Hard Core

In keeping with the theme of firming things up (see last post), I thought I'd address planks again. They're super hard but you get great results. Click on the links below to learn more.

This one is advice from my Fleet Feet running coach. Oh how I wish we had a Fleet Feet in OKC.

New Places and New Faces

This one walks you through what you need to do to execute a plank properly.

Love, Hate Relationship

Em

Shake Your Booty

I've pretty much lost all my pregnancy weight but I have to admit that everything isn't like it was before. Without going into to too much detail, lets just say my booty shakes in a way that rappers don't really sing about.

After my first, I discovered that the best way to loose the shake is to do lunges. Even though I absolutely hate them, I've started back. From what I've learned, the most important thing to remember when you do lunges is to not let your knee bend over your foot (see the middle image above). If you let that happen, you could cause damage to your knee. I do mine right after a run or during the day as I'm walking around the house. Like I said, I'm not really a big fan but I do enjoy the results...I guess I should say, I'm sure I'll enjoy the results because I'm not there yet. Happy lunging!

Em

Yoga for Dummies

Today I woke up early to go running only to be met with thunder and lighting. I enjoy running in the rain but felt a little nervous about all the thunder and lighting so I headed home after about half a mile. I kinda wanted to crawl back in bed but decided to do yoga instead. I've read a million times that yoga is great for runners but I've never really gotten into it. I few months ago a friend recommended this video. I really enjoy it. I know if I did it more often, I'd become a more flexible and stronger runner. If you've not done yoga before I think this is the perfect intro.

Back Power

Throughout the course of the day you can usually find me holding a baby or a car seat or a toddler or a bag of groceries...or all of the above. Consequently, by the end of the day I usually feel a little like Quasimodo. I know I need to practice better posture but I also need to add some back strengthening exercises into my daily routine. I know, I know, none of us really have time to add one more thing to our routine but I'm pretty sure doing a little strength training each week will keep us from looking like this when we're older. (I don't mind the old part, but I'm not sure I want to deal with the hunched over, old part.)

Today I found a great article on RunnersWorld.Com. Check it out to learn about how to strengthen your back and core.

Back Power

by Laura Leicht

For Beginners

For all you beginners, or maybe just for all runners, I discovered this website and thought it was really useful. It's the Road Runners Club of America's site and has tons of tips for running: etiquette, running in heat or cold, and most important, safety tips!

Post by: Bek

Treadmill Workouts

With all this snow, it's nearly impossible to get a good outside run. Check out the article below to learn how to maximize the effectiveness of your treadmill exercise. Better on the Inside

by Jeff Galloway

A Great Resource

I recently discovered this page on the Nike website with tons of running tips. I think it's a great resource for all runners.

Posted by: Bek

The Thrill of the Chill

This next week is supposed to bring our coldest weather of the season. Believe me, I know the thought of getting all bundled up to go outside and freeze your...um...run...off, isn't that appealing. BUT, as any runner knows, you will feel good once you're out there. You'll feel especially good about maintaining your running during any season. Check out the article below for some strategies to beat the cold weather.

Weather Wise

Jeff Galloway

Love, Hate Relationship

I would say that planks are my worst enemy because they are so dang hard, but I attribute my post baby flat stomach (that's post first baby...I'm still working on a flat post second baby stomach) to them which was pretty awesome.

Having a strong core is a key factor in becoming a better runner. After I had my first baby, I committed to doing planks multiple times a week. Like I said, it made a big difference in the way I looked. More importantly, it made a big difference in my running.

The great thing about planks is that they don't take a lot of time and you don't need to wear workout clothes. I usually do them when I'm watching TV, playing on the floor with my toddler, or right after a run. I do a couple 10 second reps and then I'm done. As I get stronger, I increase my time to 30 seconds...or a little more.

Here is what your planks should look like. Try and keep your body as level as possible. Even though you might want to say a few inappropriate words while your doing planks, you'll quickly fall in love with the results.

20 Minute Workouts

A couple of posts ago, I talked about 20 minute workouts. Click below to read a great article from Runner's World detailing a few short exercises to keep you in shape throughout the holiday season.

Just 20 Minutes

Jeff Galloway

Shake Those Hips!

I got an email a few days asking the following question about strengthening hips. In my research, I discovered that many problems (other than just sore hips) occur when your hips aren't strong (i.e. IT Band problems). Read the Runner's World article below to learn proper ways to strengthen your hips and improve strength throughout the entire leg.
Question:
"So, I started running again this week. It's been a while. Do you think you could post some simple exercises to strengthen hips? Mine are killing me! :) Also, maybe some good stretches?"

Answer:

All in the Hips

High Expectations. Low Excuses

I realize that I've been a little MIA with the blog posts lately. To be perfectly honest, I'm really tired. I feel like pregnancy has finally caught up with me. I have to give a shout out to all those that have difficult pregnancies because mine has been "easy" and I still feel kinda like a train wreck.


Last week I was at a mid-week church meeting with the women in my congregation. We were learning about preparing and helping our children with school. One of the presenters, my friend Molly, said something that I've been thinking about a lot since. She said that one of her school's motto's is "High Expectations. Low Excuses." Don't you love that? Even though we were talking about school, I think it pertains to most everything in life. With that being said, despite the fact that I'm starting to waddle more than run I'm going to continue having high expectations for myself (not unrealistic but high). I realize I won't be setting a PR anytime soon but that doesn't mean I can't still get out there and waddle my way along with everyone else.


Today I found a blog post for all of you who are thinking about participating in a 5K. Too often we sell ourselves short and fail to accomplish goals that are within reach. If you're one of those who wants to do a 5K but is a little nervous that you won't measure up, click on the link below and discover that accomplishing your goal is very much within your reach.

The Secret to Learning to Run

Efficient Running

Today on my morning run we we talked about how to run efficiently. I realized that I didn't have all the right answers so I decided to do a little research when I got home. I found a great article from RunnersWorld.com. Click on the link below to learn more about how to run efficiently and without injury. THE PERFECT FORM
Running better, from head to toe.

By Jane Unger Hahn

Stretching and Warm-up

I was out walking this morning with my daughter in her stroller (I know this is a running blog but I'm 9 months pregnant and not about to run...) and realized since becoming a mommy my stretching has gone out the window. Finding the time to exercise my heart is hard enough, but then to tack on extra time for stretching my other muscles has been too much. So when we got back from our walk I stretched while she played and I felt like I got a complete work-out. I dug out a big project I did in college on stretching and here's a very small portion of it to remind us all of the benefits of stretching!

What is a warm-up? A warm-up is a group of exercises performed right before competition or physical activity which increases circulation, raises the heart rate, and elevates blood flow. One can know he/she is warmed up by the onset of perspiration. A warm-up should cause the onset of sweating, but not fatigue.

Why do we need a warm-up? A warm-up is needed prior to stretching because the increase in body temperature increases tissue temperature, which causes the muscles and tendons to have more elasticity. Increased elasticity means a decrease in the risk of an injury.

What are the benefits of stretching?
• Increases overall physical and mental relaxation
• Increases an individual’s body awareness
• Reduces the risk of injury
• Reduces the risk of back problems
• Regular stretching after exercise reduces delayed onset muscle fatigue
• Reduces severity of menstrual cramps
• Increases blood flow and circulation to muscle tissue
• Increases range of motion
• Increases flexibility
• Increases joint motion
• Speeds up muscle contraction, therefore reducing reaction time and increasing speed.
• Allows for greater and freer movement

Stretch for at least 20 minutes/day, 5 days/week!

**Stretching is just as important as cardio and strength training
**The most improvements in flexibility are made when stretching after a work-out when your muscles are really warm.

Happy stretching!
-Bek

Iliotibial Band

A common injury among runners is inflammation of the iliotibial band, otherwise known as the IT band, in the knee. The IT band is a group of tough fibers on the outside of the knee that is attached to a thin muscle that runs all the way up the outside of the thigh, originating in the hip area. The IT band inserts or connects just below the knee. The injury to the IT band occurs when it becomes inflamed due to overuse, usually caused by increasing your mileage too soon. It feels like something is rubbing hard directly on your bone when you take a step and it HURTS!

When training for a long race or for a distance you've never ran before, make sure to give yourself plenty of time to build up to the distance. Some people never have a problem with their IT bands, while others are restricted to shorter distances because of it. I've had a lot of problems with mine in past, but as long as I don't rush into more than a couple miles I'm fine. Even if my lungs and the rest of my body can handle longer, I have to keep myself in check when I start running again (as in after a break from running or after having a baby) to make sure I don't shock my IT bands and make them irritated. It also really helps to have good shoes (without too many miles on them), to run on level surfaces, and to stretch before and after running. Here's a few good stretches:(This last one is a great stretch, but I picked this picture because I thought it was funny...)