Tag: cross-training

I Quit Running. Here’s What Happened Next!
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In January, I stumbled across the finish line of the Houston half marathon exhausted, disappointed, and completely burned out on running. After I caught my breath and realized I wasn’t going to puke on the volunteers, my first thought was “now I never have to train for anything again!”

It’s been over 2 months since the race ended, and although I’ve run a little, I’m not ready to train again. Taking a break like this was scary for me — I’ve been training pretty much non-stop for some type of race for almost 9 years — but it’s been eye-opening too.

First, let me share all the things that did NOT happen when I took a break. Read more >>

Maintain Your Fitness With The Untraining Training Plan
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Women runners are a fantastically motivated bunch. We run in addition to working, mothering, wife-ing, styling, schooling, and more. Our lives outside of running are more than a full-time job, and yet we keep lacing up and putting in the miles day after day. Week after week. Year after year. And, for most of us (or most of what we read about), that daily running and #extrasalt routine is dedicated towards a specific race or a specific race goal. Our training plans are geared towards a specific goal, which is the way they should be, according to motivation research.

But what if training for a race or a running goal isn’t what you want to be doing right now (or what you can’t be doing right now)? How do you create a running training plan to train for life and maintain your fitness so that when and if you do decide it’s time to race again, you are ready to start?

Read more >>

Essential Gear for Runners: a Kettlebell
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Maple doing an at home kettlebell workout

As runners, we spend most of our spare time running, so fitting in strength training, yoga, and general recovery can be a challenge. In an effort to make strength training more convenient, I decided to get a kettlebell. Little did I know I was purchasing my own piece of history!

Did you know that iron kettlebells were first introduced in the 1700s? Initially, the kettlebell was used to weigh crops, but eventually turned into a prop used by strongmen to demonstrate their extraordinary strength. Since then, the kettlebell has established itself as one of the foundational pieces of equipment in gyms across the world. From strength, balance, flexibility and endurance, the kettlebell is one of my favourite pieces of training equipment.

As I was learning about my new piece of equipment, I came across a 2013 study by the University of Wisconsin-La Crosse that showed that two one-hour kettlebell workouts a week lead to notable strength gains, an increase in aerobic capacity, improved dynamic balance and a dramatic increase in core strength. What runner doesn’t want more of that stuff? Read more >>

Rowing for Runners. Yep. Rowing.
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rowing for runnersIf we free associated and I said “rowing machines,” you might say “dated!” “boring!” or “old-fashioned!” but since we’ve been talking #extrasalt challenge, I thought I’d take this opportunity to suggest some #extrasalt you probably haven’t considered.

I’ve been rowing since a pelvic stress fracture three and a half years ago. I tried it on a whim, having no idea this torture-device-looking contraption would rocket my running to a whole new level. So put on your crew socks and strap in, runners. I’m going to show you why rowing is the best #extrasalt you can put on your training.

Read more >>

Treadmill Tip: Strength Training on the ‘Mill!
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cross-training on treadmillSo you’re at the gym and heading for your favorite treadmill for the 8397th time this winter, but you can’t stomach the thought of another run while watching Fox News or the Hallmark Channel (seriously, who picks these stations?). You could cross-train, but getting to the pool is a huge pain, all the ellipticals are taken, and it seems to take three times as long to get a good workout on a bike. Here’s an idea: strength train on the mill!

Yes, you will look dumb and your fellow gym-goers may laugh and, hey, you might even laugh at yourself. But changing up your routine is good for you. Strength training will challenge muscles that don’t regularly get used, helping you avoid injury. There’s a litany of other benefits of adding or swapping a run for some strength work even once a week.

Read on for ideas for using your treadmill as a strength-training tool! Read more >>

Best Group Fitness Classes for Runners
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slack_for_ios_uploadRunners notoriously like to run and only run. We have a limited amount of time to work out, after all, and why not spend it doing our favorite form of exercise? A few years ago, I started taking a few group fitness classes a week and fell in love. In fact, I loved them so much that I became an instructor 18 months ago.

Group fitness classes are a great way to learn new exercises, cross-train, meet new people, and challenge yourself in a group setting. Because an instructor has already designed the workout for you, all you have to do is show up and follow along. They’re usually set to great music and you just might push yourself more than you would alone because there’s a room full of people encouraging you to work hard.

Ready to get started? Here are some classes that are great for runners.

Read more >>

To Run Faster, Is There Any Benefit to Cross-Training?
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imageStoried coach Jack Daniels once said, “The best way to become a better runner is through running.” This concept, that the best training to improve yourself in something is to do that thing in training, is called “training specificity” and is supported by science.

So why practice the trombone if you’re a tuba player (I’m a musician, remember)? Maybe your tuba is in the shop getting fixed so the only instrument around is the trombone. Maybe you’re so sick of the tuba, but you don’t mind the trombone and know some training, albeit not ideal for tuba-playing, is better than nothing. Maybe every time you play the tuba more than four days a week your arm gets sore, but by switching between the tuba and the trombone you can play every day. The trombone and the tuba both require lung capacity and air speed control, so while training on a trombone for tuba excellence isn’t ideal in theory, it may be ideal for you.

Similarly, what might be the ideal running training plan on paper, might not be what is ideal for you. Should you work aerobic cross-training into your training even when you’re not injured?
Read more >>

Can I Stay In Marathon Shape in the Pool?
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Swimming pool
Home for the next three weeks

One week out from the beginning of my taper, while cruising through a ten-mile tempo run, I felt a terrible pain in my right shin at mile seven. I’m tough, I thought, and pushed through. After I completed the prescribed workout at 6:25 pace the pain got worse and I hobbled home. Subsequent days of frantic icing, stretching, icing, stretching, and PT sessions ensued. After numerous PT sessions, including (terribly painful) Graston and dry needling, I was still confident this was a bad case of shin splints and the taper would take care of it.

If you’ve ever felt a pain like that after training too aggressively or if you have weak bone density, you already know I was wrong. After hobbling around for a couple more weeks, I abandoned my hopes of running the Vermont City Marathon. A visit to the orthopedist confirmed my suspicions; my right tibia was showing a sizable fracture, visible to the naked and untrained eye. I was told to wear a walking boot until I could walk without pain. No running for six weeks minimum.

NOOOOOOOOOO!

I worked so freaking hard to get my fitness to sub-3:00 marathon level! Could I even hope to maintain that fitness over that much time off?

Well, I decided to dive in and find out. Before my stress fracture, pool running was not a workout I’d ever considered, but when it becomes the only way to meet your goals, it is suddenly very attractive.  Read more >>

I Took a Group Exercise Class and I Liked It
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Dill cheesing with TRX straps
I run marathons, so this will be SO easy!

I’m a runner. I’ve run many, many marathons. I run a lot. I’m an athlete (shut up, New Balance ad). However, exercising in ways that don’t involve running aren’t really my thing. Sure everyone says we should strength train, do yoga, or whatever, but I was always too busy just trying to get my miles in. I never bothered to heed that advice … until now, that is. Maybe it was the excitement of the New Year, but something called me like a siren to the gym and made me sign up for a circuit training class.

My thinking went something like this: it will be good for me and surely, being the badass marathon running athlete I am, it will be easy and fun! 

Picture me standing in the middle of a large exercise studio surrounded by a group of extremely coordinated women in capris and tank tops. The music is thumping and suddenly the instructor orders us to warm up. We start by jogging in place and doing jumping jacks.

Jumping jacks?!

I’m over 35 and I have had two children, and as a general rule I don’t jump up and down anymore. My running muscles don’t like it and it carries a high risk of peeing myself. Not wanting to be that girl who’s not participating, and because I’m an athlete, dammit! I jump along with everyone else. Just as I’m thinking maybe I should leave, we stop jumping and move on to something called grape vines that require me to move my marathoning feet in ways that should be illegal. Naturally, I trip a few times and wonder why am I here? I think I should sneak out and go throw some weights around, or better yet, find the treadmills. For some reason, I stay. Read more >>

Bricks 101
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Stack those workouts! Picture by gill.holgate on Flickr.com
Stack those workouts! Picture by gill.holgate on Flickr.com

In her latest piece, Cilantro touched on “brick workouts” and why they have been instrumental in her training for Burning River, a 100 mile ultra she will be racing at the end of July. It occurred to us that many of our readers might not really know what a brick is or at best, think a brick workout is the exclusive domain of those crazy triathlete people.

Of course, I’m here to explain what bricks are and why you, yes you who is firmly dedicated to competing in only running, might benefit from incorporating bricks into your training plan.  Read more >>

Less Running, More Biking and Swimming: Will I Still Be 100-mile Ready?
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As I alluded to when I posted about having to defer my Run Across America dreams, I have been cleared to run and train for my upcoming 100-mile race at Burning River (also my very first 100M race, although not my first ultramarathon, I have done two 50-milers and one 50k). However, even though the doctors say I can run as long as I feel up to it, based on having hemoglobin levels that are finally on the low end of normal I feel like running six days a week is really hard on my still recovering body.  I feel best, fitness and recovery-wise, when I am running 3 days a week. Not much more and definitely not much less, as running is still my best stress-buster–a much needed outlet in the final year of my PhD program.

Keeping my running limitations in mind, I wondered if it would still be possible to train for the 100-mile race I am registered for in three running days a week, so I reached out to a local coach to see what he suggested. Much to my surprise, he not only thought it was possible to train effectively to finish a 100M – he even thought it was a good idea! He suggested that I approach my training in a new way which would mean, in essence, that I would take up triathlons. Read more >>

Tri-Curious? Go for an Indoor Tri!
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If you've done this you're 2/3 of the way to your first indoor tri! Flickr Image by Nottingham Trent University.
If you’ve done this you’re 2/3 of the way to your first indoor tri! Flickr Image by Nottingham Trent University.

At one point in your running life I bet you thought you were a strictly one sport kind of girl. But maybe you got injured and had to spend some time on a bike or in the pool which got you thinking that maybe, just maybe, you might enjoy a triathlon. But then you never got up the nerve to actually do one.

Until now that is! Enter the indoor tri: the perfect intro to multisport for you soon-to-be-former one-sporters!  Read more >>

Running, Nothing Compares To You?
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My best Sinead O'Connor impression. No hair was harmed in the making of this post.
My best Sinead O’Connor impression. No hair was harmed in the making of this post.

It’s been seven hours and fifteen days since you took your love away. Actually, it’s been five hours and 14 days since you, achilles tendon, prevented me from running. And much like we all experience, the first few days of surrendering to an injury were not fun. Not only because I couldn’t do that which keeps me sane but I ended up getting this one hit wonder stuck in my head for days on end. And as a result, I started to believe that nothing compares to you, running.

Enter New Year’s day, 2015. Read more >>

Four Workouts to Help Build Mental Toughness
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Train your Brain!
Train your Brain!

Of course it’s important for us runners to be physically strong, but anyone who has run an endurance race knows that there comes a point when your mind does the heavy lifting.  When your legs are tired and your body aches and your brain starts to give up, the key to saving a challenging race is what you do mentally to push through the pain and the rough spots.

My coach puts a few specific workouts in my training not to just train my body for optimal race performance, but to help get my mind ready for race day.  By adding workouts specific to developing mental toughness you can effectively “strength train” your brain, and come race day it will be a lot easier help you push through and perform your best.

If you follow me, you might be thinking, “well that’s easy for you to say, Miss 100-Miler!” since ultra runners are notorious for having the grit and mental fortitude to push through the even the darkest rough spots.  But I assure you, these workouts aren’t just ultra-specific and their principles can benefit any runner whether she’s looking to crush a Marathon A Standard or nervous about completing a 5k. Read more >>

Pepper’s Training Log 3-3-13
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I worked up a sweat, so this counts as a workout ;)
I worked up a sweat, so this counts as a workout ;)

Another week another training log. It wasn’t looking promising as the week started. I took Monday off intentionally, but then Tuesday went by with a lunch run bail because of rain (wimp) and a bailed evening trainer ride because I was just too darn tired. But I turned it around and managed to work in plenty for the entire week the last 5 days with a bonus night “workout” of dancing Saturday, and other than a bit of quad soreness I seem to have survived the week no worse for wear.

Monday-Off

Tuesday-Off

Wednesday- hour lunch run

Thursday-hour evening spinning class

Friday-early AM hour spinning class followed by 1400 meter swim. Lunch 55 minute run (First truly pain free run in over a year)

Saturday- 2 hour trainer ride followed by 1800 yard swim, bonus “workout” at the Beachland dancing that evening

Sunday- 60 minute run. Pushed the pace a bit on this one to stay with some of my running pals of past speedy days. Knock on wood, I don’t seem to have done any damage.