Medicine Ball Leg + Core Workout

Welcome to the latest edition of Workout Wednesday, when each week I share a running workout or a strength workout that is designed specifically to help build runner-specific strength. The types of workouts that are most beneficial to runners have lateral moves to build hip strength, core strength moves and unilateral moves (one side at a time). This workout has it all and can be done in five to twenty minutes. 

You can run through this workout one time before your next easy run as part of your warm up or complete the circuit three to four times with a one minute rest between circuits as a leg and core workout two times per week in addition to your regular runs. 

In the #shredshed

You don't have to devote hours in the gym to reap the benefits of runner-specific strength workouts. Squeeze in five to twenty minutes whenever you can, keep progressing the exercises as you get stronger (heavier weights, less rest, longer intervals, advanced moves) and you will see the positive results in your running performance. Be consistent with strength workouts for best results.

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EQUIPMENT

I am using a 8lb medicine ball in my workout. You could do the workout without a medicine ball at all or use a heavier one as you progress. You will also need an interval timer or download a free timer from the app store. 

MEDICINE BALL LEGS + CORE WORKOUT

Download a printable version of this leg + core medicine ball workout or save to Pinterest for later.

Move through each exercise quickly while maintaining proper form, form is always more important than speed. When you complete the circuit, repeat two or three more times, resting for one minute between circuits. 

Have questions? I'd love to help.

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Coach Lea

Try Aerobic Power Intervals to Improve Your V02MAX

Welcome to the latest edition of workout Wednesday when each week I share a new running or runner-specific strength training workout! Are you new here? Sign up to receive all the running, strength training and nutrition tips right in your email box each week. 

This week I am sharing an effective workout to train your cardiovascular system. I know you already have a big heart, but this workout will train to give you a bigger heart so you can pump more blood and become a more efficient runner. 

WHAT IS V02MAX? 

V02MAX is the size of your aerobic engine, it's the maximum rate in which your muscles can consume oxygen and the best indicator of your aerobic fitness. You can train to improve your V02MAX with aerobic power intervals. 

THE WORKOUT

V02max aerobic power intervals - Pin for later!

This is an intermediate level workout. You should be fairly comfortable with running before attempting this workout. You should have built up a solid running base by running on a regular basis for at least four to six weeks.

WARM UP

Always warm up before a workout. Here is a dynamic warmup to try before your next run. I also recommend this five minute hip strength workout, then jog for 5-10 minutes before you begin the workout. 

3-5 MINUTES MAX HEART-RATE

The first interval is 3-5 minutes at max or near max heart-rate. The pace should be feel hard, a 9 effort on a scale from 1-10. While it should feel hard, it shouldn't be so hard that you can't maintain the pace for 3-5 minutes. If you know your 5K pace from a recent race, run this interval about 15 seconds faster than your 5K pace. You should be able to maintain a consistent pace throughout the interval. It's tough. Hang in there.

3 MINUTES RECOVERY

Recover with a brisk walk or jog to prevent heart-rate from dropping too much.

REPEAT

There is no set numbers or repetitions. You should repeat until you are fatigued. To start you may just do the work interval two times. 

RECOVERY

This is the most important part of the workout. Always allow adequate time for your body to recover from hard workouts. Do not attempt to do this workout on back-to-back days. Take a rest day, an easy run day or an active recovery day on the day following this workout. Our body adapts (gets stronger and faster) during rest, not during the workout. You will not see the full benefit of hard workouts without adequate rest periods. Got it? Good. 

Give it a whirl and let me know how it goes. 

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Coach Lea

20 Minutes a Day Workout Schedule

For workout Wednesday, this week I thought I would share what my workouts look like in a week. You may be surprised to learn that I don't spend hours in gym or obsess over my workouts. I want to stay healthy and fit, I enjoy running and sometimes I am training for a race.

I do the workouts that support my lifestyle, preferences and goals. I want to avoid injury, keep improving and stay healthy. For me sometimes that just looks like 20 minutes a day (excluding an endurance run if I am training for a race, which of course, is longer than 20 minutes). I don't kill myself in the gym. I try to stay active and healthy. 

I am a fan of the 20 second work/10 second rest then repeat for four minutes protocol. I group two exercises together and alternate between them for four minutes. I'll do five of these mini circuits for a total of 20 minutes. I often switch up the exercises depending on how I am progressing, my goals and just to keep things interesting. This is just an example. Any good program will vary, progress and grow as you do. 

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Have questions? I'd love to help.

Coach Lea

Core + Cardio circuit for Runners

Welcome to the latest edition of workout Wednesday, when each week I share a running or runners-specific strength training workout. This week we are covering core plus a burst of cardio all in less than 10 minutes. 

This is a great workout to fit in before your run. Runners will benefit from a strong core and this workout has a hip abduction move to help build needed hip strength in lateral movements. 

Core + Cardio circuit for runners

ELBOW PLANK WITH ALTERNATING CRAWLS

Begin in a forearm plank position. Position your elbows on the floor and your shoulders directly over your elbows. Your body should be in a straight line parallel to the floor. Engage your core while breathing normally. Be careful not to sink your hips or raise them in the air. If you need to rest, break it up into 15 second increments. More on proper plank form in this blog post Bring your knee out to the side and up towards your elbow. Repeat on other side and continue for 30 seconds. 

SIDE PLANK WITH HIP ABDUCTION

side plank with hip abduction

With a straight arm, lift yourself up into a side plank. Be sure that your wrist, elbow and shoulder are stacked in a straight line, so your arm is not angled. Perform leg lifts with your top leg for 30 seconds. Repeat on other side for 30 seconds. 

ALTERNATING MOUNTAIN CLIMBERS

This is the cardio part of the workout. In a straight arm plank position, bring in your knee to your elbow and quickly alternate between the right and left sides. Move as quickly as possible while maintaining proper form.

STRAIGHT ARM PLANK WITH ALTERNATING LEG LIFTS

In a straight arm plank position, make sure your wrists, elbows and shoulders are aligned in a straight row. Brace your core while breathing normally. Lift your left leg while engaging your glutes (butt muscles) and slowly lower. Lift your right leg and lower. Continue to alternate sides for 30 seconds. 

Complete the circuit three times through with little to no rest between exercises. Rest for 30 seconds to one minute between circuits. 

Give this a try before your next run and let me know how it goes.

Need help with strength training for runners? I am taking on new clients in Fort Worth, TX. 

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Pro Pointers on Proper Positioning for Prone Iso Plank (How to Hold a Longer Plank)

Welcome to another edition of Workout Wednesday. I think my finger got stuck on the P key when I came up with this blog post title. Say that five times fast.

PRO POINTERS ON PROPER POSITIONING FOR PRONE ISO PLANK

In other words, tips from yours truly on proper form for planks, what not to do, and how to hold a plank longer. 'Prone Iso' means to face down with your stomach towards the ground. Iso is short for isometric which means to hold the muscles under tension instead of doing repetitions. 

The plank is a fantastic exercise for core strength and muscle endurance which is essential for runners, but it is important that you perform the exercise correctly in order to get maximum benefit from your hard work. 

my favorite skull leggings and pizza Yoga mat. 

PROPER PLANK POSITIONING

Position your elbows on the floor with your shoulders directly over your elbows. Your body should be in a straight line parallel to the floor. Engage your core (this means brace your stomach like someone is about to punch you). Hold it tight. Squeeze your glutes (butt muscles) and hold. Be careful not to sink your hips or raise your butt in the air. Do not clasp your hands in front of you. Keep your neck neutral. Now set a timer and see how long you can hold it. 

I can tell you what to do, but sometimes it is more effective to tell you what NOT to do. 

Tips on proper plank form (what NOT to do)

TIPS TO HOLD A LONGER PLANK

Planks are hard. If you've never done them before or have taken considerable time away from planks, it is can take some time to build up your core strength and endurance. Be patient and consistent

1. Get in a plank position and do a quick check to make sure you are not making any form mistakes.
2. Brace your abs like someone is going to punch you in the tummy. Hold it tight.
3. Squeeze and hold your butt muscles while in plank position. This helps release tight hip flexors also.
4. Set the timer on your phone but immediately turn your phone over so you can't see the screen and how much time has passed. So much of this is mental. Staring at the timer can make 10 seconds feel like 10 minutes! 
5. While bracing and holding, take a deep belly breath in through your nose and mouth and breath out. Count breaths in and out. See how many breaths in/out you can do while staying in plank position. Counting breaths instead of seconds also helps distract your brain.
6. Keep track of your time, but each time you plank try to meet or beat the number of breaths in/out that you can do while maintaining the plank position. 
7. If your lower back starts to hurt then stop for the day and try again tomorrow or the next day.

Good luck! Give it a try and let me know how long you can hold it! Keep working at planks until you can hold for one or two minutes max. There is little benefit to holding longer than two minutes. It's ok to start slow and build up over time. If you work at it consistently you may surprise yourself at how fast you progress.

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Coach Lea