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.

high five

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.

lifts

3 sets of 12 repetitions

Forward lunges

Step-ups

Plank (1 minute)

Hip fire hydrants

knee up

plank.jpg

3 sets of 12 repetitions

Single leg squats off a bench

Russian twists (30 seconds)

Lateral lunges

Side planks (30 seconds each)

twists

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.

 

Advertisements

20 Minute Toning: Ignite Fitness Review

Admit it.  Sometimes, during tough workout videos, you lie there huffing and puffing hoping your virtual teacher won’t catch you slacking.  That feeling is slightly guilty/awesome because you know this workout is challenging you.

It may seem that 20 minutes of fitness won’t do squat (HA!) but high intensity workouts can pack a punch for more energy and toning.  We received a complementary Blu-Ray copy of the Women’s Health Ignite workout starring Next Fitness Star winner Nikki Metzger to test its fit factor.  Nikki Metzger isn’t just some gym rat of the street.  She’s a Master Trainer and owner of BODI gym in Scottsdale, Arizona.  She’s not afraid to slap you with a bad @#s fitness routine.

20160306_155006.jpg

 

Ignite fires you up with 3 x20 minute stand alone (or get crazy and plow through all 3) workouts.  Bonus: An 8 minute bananas ab sequence in case you didn’t feel sore enough.

Workout Chapters:

BUILD

More of a traditional weights workout, but still maintains an interval format. Nikki demos the moves and sets before each change.  Free weight usage is optional, removing intimidation for the recently sedentary.

BURN

Guacs, this is a doozy.  Plyometrics take center stage for this cardio heavy chapter with crazy hard moves like the evil planky bear or real move name: Lateral Bear Crawl.

SWEAT

Your muscles will get HIIT from the front and the back with this 360 high speed interval routine.  Expect 45 second sets with 3 sets in each rotation.  Moves include modified burpees with a row added, plank walk outs and our Snapchat favsie: The Starfish Crunch.

20160306_170502.jpg

Workout Cheers

  • These 20 minute speed workouts torch calories and slow time.  You can fit this into a busy life!
  • Nikki’s lady crew each demo-ed a different move level for beginners up to bodybuilder lost your mind mode.
  • As a trainer, Nikki is approachable and encouraging.  Also, we like her fitanista style with 3 on fleek fit outfits to choose.

Workout Woes

  • 8 minute abs was like 8 minutes confused.  Transitions were too too fast so it was hard to follow where to move next.
  • Closed caption anyone?  This is 2016 so I am sure the fitness industry would want people with hearing issues to be able to follow along with verbal cues too.
  • Why do all workout videos have drum kit music created on a Casio keyboard for their background?  We suppose it’s necessary to appease a majority of viewers (?) but we think even keyboard cat could do better.

Final (Get) Cut

Extra Extra!  Get your 20 minute toning with Ignite here.  Not ready to commit? Check out a preview of Nikki’s training here.

Looking for other workouts?  Check out some suggestions from previous posts here.

Free Workout Class at Pure Barre to trim those turkey thighs!!

Usually the idea of wiggling into a pair of hot pink leggings on the Sunday after Thanksgiving to go workout may not be so tempting but when it’s for FREE!?  We’re so excited…and we just can’t hide it!  On November 30 at 5 pm, we would like to invite you, dear reader, to don your sticky bottomed socks and long pants to tuck and trim your tush at a private class at Pure Barre, Lincoln Park!

GO US!!

Hmmm…but what are you committing to with this “Pure Barre” class?  

During this 55 minute class, you will experience a full body low impact workout including strength based movements alternating with stretching.  Most moves involve using your own body weight with tiny movements to change the shape and length of your muscles.  The class incorporates the ballet barre, small 2 to 3 pound weights and a rubber workout ball.  The goal is the lengthen the muscles to create a lean (not bulky) look…and yes, you will do some planks.

And what do you have to do to join us?

Send us 1,000 dollars worth of unmarked bills in a nondescript envelope to secure your spot. JK follow the instructions below.

What: Private Chiorganic Girls Holiday Trim Those Turkey Thighs Class

Where: Pure Barre, 2058 N. Halsted, Lincoln Park, IL

When: 5 pm, Sunday, 11/30/2014

Who: You lovelies!

Dress Code: Long workout pants or capris, socks (no shoes needed)…oh and of course, wear a top please

Sign Up?  RSVP here with you and any guests names.  Please let us know, as well, if you decide to cancel. There are 23 spots available.

 

Now you can feel good about stuffing yourself (in moderation) with your family.  Meet us at the BARRE!