Cross-training

30 minute strength routine

I've kicked 2017 off with a FRESH strength training routine. New workouts always excite me and help to keep things interesting. Over the years, especially as I've started to run more, I've dabbled in a variety of strength training routines. I've done IronStrength, a mishmash of Runner's World, Women's Running, and crossfit workouts, to Kayla Itsines BBG program. You get the picture. I aim to keep my strength training to 30 minutes or less. This allows me to fit it in post-run. I break the week into UPPER BODY and LOWER BODY days, and have also included some YOGA. I also roll my legs out daily with my Roll Recovery. After my achilles injury this summer, I've been taking my strength and recovery routine seriously. I now MAKE TIME for it, rather than doing it when I had extra time. Schedule your priorities. So without further ado, here is my current strength training plan. I've included a link to a demonstration video for each exercise.

Monday, Wednesday, Friday = LOWER BODY

Tuesday, Thursday = CORE + UPPER BODY

Saturday, Sunday (Monday/Friday) = YOGA 

LOWER BODY

Single Leg Deadlift 3 x10 (currently using 10 lbs)

Lunges with Dumbbell 3 x 10 (currently using 10 lbs x 2)

Squat with Dumbbell (currently using 15 lbs)

Single leg Calf Raises with Dumbbell 30 reps to start (currently at 50 reps, 10b dumbbells x 2)

Hamstring Curls with machine 3 x 10 (currently using 50 lbs)

Leg Extension with machine 3 x 10 (currently using 50 lbs)

CORE + UPPER BODY

Classic Plank (currently at 3:00 minutes)

Russian Twist 25 each side (50 reps total)

Scorpion 25 each side (50 reps total)

Spiderman 25 each side

Back Extension on Ball 3 x 12

Jackknife on Ball 3 x 12

Lateral Side Raises* 3 x 12 (currently using 5 lbs x 2)

Shoulder Military Presses* 3 x 12 (currently using 5 lbs x 2)

Bicep Dumbbell Curls 3 x 12 (currently using 10 lbs x 2)

*Start with very low weight. It's really easy to get a shoulder injury if increasing weight + poor form (been there, done that).

YOGA 

I've been going to my local yoga studio once or twice a week. In an effort to be more consistent, I'm giving Jasyoga a try! It's an online yoga-for-runners platform with a ton of selection targetting runners needs. Ideally, I will fit in 2-3 yoga sessions a week. This may be ambitious, but you know I love a challenge.

Leave a comment below if you have any questions! 

Do you have a go-to strength training routine? 

Have you tried online yoga? 

I’d love to hear from you! Leave a comment below or find me on FacebookTwitterInstagram and Strava. Check out my running story in Canadian Running Magazine

#24daysofplankmas

Join me over the next three weeks for the #24DAYSOFPLANKMAS! I created this challenge to help us stay accountable over the holiday season and to improve our core strength. I don't know about you, but I am 100% more likely to do something if I made a commitment to it. This daily challenge encourages you to plank EVERY day. Whether you are running that day or not, plank for at least 30 seconds. Each day we will try to add a few seconds (try for 5). Post your photos to instagram, Facebook or Twitter using the hashtag #24daysofplankmas!

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Have you done a challenge before? What was it?

#24DAYSOFPLANKMAS - you in? 

I’d love to hear from you! Leave a comment below or find me on TwitterInstagram and Strava. Check out my running story in Canadian Running Magazine

Stationary bike workouts for runners

My achilles tendon has been bothering me for the past five days. It's very hard for me to admit that, but it's true. In the peak of marathon training, it's not unimaginable that {potential} injuries surface and we start to feel niggles in our bodies and legs. On Thursday night at the track, I brought my Hoka One One's for the warm up, with plans to switch into my New Balance 1400s for the track workout (normally I would run the warm up and cool down in the New Balance). However, my left achilles has been bothering me and I didn't want to irritate it more. After about 3K into the warm up, I knew that I wasn't meant to complete the workout.

Track

As any seasoned runner knows, there is a fine line between a niggle and an injury. I'm walking that line and have had a few "real talk" moments with myself, reminding myself that I AM A SMART RUNNER. Easier said than done.

Stubbornness aside, I will be taking the next week OFF of running. Yes, TOTALLY OFF. That's hard to write, but I know that in the long run it will be for the best. I also know that my training is going really well and holding off running for a week will pay dividends vs. continuing to run and getting a full blown injury.

This does not mean that I will be taking it totally off exercising. I will be maintaining my fitness throughout the week by using the stationary bike and other low-impact workouts. I'm very lucky and happen to have a stationary bike in my building.

I find it very helpful to have a written plan for the workout. You can save the workouts below to your phone and use them yourself. By having a workout laid out, the time flies by and I ensure I hit some degree of intensity. This morning, for example, I will be completing the 1.5 hour workout on the stationary bike, in place of my planned 32K run. During the week I will do 3-4 of the 1 hour workouts.

Stationary Bike Workouts for Runners 

Stationary Bike #1

Most of the important things in the world have been accomplished by people who have kept on trying when there seemed to be no help at all.-2

Let me know how it goes!! 

Jayme