Most runner's disregard the mobility of their ankles, hips, knees, and pelvis. And as a result they become injured. Probably the most important aspect of improved running speed and endurance is a direct reflection of their mobility! Plain and simple. So do the little things. Such as foam rolling and educating yourself on how to avoid injury.
These are my best tips for preventing and alleviating plantar fasciitis pain. You might be surprised by what I say.
And in addition, because I'm passionate about educating people in a way that is helpful and healthy, I'm leading a 12-week Train for a Half Marathon Community online in February.
So I want to be the first to invite you to my endurance home fitness plan. Here's what it will look like!
Today's #sheLIFT's workout is for the Bleacher Butt Mama's out there sitting at games every night of the week!!
So here you go:
5 Rounds of➡️➡️
20 step ups
Walking lunges up the ramp
2 sprints up the stairs/walk down
Make sure to warm up walking and jogging first. Leg swings. Arm swings. Walk a lap and then jog a lap.
Stretches. Do 3 sets of 10
-Butt kicks
-High knee Jog/High knee march
-Side Steps
-Heel raises off a step
-Straight leg kicks
-Air squats
-Torso Twists
To receive workouts like this emailed to you daily, PLUS tips and tricks for safe and effective lifting--sign up for my FREE 4-Week Strength Training Template
I get asked a lot about strength training moves for runner's.
It usually consists of someone who has been running for a while and has sore knees, plantar fasciitis, or isn't losing weight like they had hoped. People don't realize that running is actually a muscle deteriorating exercise.
I typically ask the person: "would you do 1000 quarter squats or quarter lunges 6 days a week?" (and most runners I know don't stretch of warm up or cool down well, but I won't go there yet) And they look at me confused..."NO!! Why would I do that?"
And I say, "well you are! Running is a continuous forward motion of quarter squats...over and over...and over and over." Most are perplexed by this realization. When you do a movement like this continually day after day, you are bound to get injured and develop muscle imbalances. So this is how I approach the movements I recommend my running clients to do.
1) We discuss areas of pain. We look at the tread on his/her shoes to see how they run. If they roll out or in with their feet and ankles.
2) Then we look at the antagonist muscles that are usually neglected in a running plan and discuss how we can strengthen those to create more of a balance in our muscles and therefore joint patterns of movement.
3) Lastly we discuss how running isn't a great fat-burning exercise. It's more of a energy-busting move. That too much running can actually be more of a detriment to one's fat loss, than a help.
So here are the 5 best strengthening movements I suggest for my runner's to incorporate into their routine:
1) Good Mornings -- 3x15 using a moderate weight
Here are my best tips on that move here.
2) Pull-Ups/Hanging Negatives/Supine Row--4x5
There are many variations to this move, but squeezing the shoulder blades down and back and tilting the head up slightly will help engage the back...which is what we want. Here is one variation to try-->
3) Abs--> 3x10 per side (light kettlebell or dumbbell)
I typically don't prescribe crunches, sit ups, stationary biking and bench press for my runners because they are already very tight and short in muscle length on the front side. I like prescribing movements that will provide a stretch and a strength. So this one targets the obliques.
4) Deep Squats--> 3x10 adding weight each set.
You might think its silly to prescribe squats when I just told you running is a series of quarter squats. But here is the difference...deep squats, as in getting the hip crease below the knee crease is actually very beneficial for runners. It requires the activation of the glutes, core, and hamstrings to stand back up..AND it stretches those tight hip flexors and calves. If you can't get this low, drop the weight until you can. I have worked with several ultra runners who could not even squat past parallel because their calves were so tight.
5) Superman's--> 2x20 SLOW...
Lie flat on your stomach. Squeeze the butt tight. Neck in alignment with the back. Head facing down. Reach your fingertips back toward your heels as you lift your head, shoulders, chest, knees and feet off the floor at the same time, squeeze tight in the back and hold for a second...then slowly release back down to the floor. Keep breathing throughout the movement. Make sure to squeeze the glutes tight before lifting...make them do the work.
Follow me at:
IG-@shestrength
Fb: Anna Woods Fitness
Snapchat: home.gym
Email: anna@shestrength.com
Today's workout is for those of you who love getting outside for some fresh air. This is great for over the lunch hour! For those of you sitting at kid's ball games all year long. And for those of you wanting something different to throw into your typical fitness routine.
So here it is!!
Monday's #sheLIFT's workout!!
Find a set of stairs somewhere and get moving-->
5 laps: High knee jog to the top 25 walking lunges across Walk down 25 walking lunges across 10 Knee-Up's
Make sure to warm-up good for beginning. Run/Walk a lap. Do some leg swings. Butt kicks. High knee jog. Side steps. Skips. Arm swings. Heel raises off a step. Torso twists. Shoulder swings. Foam roll your calves before and after you finish.
For more workout ideas like this one, sign up to be a part of my 4-week strength training template and safety exercise series! I will email you daily workouts, tips and tricks, and my best advice for losing fat with strength training. Sign up below to be invited.
