Happy Holidays, friends! I want to thank each one of you for taking time out of your busy lives to follow along with Lea Genders Fitness. This blog is my passion project, my dream and my creative outlet. It means a lot to me that you read the the things that I write and that I can potentially help you with your running and strength training questions.
To finish out the year (oh boy, did it fly by) I thought I would do a round-up of my most popular content in 2016, in case you missed anything this year. If you came here from Pinterest, you are in good company, a large portion of my traffic this year is from Pinterest. I hope you will stick around, subscribe and let me know what else I can offer you in your running and strength training journey.
Top 10 Popular Blog Posts in 2016
and the most popular post of 2016...
Here's to a strong and fast 2017! If you are wondering how my year went on a personal level, I did a 2016 Year-in-Review post over on my Running with Ollie Blog.
Like this post? It helps me when you share! Saving to Pinterest is also an effective way to show your support!
How else can I help you? Any questions? Leave a comment or send me an email.
I am a NASM personal trainer and RRCA adult distance running coach that specializes in strength training for runners. I offer in-person training in the Shredshed, online training and Fit to Run bootcamps. If you are interested in a more in-depth running or strength training plan, please contact me. Have questions? I'd love to help.
While I am a certified personal trainer, I am not your personal trainer. Since I don't know your exercise abilities, injury background or medical history, please see your doctor before beginning any new exercise program. This is an opinion blog. No information in this blog is intended to be taken as medical advice or prescription. Please see your doctor and/or registered dietitian for any health concerns.
Learn more about how to run a safe and effective run streak, and how to know when it’s time to stop.
In case there is any dispute, I wrote a song about running to convince you that Autumn is the most wonderful time of the year. Won’t you sing along?
Runners can enhance their overall athleticism and help prevent injuries with runner-specific strength training. Learn about the exercises you can perform in all three planes of motion to improve your running performance.
There are simple strategies you can apply today to train to run faster. Learn more about how to optimize recovery, perform speed work, and incorporate strength training to improve running performance.
Every runner worth their salt tabs has an embarrassing running story. Laugh with me or at me, and learn from my mistakes to avoid these uncomfortable situations in the future.
Follow these tried and true rules to safely and effectively build your long run for marathon training, to run your best race yet.
Try pyramid intervals to challenge your pace and increase fitness. This workout will start climbing the pyramid with 30-second intervals, then peak at 90-seconds, before climbing down the other side to finish with 30 second bouts of hard work.
In this blog post I explain how to survive the summer running season by taking some time off the road and moving it into the gym, so that when fall training season rolls around, you’ll be primed and ready for your strongest running performances ever.
If I could wave my magic coaching wand and you would take one piece of my coaching advice, it would be to slow down for most of your runs. Learn how to determine the appropriate paces for various goals to train to run faster, stronger, and reduce chance of injury.
I visited an AIRROSTI rehab center in Fort Worth, TX for my running hip injury. Learn more about my experience and how they may be able to help you resolve pain from chronic running injuries.
I share my five favorite books that cover everything you need to know about running to improve as a runner. Put in the miles and read about how you can optimize your running performance from these experts in the field.
Training at tempo pace can help you run longer distances at a faster pace with less effort. In this article I’ll share three ways to structure a tempo run so you can start incorporating these workouts into your training schedule.
It’s Global Running Day and the only way to properly celebrate this holiday is to run. I’ve pulled together my favorite running workouts for the occasion. Lace up your running shoes to celebrate, then share the fun on social media.
Try these running intervals and strength circuits designed to improve your overall running strength and speed in one efficient workout. Download a free PDF of this workout with no email address required.
It seems pretty straightforward, you want to run so you put on your shoes and start running. But there a few things to consider when buying and wearing running shoes. Check out this guide for the DOs and DON’Ts of running shoes so you don’t make any critical mistakes.
Fartlek is not just a funny word. It’s Swedish for Speed Play. It’s running sprints like you did as a kid to catch up with your friends or to prove you can make it to the field first. It’s like a dog chasing a squirrel then stopping to smell the fire hydrant. It’s unstructured paces and distances based on feel. Learn to run faster by having fun with speed.
You already suspected your desk job was ruining your life (kidding!), now it’s ruining your running too? Sitting can cause all kinds of muscle imbalances and poor recruitment patterns from tight muscles, weak and underused muscles and poor posture. Learn how to counteract the ill effects of sitting on your running performance with foam rolling, stretching, strength training and stress management.
Does your ego dictate your pace? Running to impress your friends, social media followers or your own ego can lead to stress, burnout and injury. Learn to run according to your goals and abilities so that next time you hit the streets for a run, you can leave your ego at the front door.
What kind of runner are you? We runners come in all shapes, ages and backgrounds. Our running preferences are as diverse as our shoe sizes. Some of us love the open air freedom of a trail run to clear our heads, while other prefer to run by the numbers on the local track. Whatever your running preferences are, the tie that binds us is the pull to the pavement…or the trail…or the track.
A running journal can help you become a better runner with goal setting, progress tracking, race preparation and more. If you've only tracked your progress by reviewing your Garmin data history, a journal can help you take the next step in your running journey. Get organized and clear with your running goals using a journal.
Treadmills get a bad rap, but they have a lot of benefits including protection from the elements, a safe place to run early in the morning and late at night and most of all, they provide an easy way to control time and speed. Treadmills are perfect for speed interval training. Try this treadmill sprint interval workout that doesn't suck.
Am I a real runner? Take this practical test to get instant results to find out if you're a real runner or not.
Try this short and effective intensity pyramid workout to improve your running pace. Interval workouts are an effective way to add in bouts of higher intensity activity to your workout to send the signal to your body to continue to get stronger and faster.
Try these quick dynamic stretches that move the joint through the full range of motion to warm-up before your next run to improve performance and help avoid injuries. It just takes a few minutes to warm up to maximize your running potential.
Runners use a seemingly illogical calculating system to make sense of their favorite sport. A mile doesn't always equal a mile and a treadmill minute is longer than a microwave minute. All the math rules go out the window. If you thought math was logical, you never talked numbers with a runner.
Is your relationship with your GPS running watch healthy or toxic? Determine if you're in a codependant relationship or if you're just friends with benefits.
Runners need to strength train for optimal performance and to help ward off injuries, but the way a runner needs to strength train is different than a bodybuilder or a powerlifter. Learn the five components of an effective strength training for runners program to maximize your time in the gym so you can get back to running as soon as possible.
Run coaching is not just for elite athlete and school kids in a track program anymore. With online coaching, adult recreational runners can train with a coach to run their first or fastest race and avoid common running mistakes.
Try this tabata-style four-minute workout for when you don't have time to run. It's a quick and efficient way to build strength, speed, and anaerobic capacity.