the feeling afterwards and the natural 'high' that I get. I also know that I accomplished something. BUT some days I don't have an hour (or sometimes more) to spend on my fitness and really want to get down to business and get out (while feeling like I actually did something) in just 30 minutes. Since I'm thinking I may not be alone on this (but who knows....), I wanted to share with you some ways that help me feel like I got a big workout in with little time. Remember, these are my own opinions and please pleaseee consult a doctor before starting any sort of new workout regimen! Workout smart, train smart, and you'll be on your way to a great training plan!

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  • Split it up into 15 minutes of cardio and 15 minutes of strength. Add in strength training workouts that work multiple muscle groups like split lunges, planks, side planks, and push-ups (these are all some of my staples in my strength training). 
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  • Do a few rotations with either sprints/ fast cycling/ stairclimber and 2-3 of your favorite strength training moves. This one STILL kicks my butt every time. I would do some mountain climbers, push-ups, and walking lunges then hop on the treadmill @ 3% incline for 5 minutes and repeat this cycle 3 times. By the end, I was completely exhausted and really don't think I could've gone any longer!
  • Try a short run then follow-up that up with some yoga for 20 minutes. While this one is less intense, it leaves me feeling really centered and ready to begin my day (or wind-down at the end of the night). 
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  • Do your own mini 'triathlon'. This doesn't necessarily mean you need to do the whole swim/bike/run thing, but make up your own! This is also really great when you tend to get bored on one exercise machine. Try doing 10 minutes on the elliptical at a moderately hard pace, 10 minutes on the spin bike, and 10 minutes on the treadmill (maybe even on an incline)! OR mix it up with new machines and give them a try!
 Stella does NOT like hill repeats....

Stella does NOT like hill repeats....

  • Find a hill and run/walk up it (and repeat!). This one is definitely SO difficult but it really works so many different parts of your body! I live on a hill (that's roughly a mile long/ was part of ski mountain at one point) and getting up that baby has never been easy, but doing hill repeats on it has made it seem easier when I only have to do it once!

What's your go-to for workouts when you only have 30 minutes?

Hill repeats- love 'em (you're crazy..) or hate 'em (sane...)?!

HAVE A GREAT DAY AND GO KICK SOME BUTT!

Friday Feature- How To Fit In Strength Training While Also Running 50+ Miles a Week

It's FRIYAY! What are you doing this weekend? Anyone racing this weekend? Sunday is the Denver Rock 'n Roll Marathon and I'm SO bummed to be missing it this year. Definitely one of my favorites!!

I wanted to share with you a few tricks that's worked for me to keep fitting in (the ever-important) strength training while also running a pretty demanding 50+ mile-a-week training plan!

  • Give yourself a time limit and work it in around that. I typically have around an hour and a half budgeted for both my runs/stretching/strength training in the mornings. I typically try to plan out my week for running/ training on Sundays, so I'm prepared and am focused each morning. I know that if I have a double-digit run to get done, I will not have enough time to fit in strength training that day. So, I work in my strength sessions during the other days of the week when I have less mileage on the schedule. 
  • Take advantage of workout classes. This is probably my favorite way to sneak in a really REALLY good workout. I'm really loving Barre or Pilates classes right now and love how the class exercises change every week (working different muscles)! I can always fit in these classes during my lunch breaks, so I can still get in a good training run in the morning AND get strength sessions in the afternoon. Double workout days= SO tough but also really builds those muscles (*insert flex emoji*)
  • Limit your exercises to a few REALLY REALLY good ones. I love exercises that work multiple muscle groups- you get more bang for your buck AND they take significantly less time (#winning when it comes to marathon training). Hoping to share a few of my staples over on the work-out page here soon!
  • Do it before your run. I know that if I wait until AFTER my run, there is only about a 5% chance that I will get it done. If I do it before my run, I feel really warmed-up and SUPER accomplished afterwards. 
  • Treat it like a run. Prep for it and never skimp on those exercises! They are what produces injury-free and PR-ready runners afterall, so why shouldn't they be just as important as our training runs?

 

Any hacks to fit in strength training?

Workout classes- yay or nay?

How many times do you strength train each week?