Guest Post: Strength Training to Compliment Running

We are tackling the Wisconsin North Face Endurance Challenge in September and in preparation for this wickedly fun 10K trail run, we’ve partnered with Lauren Fairbanks, Chicago Mountain Athletics trainer.  This week Lauren is helping us become well rounded athletes by challenging runners to add strength training to their regimen. This is also part of the focus of The North Face Mountain Athletics Program. Athletes and amateurs alike can take part in these free bi-weekly workouts in order to improve their speed, strength or endurance in any sport. You may even have a “Lauren siting” there.   Welcome back Lauren!

lfIt’s no secret that serious runners favorite form of exercise is running, but many runners may be missing one key component to their training program.  One of the key components that compliment any running program is strength training.  For a number of different reasons, runners often overlook the importance of adding in strength workouts to their training regimen.  Some are scared to “bulk up” or gain too much muscle mass, while others might just be unfamiliar with how to work with weights.  These days, runners need to do more than pound out miles on the pavement to see improvements in their racing performance.  They need to be strong, athletic and have muscular balance to avoid injury during their training program.   Strength training helps build a solid foundation in the body and increases joint stability, which in turn can lead to fewer injuries.   The benefits of doing a strength training workout at least 2-3 days/week will not only help with injury prevention, but will also help your overall racing performance as well.  Strengthening both big muscle groups (Quads, glutes, hamstrings, calves) as well as the smaller stabilizer muscles throughout your hips (hip flexors, extensors, hip rotator muscles) will create a strong base to withstand the impact that running has on your body.  The best exercises for runners are those that strengthen the legs, hips and core.   Some examples of these would be squats, lunges, deadlifts, planks and step ups to name a few.  Strength training will not only help you feel stronger during your races, but can also help you run longer and more efficiently.  Stronger legs and core equals both more endurance and speed.

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If you’re brand new to strength training you should build your weight capacity up slowly, starting with just body weight exercises and then progressing to loaded movements.  Heavier strength training days can be done after your lighter mileage/intensity days, and body weight exercises can be done on the other days where your running training is more intense.  Smaller hip mobility movements and foam rolling can be done on a regular basis and act more as maintenance since they are less intense.    Below is a basic strength training routine you can do as a beginner with just body weight or add weight if you are more advanced.  Circuit through each tri-set 3x them move on to the next one.

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3 sets of 12 repetitions

Forward lunges

Step-ups

Plank (1 minute)

Hip fire hydrants

knee up

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3 sets of 12 repetitions

Single leg squats off a bench

Russian twists (30 seconds)

Lateral lunges

Side planks (30 seconds each)

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So if you’re ready to crank up the intensity in your training, run faster, feel stronger, and spend less time injured then starting a strength training program is a no-brainer.  You will definitely feel the positive effects in no time!

 

Lauren Fairbanks is a Certified Personal Trainer and Holistic Health Coach with a passion for helping people reach their goals.  As a lifelong athlete with an expansive knowledge of nutrition she strives to share her expertise with everyone she meets.  She loves working with people and helping open their eyes and minds to the positive effects of proper nutrition, physical activity and living a balanced life.  Lauren was a Division I Track & Field Athlete at Central Michigan University where she graduated with a B.S. in Dietetics.  Along with her Dietetics degree and personal training certification she also holds specialty certifications in Kettlebells, TRX, and Pre/Post Natal Training.  When she’s not busy working with clients you can catch her running or riding her bike around the city, cooking, checking out Chicago’s newest restaurant, or planning her next travel adventure.

 

Winter Running Gear: YakTrax Run

What is it about Midwestern winter (and sadly sometimes spring) that can totally diminish your run game?  The chill in the air, the icy scaled sidewalks, that daunting first inch of snow…man we wanna grab our snuggie and hot chocolate just writing this!  We kept trying to figure out how we could keep running safely when the weather outside became frightful Snow solution?  A fluffy white magical Yak picks you up and you sashay through the shivery slush…or you could try YakTrax for a more realistic tool for winter running woes.

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What’s a YakTrax you ask?  The name sounds like a new Dr. Seuss character and just in time for his birthday!  But we digress.  We read a couple of “Best of Winter Running Gear” articles and YakTrax brand traction devices dominated many a list so we ski jumped for joy when we were given a pair from Implus, fitness accessory brand leader, to trek across the blustery terrain.

Inspired by a Himalayan Sherpa, the original Yaktrax model features a spikeless coil design that grips the ice and snow with each step.  Yaktrax Run’s combination of removable spikes and steel coils, providing 360° of unbeatable traction.  Continue your training during the winter with the same stability you are accustomed to on dry surfaces.  The Yaktrax Run can be worn in temperatures as low as ‑41° Fahrenheit.

Mittens Up (Yup, Thumbs Up)

Throw your mittens in the air if you just don’t care…about running in the cold.  Here’s the positives about YakTrax Run and winter running.

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  • Fit like a Glove – YakTrax Run snuggled around our sneakers and stayed put during our jogs.
  • No Directions Needed – You could dream of sugar plum fairies while putting your YakTrax on (aka daydream).  They are user intuitive and are marked to guide you (left and right/heel and toe)
  • Dashing Through the Snow – YakTrax did not have a drastic affect on our gait.  They kinda feel like you’re bouncing a bit on a cloud of snow.  We only put in a 5k distance so not sure how they’d fair on a longer jaunt.

Mittens Down (Thoughts for improvements and tips)

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  • The Weather Calls For Snowzilla – When reviewing other runners, YakTrax Run is made for a specific type of weather.  You probably shouldn’t run across an ice skating rink for prolonged amounts of time as they aren’t made for thick ice or feet of snow backwoods running.  Stick to mildly icy pavement and moderate snow for best results.
  • Slushy Slush (our new rap name) – Slushy snow can get trapped in the back of the heel so you may have to tap tap tap a tree once in awhile to get it out.

For you non-runners, YakTrax carries 6 other types of traction variations for any purpose from your ma’s walks in the afternoon, to your bestie who hits the ski slope every weekend.

Strap up your run shoes in some YakTrax Run coils for only $40 here, less than that Yak (about $2000) and besides Yaks weigh 700 pounds so where would you house them?

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For now, the weather has us chanting the mantra of the post office: Neither rain, nor moderate ice nor snow can stop us from running–now that we have YakTrax Run coils.  Maybe a tornado would stop us though…just sayin’.  What do you think about YakTrax or other run traction devices?  We would love to hear your thoughts.  Comment below and until next time, happy trails!

 

A Fit Valentine’s Day 2016

There’s absolutely no reason to skip working out this V-day, whether single ‘n mingling or tethered.

Check out our fit Valentine’s week events to get that serotonin flowing.

1. Cupid’s Undie Run – Chicago

Run with friend, lova or future version of both at the Cupid’s Undie Run.  Those cute skivvies and cold temps will make you extra fast, we’re sure.

Cupid’s Undie run is a 1 mile fun run and after party raises funds for research on NF (Neurofibromatosis, a condition that causes tumors to form in the brain, spinal cord, and nerves) and the Children’s Tumor Foundation.  Wearing only undies is not mandatory so slap on some warm gear if you aren’t quite ready to bare all for the crowd yet.

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2. Barre+Bubbles+Beautycounter @ Dailey Method Bucktown

Focus on self love with natural beauty care, barre and bubbles.  Take a Saturday morning barre class, and join Dailey Method for Bubbles + Beautycounter on Saturday, February 13th from 8am-12pm.  Enter raffle to win a fabulous gift basket filled with Beautycounter goodies at the studio.

Bubbles and Beautycounter included for members or with the cost of the class.

3. OPEN HEARTS: BACKBENDS, CHOCOLATE & CHAMPAGNE

February 13, 1:30 pm – 3:30 pm
Yoga Six South Loop
$35 (FREE for members)
Jenna Reddington, Yoga Six Progam Manager and teacher, for a breakdown of back bends including  optimal alignment, familiar postures and deeper variations.  Kick back after savasana with champagne and chocolate, perfect for Valentine’s day.

4. From Exhale, With Love

Exhale is rolling out the romantic red carpet with Valentine’s Day themed activities.  Enjoy Chill Yoga with your boo, snap up some mini-manicures, work on your core with Core Fusion Extreme class and get stylish with Trunk Club.  All activities are open to the public and first-come, first-serve.

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5. Galentine’s Day

 Ready to paint the town PINK? 

Stylisted & Bright Pink pair up on Saturday, February 13th at Siena Tavern for charity and cheer.  From 11am – 1pm, head to Siena Tavern and indulge in mimosas and brunch bites.  You and your Galentine will be treated by top hair and makeup stylists prep you for any V-day plans.  Proceeds benefit Bright Pink.

Purchase your ticket here!

 

Too expensive?  Walk your 10,000 steps and check out one of Chicago’s prolific museums for free with your V-Date.

Free Museum Dates!

So what are you planning on doing this weekend to get fit?!

Free Workouts in the New Year: Part 2

In the new year, would you prefer barefoot or lacing up your kicks for a jog?  Either way we got you covered (and for cheap too!) with Part 2 of our Free Workouts in the New Year blog.

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Running

Fleet Feet Run Clubs

With 9 different Chicago area locations, you could run with friendly folks every day of the week.  Fleet Feet fun runs include themed runs like Chick’s Night, Pint Night as well as new running gear demo events.

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Shake Shack monthly runs

Looking for Pavlovian fitness techniques?  Trendy burger chain, Shake Shack, hosts monthly fun runs on the second Tuesday of every month with a twist.  Your reward for running: A free shake, beer or discounted burger!  Details here.

City Fit Girls

Starting in Philly and imported to Chicago, City Fit Girls strives to give women and comfortable and supportive environment for stretching their running legs.  Chicago fun runs are Wednesdays at 6:30 pm in Lincoln Park.  More information available here.

Yoga

Community Yoga

Chicago has an infinite amount of yoga studios and many of them aim to give back to community with donation based or free yoga classes.  Our top choices are Zen Yoga Garage (Logan Square), Tejas Yoga (South Loop) and Pilsen Yoga Tribe (Pilsen) at Thalia Hall.

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Yoga at your fave clothing store

Whether you rock Lululemon, Athleta or Lole, each of these clothing stores encourage community yoga with weekly or monthly free yoga and strength training events.

Yoga With Adriene

This talented Texan yogi is friendly, silly and cares enough to share the gift of yoga classes with us!  She is currently running a YouTube 30 day Yoga Camp to your daily yoga flow fluidly flowing.

 

Free Workouts in the New Year: Part 1

If you are living on a tight budget OR aren’t quite clear even where to start with jumping in the fitness “pool”, these fitness activities are free, fun and can guide you in the right direction to feel more calm, strong and the bomb in 2016!

Strength Training

If your goals include muscling it up or toning it down, these indoor, outdoor and online options can fuel your fitness fire.

Nike Training Club Chicago

Train with top Chicago fitness professionals in classes ranging from barre to HIT in addition to speed, endurance and long distance run training. Nike Training Club Chicago supported super fabulous events last year like Train with Hart, a 5K run with Kevin Hart, and #getouthere, a temporary Chicago river front workout facility to withstand the Chicago chill.  Need a little help sorting through your fitness goals? Sign up for an exclusive Resolutions Consultation with a Nike fitness pro and get athletic coaching advice for nada dollars.  Join and sign up for workouts here.

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North Face Mountain Athletics

Cold air, they don’t care.  North Face continues their free Mountain Athletics outdoor workouts Tuesday at Lincoln Park and Thursday at Millennium Park even in the winter.  If you are looking for a challenge, this is for you!

Each session, led by two The North Face trainers, prep you for outdoor goals.  Sign up here.

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Chicago Park District

Looking for something local?  Check out your nearby Chicago Park district building this week, January 2nd-10th, for free boxing, swimming, aerobic exercise and more.

Target Commit to Fit (with Adam Rosante and Idalis Velazquez)

It takes at least 21 days to start a habit so Target wants to bolster your fit meter with a free 21 day Commit to Fit workout program.  Adam Rosante, certified athletic trainer, and author of “The 30 Second Body: Eat Clean, Train Dirty & Live Hard” and Idalis Velazquez, founder of IV Fitness LLC and the creator of the PowerUP60 training method, power through with you by leading a series of Target Youtube videos for abs, cardio and strength.

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Dance

ARC Chicago

Join in a Dance Free for All January 5th-10th with the American Rhythm Center Chicago.  Classes ranging from Tap, Break dancing, African Dance, Bollywood, Afro-Haitian and much more are all free!

Dance Fitness with Jessica

These short, high energy dance routines are lead and follow style but still could be club ready with practice.  Jessica Bass starting a small group dance class in Knoxville, TN that expanded to hundreds of free Youtube videos in addition to a purchasable fitness program.  Lace up your dancing shoes and prepare to werk.

If you don’t have twinkle toe or muscle head genes, stayed tuned for Part 2 of our Free Workout posts: Yoga and Running!

 

Fit Foodie 5k Race Weekend: The Most Delicious 5k Around!

Yoga + Fro Yo Running + Risotto Boxing + Bacon…+ Beer Who says you can’t enjoy fitness AND food.  Certainly not us as we are 2015 Fit Foodie 5k Race Ambassadors! Cooking Light & Health Magazine are sponsoring a calve … Continue reading

Get Soxy with the Strike Out ALS 5K

Did you know May is ALS (Amyotrophic Lateral Sclerosis) Awareness Month?! We certainly did not until we learned about an awesome charity run on July 14th, the Strike Out ALS 5K.  Go beyond the ice bucket and #challengeALS by raising … Continue reading

#Run10Feed10 First 10k Run Recap!

This past Sunday, I ran my first 10k with Run 10 Feed 10 and Women’s Health…and boy are my gams tired!  I did it!  And next time, I’m dragging Monica to run with me.  My popular co-blogger had yet another wedding to attend that day.

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And what did I learn from the fab event?  For those of you moving from 5ks to the next step up, know that it is possible to be ready in 4 weeks!  This is coming from someone who used to hate running.

Amateur 10K tips:

1) Don’t stress!  There was plenty of people walking and taking breaks.  Your first 10k should be enjoyable and don’t feel guilty if you have to pause to catch your breath.

2) Get enough sleep.

Ya’ll know Halloween is coming, yeah?  So I had a lil pumpkin carving party the Saturday eve before and maaaybe stayed up a bit too late.  You need your full body strength to be at optimal performance so go to bed on time!

3) But not too much sleep.

Ok, so rookie mistake.  My anxiety got away with me and while I woke up at 5:30 am, I went back to sleep until 7:30 and then had to pull a Ferris Beuller’s day off and ramp myself into my workout clothes and on to the highway to get to the start line 5 minutes after the race started.

4) Take in the scenery

Running outside in Chicago is a treat (no tricks here).  Other than dodging goose poo in a small section, the race jaunted along the picturesque Chicago lakefront.  The continually varied foliage and fauna…oh and the Grub Hub running team with their hotdogs and turkey shaped hats…is way more interesting than staring at the wall while on the treadmill.

5) Revel in your results (and the after party)!

My time wasn’t super fast but I have gained about 2 minutes of speed since I first started running.  Women’s Health put together a sweet after event with a post race yoga, free post race fuel (Nestle Choco Milk, Bagels and fruit), athletic massages and beauty touch ups from Panasonic.  I was surprised to see Allison Sweeney of Biggest Loser there as well.  She gave out the post race awards, none of which I won.  Maybe some day!

Thanks to Women’s Health for allowing me to contribute to this spectacular event.

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#RUN10FEED10: Help End Hunger AND Shape Your Booty

It’s not hard to love such a beautiful city like Chicago in fall.  The leaves are changing and the weather is cooling. Not everyone gets to stay cozy warm, however.  The Chicago Coalition for the Homeless estimates there was about 138,575 Chicagoans who were homeless in August of this year. It can be overwhelming to figure out how we can best help people who are in need. One way, however, is very simple! Stretch your legs and run to provide meals to people who are hungry.  Join Kate as she tests her speed at the RUN10, FEED10 race on October 19th, 2014.

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Women’s Health and FEED are partnering for the RUN10 FEED10 10K race series to motivate consumers nationwide to help fight domestic hunger. RUN10 FEED10 has raised over 2.5 million meals to support the cause, and in 2014 the bar is set even higher. The concept behind RUN10 FEED10 is simple: run a 10K and feed 10 hungry people in your community. Timed 10K races will take place in New York, Chicago and San Francisco. Those living in Boston, Los Angeles, Denver, Phoenix, Atlanta, Houston, Minneapolis, and Washington D.C. can participate in one of the Women’s Health “Fun Runs,” and if runners don’t live in one of the RUN10 FEED10 host cities, they can still participate by registering at RUN10FEED10.com to run a 10K in their hometown.

The series kicked off in New York City on September 21, 2014 with thousands of participants running down the West Side Highway for the timed race ending at Pier 84 at Hudson River Park. In the Chi, we will jaunt down Belmont harbor along our gorgeous lakefront and be greeted at the end with a post-race wellness festival. This post race celebration will feature yoga sessions, nutrition, beauty consultations and great giveaways from sponsors.

Feeling intimidated?  Kate has only run 2 5Ks before so she googled to figure out if she could make it through the entire race without yelling uncle and lying down on the pavement.  Self.com has an awesome 4 week training plan to get your booty in gear or you can sign up for training plans with Women’s Health and Run10 Feed10.  Doing a 10k will also flex those glute muscles and burn an odd 600+ calories (about 9 snack size Halloween packs of M&Ms, yup!). Good prep to don that sexy Pumpkin Spice Latte costume (or sexy wizard or sexy sexy…whatevs your wearing).

Not ready to run? You can still help by donating or even shopping at popular retailers like Nike and Gap from the comfort of your sexy couch.

Ready to join Kate and register or share your cash?

Sign up today at www.run10feed10.com!

 

Image from Run 10 Feed 10 Website

Image from Run10 Feed10 Website