Try This 12 Days of Christmas Carol Workout

Welcome to the latest edition of Workout Wednesday! Happy Holidays, Friends. Many of us living in the US are off work for the Thanksgiving day holiday so I thought I would put together a festive workout that you can try over the holiday weekend.

This workout follows along to the classic Christmas carol, 12 Days of Christmas. You will perform the exercises in the same order as the song. For example, on the first day of Christmas my trainer gave to me a 30 second plank hold. You would perform the plank. On the 2nd day of Christmas my trainer sent to me two jumping squats and a 30 second plank hold. You would perform both of those exercises. On the third day of Christmas my trainer sent to me three burpees, two jumping squats and a 30 second plank hold. You will build the exercises until you are doing all 12 exercises. This is a challenging one, folks! Rest between verses if needed. Go at your own pace, stay safe and let me know how it goes.

The 12 Days of Christmas Carol Workout 

On the first day of Christmas
my trainer sent to me:
A 30 second plank hold

On the second day of Christmas
my trainer sent to me:
Two Jumping Squats
and a 30 second plank hold

On the third day of Christmas
my trainer sent to me:
Three Burpees
Two Jumping Squats
and a 30 second plank hold

On the fourth day of Christmas
my trainer sent to me:
Four Squat to press
Three Burpees
Two Jumping Squats
and a 30 second plank hold

On the fifth day of Christmas
my trainer sent to me:
Five Russian Twists
Four Squat to press
Three Burpees
Two Jumping Squats
and a 30 second plank hold

On the sixth day of Christmas
my trainer sent to me:
Six Donkey Kickbacks
Five Russian Twists
Four Squat to press
Three Burpees
Two Jumping Squats
and a 30 second plank hold

On the seventh day of Christmas
my trainer sent to me:
Seven Walking Lunges
Six Donkey Kickbacks
Five Russian Twists
Four Squat to Press
Three Burpees
Two Jumping Squats
and a 30 second plank hold

On the eighth day of Christmas
my trainer sent to me:
Eight Wide arm push ups
Seven Walking Lunges
Six Donkey Kickbacks
Five Russian Twists
Four Squat to press
Three Burpees
Two Jumping Squats
and a 30 second plank hold

On the ninth day of Christmas
my trainer sent to me:
Nine Curtsy Lunges
Eight Wide arm push ups
Seven Walking Lunges
Six Donkey Kickbacks
Five Russian twists
Four Squat to press
Three Burpees
Two Jumping Squats
and a 30 second plank hold

On the tenth day of Christmas
my trainer sent to me:
Ten Side Lunge Wipers
Nine Curtsy Lunges
Eight Wide arm push ups
Seven Walking Lunges
Six Donkey Kickbacks
Five Russian Twists
Four Squat to press
Three Burpees
Two Jumping Squats
and a 30 second plank hold

On the eleventh day of Christmas
my trainer sent to me:
Eleven Mountain Climbers
Ten Side Lunge Wipers
Nine Curtsy Lunges
Eight Wide arm push ups
Seven Walking LUnges
Six Donkey Kickbacks
Five Russian Twists
Four Squat to press
Three Burpees
Two Jumping Squats
and a 30 second plank hold

On the twelfth day of Christmas
my trainer sent to me:
12 Standing Crunches
Eleven Mountain Climbers
Ten Side Lunge wipers
Nine Curtsy Lunges
Eight Wide Arm Push ups
Seven Walking Lunges
Six Donkey Kickbacks
Fiiiiiiiiiiiiiiive Russian Twists
Four Squat to Press
Three Burpees
Two Jumping Squats
and a 30 second plank hold

Tell me, were you singing Fiiiiivvvveeeeeee Russian Twists, like I was? 

THE EXERCISES

A 30 SECOND PLANK HOLD

Two Jumping Squats

Three Burpees

Four Squat to Press

Five Russian Twists

Six Donkey Kickbacks

Seven walking lunges

Eight wide arm push ups

Nine Curtsy Lunges

Ten Side Lunge Wipers

Eleven Mountain Climbers

Twelve Standing Crunches

Wishing you all a happy healthy active holiday season. 

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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 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.

Running A-to-Z Free Ebook Download

Hi, friends. Welcome to the final installment of Running A-to-Z. I spent the last 26 weeks covering a running-related topic following the order of the alphabet. We started at A is for for Acronyms (in case you wondered what about what PR or BQ meant) and we ended with Z for Zombies Run. It was a fun and challenging 26 week series and frankly I am not sure what I am going to do with my Mondays from here on out. You can always check out the archives for any Running A-to-Z posts that you may have missed, but I am excited to offer the whole series in a free 126 page E-book download. 

Thanks for following along these past 26 weeks. I had a blast. 

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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 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.

Seven Ways to Improve in Running (That Doesn't Include Running)

In order to become a better runner the number one thing you should be doing is running. The first piece of the puzzle to get into place is consistent running because consistency is foundation of any successful plan. Slowly build a running base until you are running three to four days a week for five to six weeks. Once you build this base, you can start to think about working on speed, strength and adding more milage. Whether you are a beginner or an advanced runner there are ways to improve your running that doesn't include running. 

GET YOUR NUTRITION ON TRACK

Proper nutrition is important for all people to look, feel and perform their best, but for athletes it is even more important. Work to achieve a balance of healthy carbs, fats and proteins from mostly whole food sources to not only fuel your run, but to enhance recovery and feel your best. Follow the 80/20 rule to eat according to your goals 80% of the time and leave 20% open for foods that you enjoy but may not be optimal. I write more about it this in my Running A-to-Z post, D is for Diet.

GET ENOUGH SLEEP

Most of us don't have to choose between sleep and a workout, but if it came down to the choice of a one hour workout or one hour of sleep, how do you think the experts would advise you to spend your time? If you are not getting at least the seven hours a sleep that most people need, the answer is sleep. Going to bed at midnight and setting your alarm for 5am to workout is not doing your body any favors. 

Not getting enough sleep per night can reduce the benefits of healthy eating and exercise. When you don't get enough sleep, your cortisol (stress hormone) levels can rise, which can be associated with fat gain. 

In our busy lifestyles sleep is often is the first thing to get slashed, but knowing how important it is to recovery and improvement it should be given a higher priority, especially for athletes. 

BUILD REST & RECOVERY INTO YOUR WORKOUT SCHEDULE

Resting isn't laziness. Just like sleep, rest and recovery are essential to improving in running. Our bodies adapt, improve, get faster and stronger during rest, not during the workout. We need to allow our bodies the proper time to recover. This includes taking full rest days after hard workouts and alternating hard/easy days throughout the week. 

ADD STRENGTH TRAINING

My favorite topic which is the basis for this blog and my personal training business. Strength training for runners can make you a stronger, faster, less injury-prone runner. You don't have to become a gym rat to reap the benefits of strength training.There are plenty of equipment-free, quick and efficient strength workouts in the archives that you can try at home to get started. 

ADD STRETCHING/FOAM ROLLING

When you run and only run, you sometimes can develop muscle imbalances. You have overactive muscles that are working too hard and compensating for underactive muscles that are not able to do their job. One way to help prevent muscle imbalances is to strengthen the weak muscles (see above) and stretch/foam roll the overactive muscles. I recommend foam rolling before you run and stretching the overactive or tight muscles immediately following your run. Here is a post I wrote on foam rolling that may be helpful if you want to get started. 

GET ON YOUR MENTAL GAME

Running is as much as mental sport as it is a physical one. I am not suggesting that if you visualize yourself running fast that you will magically win your next marathon, but having a strong mental picture of success goes well with your physical training. If you think positive, act positive and ban those negative thoughts, it can make a difference in how you perform. I wrote more on this in a post called Running A-to-Z: M is for metal tricks for running. 

FIND AN ACCOUNTABILITY PARTNER OR RUNNING COACH

We all need support. Whether it is for accountability, emotional support or technical help, I suggest finding a partner or coach to help you stay on course (pun intended). Friends can be a great motivator to exercise. Sometimes we feel more obligated to others than we do to ourselves. We may not think twice about cancelling on ourselves for our daily workout, but if we know we have someone counting on us we are more likely to show up so we don't let them down. If you don't have any friends or family interested in exercise consider finding an accountability partner online, joining an exercise class, running group or hiring a coach. 

Any questions? I'd love to help. 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. 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.

All I Want for Christmas is a New Running PR

Hi, Friends. Welcome to a very special edition of Workout Wednesday! This year has flown by. I can't believe we are embarking on the holiday season once again. I love the end of the year to think about my goals for the upcoming new year, but also get a head start on achieving my goals. Why wait until January 1st to start working towards your goals?

The end of the year is a fantastic time to evaluate our accomplishments of the last year, to think about what went right and what we can improve on. I have a lot of goals for 2017 (maybe bigger and bolder than ever before in my life, it's both scary and exciting) but I'll use the end of November and December to start ramping up for those goals. 

I challenge you, no matter what your goals are for the new year, start thinking about the steps you can take today and throughout December to help get you there. When January rolls around (in a blink of an eye) you'll be that much closer to reaching your goals. 

Today we are talking about running goals. If you know me at all, you know that I am a huge proponent of strength training for runners. When runners strength train along with their running training, they end up stronger, healthier, faster and less prone to injury. 

I put together this four week strength & running schedule to increase speed. It has all the components of a well-balanced training plan. 

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Who is this plan for? This plan is intended for anyone who has a solid running base. If you have been running three to four days a week for five to six weeks this plan is for you. If you do not have that base yet, get a solid running base under your belt before starting this plan. 

Running

It goes almost without saying, if you want to be a better runner, you need to run more. Staying consistent with your running schedule is one of the most important things you can do to improve. Before starting this program you should have a solid running base. 

In the plan we have several running days:

EASY RUNS:

An easy run is done at conversational pace. It means what it sounds like, that you should be able to carry on a conversation during your run. If you are a beginner this may mean brisk walking. Easy runs are as important for building endurance and allowing proper recovery after hard workouts. 

INTERVALS/FARTLEKS:

Intervals are running workouts that vary the speed to allow for periods of high intensity work followed by recovery. They can be very effective in improving running economy as long as they are done properly. Always allow recovery days or rest days after hard interval work. Never do interval workouts back to back to allow for proper recovery and avoid potential injury. 

Interval Workout

Interval Workout

Fartlek

HILLS:

Hill training is a staple for running strength. One day a week of hill work can help improve speed and efficiency. 

Hill Training

LONG RUN:

Long run training is on the schedule for anyone training to run farther than a 5K (3.1 miles). A long run builds endurance and should be run 1-2 minutes slower per mile than your 5K pace. Long run distances should be increased by no more than 10% each week for three weeks before backing off the distance on the fourth week. A long run is typically anything more than an hour. If you are not training to run long, you can replace your long run on the schedule with any distance at conversational pace. 

Strength Training

Strength training for runners is so important, but it doesn't have to overtake your running schedule. In fact, if your goal is to be a better, faster runner, running should take priority. However, making time for one to two strength training sessions a week can lead to big improvements in your running. 

CIRCUITS:

The way a bodybuilder or power lifter strength trains is completely different than the way a runner strength trains. We train differently for different goals. We are not trying to pack on muscle, but rather increase strength and work out any muscle imbalances. We do a lot of circuit style, HIIT (High Intensity Interval Training) and Tabata-style strength training. These types of workouts help improve strength and endurance because you move from one exercise to the next with minimal rest. They are quick and effective. No need to spend hours in gym. 

Strength Training Workout

Strength Training Workout

Strength Training Workout

CORE (HIPS/ABS)

I separate core workouts from regular strength training because while you will do core work in your strength circuits, you should place special emphasis on making sure you build hip/ab strength. Remember that your core is not just your abdominals, it is essentially everything under your chest and above your thighs. Core work including hip strength is one of the most important things runners can do to avoid muscle imbalances from running and injury. These exercises are not always the most exciting, but they are essential, which is why I recommend adding them on at the end of an easy run day. 

Core Workout

Core Workout

REST

Arguably one of the most important components of a training plan is rest. Your body adapts to the stresses that you place on it during rest. That means your body repairs, rebuilds, gets stronger and faster during rest, not during the workout. If you don't plan for proper recovery you will never allow your body the time it needs to grow stronger. More is not always better. Rest means taking one to two full rest days a week and getting 7-8 hours of sleep at night. If you don't do these things, you could be sabotaging your results. Put in the work, but allow your body the recovery time it requires. 

Download the four week strength and running schedule PDF with clickable resources to running and strength workouts to improve your 5K time before Christmas!

Download the training schedule below to improve your speed by Christmas

Any questions? Let me know in the comments. 

Coach Lea

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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.

Running A-to-Z: Z is for Zombies

Welcome to the final installment of Running A-to-Z. Every week I covered a running-related topic following the order of the alphabet. It has been a fun 26 weeks and it flew by so quickly! If you missed any past posts you can catch up on all the alphabet topics in the archives. 

When I started this challenge 26 weeks ago I didn't plan out what the topic of each letter would be in advance. I am nowhere near that organized. I took it letter by letter, week by week. I liked the structure of the series, it was easy to come up with new topics every week (except for L and V those were hard) and it kept me on track with fresh content each week.

Now here we are at letter Z. Now that we are at the end I feel a sense of accomplishment that it is over, but also a sense of sadness and I can't help wonder what I am going to do with my Mondays from here on out. It's kind of like when you finish a book or your favorite TV series ends.

Running A-to-Z: Z is for Zombies. Say what? 

Speaking of favorite TV series, did you watch the Walking Dead last night? Shhh don't tell me. I didn't watch yet. Poor Daryl. How's he gonna get out of this one? If I have one guilty pleasure it is a show about zombies. We are not big TV people and I am not a horror genre fan in general. When I tell my work buds that I don't like scary movies they look at me sideways because they know I love the Walking Dead. It's more about the walking for me than the dead. I often say I might like the show even more if it wasn't for the flesh-eating monsters. 

I was bouncing around a blog post in my head, Life Lessons Learned from The Walking Dead. What can we learn from the Walking Dead? We learned pretty quickly that you have to kill the zombie's brain to take them down, a shot in the chest won't work. They're already dead. D'uh. What else? They can't climb so your best protection against the zombie apocalypse is a tall sturdy wall. Most importantly, no one is safe. (Well, except Daryl. I hope.)

While valuable information should we ever find ourselves in a zombie apocalypse, some lessons learned by my beloved characters have more of a real world application. For example, people working together for a common goal can accomplish much more than individuals alone. Sometimes you're forced to fight for what you want out of life. You don't know how strong you are until you have to be, you might surprise yourself. Family is what (and who) you make it.

You're five paragraphs in and are wondering if you are reading the right blog. What does all of this have to do with running and Running A-to-Z? Stay with me.

Would I last long if the world was overcome by zombies? Hell-to-the-no. I am way too much of a wimp. But I can run pretty fast, so I could probably outrun those slow-ass zombies. Want to find out? 

There is this fun free running app called Zombies, Run. (ahh. Finally, the point.) I love this app because running is as much as a mental challenge as it is a physical one. Sometimes once you get past your brain, the running part is easy. The zombie app tells you an interactive story as you run. What better way to distract yourself from your pesky brain than to have zombies chasing you? If that doesn't make you run fast, I don't know what will. With 200 missions it unlikely you'll ever get bored.

I love that's an interval workout. The app alerts you when zombies are nearby and you run faster until it confirms you are in the clear. It's a fun way to run Fartleks! You get so caught up in the mission and running from zombies you (almost) forget you are working out. Sometimes we take ourselves way too seriously. While it is always great to have goals and work hard, there is nothing wrong with having a little fun with it too. 

My only note of caution on the app is to be aware of your surroundings. Never run on the street with headphones so you can't hear the actual dangers around you. This is a great app for the track (slow lane please), the treadmill or maybe sidewalks, but only if you can still hear your surroundings. Zombies aren't a real threat, cars, animals and sometimes people can be. 

Was Z too much of a stretch in the running A-to-Z series? Thanks for indulging me. It was fun for me to write about my favorite TV show and tell you about this running app. 

Dear Walking Dead, If you're reading this...Please don't kill off my Daryl. 

Do you like the Walking Dead? Do you miss Glenn? What's your favorite running app? Have you been following along with Running A-to-Z? Do you wonder what the heck I am going to write about next Monday? Me too. 

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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 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.