The Great Pumpkin Workout

Welcome to another edition of workout Wednesday! This week we are having some fun with a pumpkin. I picked up a 9 lb pumpkin from the grocery store and realized that a pumpkin is very similar to a medicine ball. With everyone going pumpkin-everything crazy lately, I thought a full body pumpkin workout would be a fun way to celebrate the upcoming fall holidays. Maybe when we're done, we can make a pie with it. It's called balance. 

Pumpkin or medicine ball...you decide.

The Great Pumpkin Workout

Repeat each exercise for the numbers of reps indicated below, moving quickly from one exercise to the next. Repeat 3 times. If you don't have a pumpkin, then you can do this workout with a medicine ball. 

SQUAT WITH OVERHEAD PRESS x 12

FORWARD LUNGE WITH STRAIGHT ARM TWIST (ALTERNATING LEGS) x 12 EACH LEG

LATERAL SQUAT (RIGHT LEG LEAD) x 9

LATERAL SQUAT (LEFT LEG LEAD) x 9

RUSSIAN TWIST X 6 EACH SIDE

LIFT AND CHOP  X 6 EACH SIDE

AB REACH x 9

CARDIO - LATERAL JUMPS OVER THE PUMPKIN FOR ONE MINUTE

No worries. If I drop it, I'll just make pumpkin pie. 

Have questions? Leave them in the comments or be a part of my new series "Ask the Trainer" and have your questions answered in a future blog post.

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Coach Lea

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.

Running A-to-Z: V is for Vocabulary

Welcome to another edition of Running A-to-Z where I cover a running-related topic following the order of the alphabet. I honestly can't believe the weeks are flying by so quickly. We are on letter V already! Only 4 weeks left in the alphabet and then I am going to publish this whole series in a free downloadable ebook! If you missed any past posts can can catch up on letters A-through-U here. 

Runners have their own language. Besides the acronyms (BQ, PR, LSD & DNF) there are a whole list of words that may have new runners or our non-runner friends scratching their heads in confusion. Study up friends, we may have a have a pop quiz at the end. While, of course, this is not an all-inclusive list of running terms, here are some of widely used terms to brush up on to be in-the-know in the running community. 

Running A-to-Z: V is for vocabulary. Today's vocabulary lesson is running terms.

CORRAL

In a big race runners are grouped in corrals at the starting line based on their estimated finish times. The corrals kick off every few minutes to space out the runners so the fastest runners start first and the slower runners are in the back.

FOOT STRIKE

Foot strike is how and where your foot hits the ground: Heel strike, mid foot strike and forefoot strike. You can argue amongst yourselves which is best. 

FARTLEK

Not just a funny word, it means speed play in Swedish and is a form of speed training in which the pace and distance are varied in a go-as-you-please interval style workout. For example in a Fartlek workout you might run a mile to warm up, then speed up until you reach that telephone pole ahead, walk until the park bench, then run faster again until the white van. 

GLYCOGEN

Glycogen is carbs stored in the muscles and liver used for energy. Once glycogen stores are depleted during long distance running energy levels plummet and you may "hit the wall."

NEGATIVE SPLITS

Negative splits are a positive thing. It means running the 2nd half of a race or run faster than the first. 

PACE

Pace is the number of minutes it takes to cover a mile. 

PRONATION

Is how your how your foot rolls inward when running (or walking). Normal pronation is when the foot makes contact on the outside of the heel first, then the foot rolls towards the inside until the entire foot is on the ground before pushing off from the ball of your foot. Overpronation is when your foot rolls too far inward causing you to push off from your big toe, which is a common cause of injury.

STRIDES/STRIDERS

Strides or striders are used to build speed and efficiency either during the workout or a finisher during training. They are short and fast surges of speed from 50-100 meters with jogging in between. 

TAPER

Taper, the 5 letter word that every runner hates. Taper is when runners decrease the weekly mileage leading up to a big race. Often referred to as a taper-tantrum because runners hate running less, even when they know it's good for them. 

TEMPO

Tempo runs are done at a steady-state faster than conversational pace but not at an all-out effort. It is not sprinting but running at a comfortably-hard pace for 20 minutes to up to an hour.  It feels challenging but not so hard that the pace can't be maintained over a few miles. 

Did I miss any essential vocabulary terms? Ready for your pop quiz? What's your favorite thing about running? Tell me in the comments!

Have questions? Leave them in the comments or be a part of my new series "Ask the Trainer" and have your questions answered in a future blog post.

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Coach Lea

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 on this site is intended to be taken as medical advice. Please see your doctor or registered dietitian regarding any health concerns.

10 Healthy Habits for the Office-Dweller

Working 8-5? It can feel hard to stay healthy and active when you live in cubicle-land for eight hours a day but these easy tips will help you build healthy habits while at the office. Try tackling just one or two at a time at first. Once you've established a healthy habit then build on it with something new. Before you know it all these healthy habits will be second nature. 

10 HEALTHY HABITS FOR THE OFFICE-DWELLER

EAT BREAKFAST AT HOME

Starting your day off on the right foot often starts with your first meal of the day. Eating a healthful breakfast at home before leaving for work can help limit the temptation of a drive-through breakfast or office donuts. I like to eat eggs and a banana each morning, so when my co-workers start texting on their drive in "Anyone want anything from McDonald's?" It is always easy for me to say "no, thank you." If you don't have time to eat breakfast at home, try making it at home and bringing it to the office to eat later. 

PARK FAR AWAY FROM THE ENTRANCE

Start your healthy habits at the beginning of your work day by parking your car as far away from the entrance as reasonably possible. Getting a few extra steps in the morning (and throughout the day) starts your day off on the right foot. Pun intended.

PACK A HEALTHY LUNCH

I make and pack a salad from home every day. It is healthy, portion-controlled and delicious. I know that no matter what else I end up eating that day, at least I had a big healthy salad packed with vegetables and protein (usually chicken) for lunch. It helps eliminate temptation of high calorie or unhealthy lunches, saves money and establishes a healthy routine. 

LIMIT THE COFFEE ADDITIONS

Be aware of the additions to your morning coffee. You may feel a boost from the caffeine, but adding sugar, creamers and/or flavor shots add empty calories often uncounted calories to your meal. I like my coffee like I like my clothing, black. 

BRING HEALTHY SNACKS TO AVOID THE VENDING MACHINE

Visiting the vending machine can be a bad habit. If you pack healthy snack alternatives, you may never have to visit the vending machine again. Almonds, Pistachios, cheese, grapes, carrots, hummus, low sugar yogurt, cottage cheese, berries, oranges, apples and natural peanut butter are all good healthy snack options for the office. 

GET NATURAL SUNLIGHT 

Are you under the florescent lights all day? Get up and walk outside at least once a day, more if possible. I'm not suggesting you hang out there all day (unless your boss gives the thumbs up), just try to get a couple of quick doses of natural sunlight throughout the day. 

GET UP EVERY HOUR FOR A QUICK WALK

Every hour on the hour I try to get up a take a quick lap around the office. I multi-task by going to see co-workers in their office instead of emailing or calling them. Get up and move around as much as possible. It's good for your mind, body and overall well-being. 

REFILL A WATER BOTTLE

I fill my water bottle in the morning and I'll inevitably have to get up again and use the bathroom. I refill and the cycle continues. Use a restroom on another floor to get moving around a little more than usual. Refill throughout the day to stay hydrated. 

TAKE THE STAIRS

Whenever possible, take the stairs instead of the elevator. Every step counts. I'm pun-tastic today.

GET ACTIVE AT LUNCH

Ever heard of a RUNch? It is run on your lunch break. If you can't run, then walk. If you can't walk, then stretch. Take advantage of your limited free time and get active for at least part of your lunch break. Try to recruit co-workers to get active with you.

I know from my own office experiences that sometimes stress, deadlines, pressure and heavy workloads can make some days fly by in a blur, but if you establish healthy habits in your day it can help you manage stress, think more clearly and improve productivity.

Are you working on establishing healthy habits at the office? Can I help? What works for you? Any questions? Let me know in the comments!

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Coach Lea

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.

How to Banish Shin Splints Forever

No one ever said "You're a pain in the shin!" but they should, because it seems to me that shin pain (aka spin splints) are much more common and annoying than a pain in the butt.

I know the feeling. You start running (or start running again), everything is going fine but then you're sidelined by shin splints. It is a very common problem among new runners, but luckily one that is easily treatable. The medical name for spin splits is Tibial Stress Syndrome and while they are metaphorically a pain in the butt, they are literally a pain in the shins. Shin splints are a result of inflammation in the muscle tissue in the front of your leg, generally from overuse or too-much-too-soon.

If you experience mild to moderate discomfort in the shin area when running, you may be experiencing shin splints. Here are a few things you can do to help reduce pain so you can get back to running. Everyone is different, so if you are not improving or the pain gets worse, please see your doctor. You may have a stress fracture or other condition more serious than shin splints. Please don't read blogs for medical advice.

REST

The first step to healing your shin splints is to rest to allow your shins to heal. Low impact cross training like swimming or biking are your best bets to keep up your cardio fitness while you heal.

ICE

Ice your shins to help reduce inflammation. Try icing for 30 minutes on/30 minutes off multiple times throughout the day. 

COMPRESSION

Compression can help circulate blood flow and stimulate healing. Calf sleeves or compression socks while resting is a good place to start.

STRENGTHEN

Try this exercise to build strength around the shin bone.

With bare feet place your heel on the edge of a step or curb with your foot hanging off the edge. With your legs straight, point your toes as far down as you can, then point your toes up as far as you can, repeat rapidly for 30 seconds.

Now bend your knees at a 45 degree angle (about half way to a full squat) and repeat the same thing with bent knees.

Rest for 1 minute

Repeat two more times

Repeat every day

Struggling with shin splints? Have questions? Leave them in the comments or be a part of my new series "Ask the Trainer" and have your questions answered in a future blog post.

Like this post? It helps me when you share.

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Coach Lea

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.

Running A-to-Z: U is for Uphill - Tips for Uphill Running

Welcome to another edition of Running A-to-Z where each week I cover a running-related topic following the order of the alphabet. This week we are on letter U: Uphill Running because hill running is a great addition to any runner's training schedule. If you have not yet incorporated hill running into your training, I challenge you to add one day a week of hill training to improve strength, speed and efficiency. 

WHAT YOU NEED TO KNOW START RUNNING HILLS

FORM

Keep your chest and head up with your shoulders back, eyes looking forward (not at the ground). Keep your hands loose (imagine holding a potato chip between your thumb and pointer finger). Pump your arms at a 90 degree angle and do not allow them to cross over the front of the body. Imagine that there is a rope tied to your waist pulling you towards the top of the hill. 

SPEED

Start the hill at a relaxed pace, gradually increasing speed as your reach the crest of the hill. It's important to start slow and build up speed over time. The first few times it may be enough to just jog up the hill. Trust me, you'll feel the change in intensity compared to jogging on flat ground. Over time you can increase speed as you improve.

RECOVERY

Recover fully between repetitions. This may mean walking back down to the bottom of the hill and waiting until your breath is recovered before starting your next hill repeat. 

Always allow at least 48 hours between hard workouts. Never do hill repeats on back to back days. Your body repairs, adapts and grows stronger during rest (not during the workout), so it is important to allow it the proper recovery time. 

REPETITIONS

Start with three or four hill repetitions. You should always finish with feeling like you could do one more rep if your mean 'ol Coach asked you to. You can add more repetitions as you get stronger over time. 

PROGRESSION

There are several ways to progress your hill training. You can find a steeper or longer hill, you can increase the number of repeats, you can increase your pace or you can decrease your recovery time. Progression can be tricky. As you get stronger you want to make sure that find new ways to keep it challenging or else your body will adapt and you will stop improving.

However, it is important not to push progression beyond your current fitness levels or else you risk injury, overtraining and burnout. Start slow and progress slowly over time. Listen closely to your body and always allow proper recovery. 

Are you ready to tackle those hills?

Have questions? Leave them in the comments or be a part of my new series "Ask the Trainer" and have your questions answered in a future blog post.

Like this post? It helps me when you share.

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Coach Lea

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.