Healthy Series – Strength Workouts

I have been super bad about keeping up with this series. My sincerest apologies to anyone who reads them. You’re getting inundated today with four posts!

Strength Workouts —

Since you can work on almost any muscle in your body, and that’s a lot of muscles, I’m not going to tell you how to do a strength workout specifically.

Instead here are 3 tips for improving your strength training and 3 Points on why you should incorporate strength (even if you’re an endurance runner — or rather, especially if you’re an endurance runner).

3 TIPS for improving your strength training:

1 Work with a trainer:  Find yourself a good Personal trainer and work with them. Even if you just book a few sessions to learn better form and how to put together a plan, it will help you out! I used to work with a trainer, but she moved away in May. DH and I recently started working with an old friend of mine from high school who is a trainer at a local gym. What I really like is that the new guy tells us exactly what to do, how to fix our form, and why each move/form is important. For example, this past week he had us doing “arms” and was teaching us about different types of drop-sets — one with less weight and one with an easier range of motion. Definitely worth the time and money!

2 Use someone else’s plan. I am all for formulating your own plan and figuring things out that work for you. But, when you are just getting started, find a plan online or work with someone to develop a plan that is already established. I personally like the plans from Toneitup.com and from the Women’s Health Big Book of Exercises.

3 Find a friend (or at least a mirror). A friend will help motivate you and can tell you if your form is off. A mirror can help you improve your form. Either way, you’ll improve the effectiveness of your workout.

3 Reasons Why you should Strength Train

1 Reduce your risk of injury — Strong muscle help improve your balance and protect your joints from injury. These points are important if you are training for a distance run, and just in general as you age to help maintain your independence.

2 Improve your overall health – Strength training helps maintain weight, builds/maintains muscle mass and strength, decreases osteoporosis, reduces lower back pain, improves core strength (helps with running) and make everyday tasks easier. Today I moved my office desk all by myself…

3 Improve your mental health. Most forms of exercise will help improve your mental health by increasing your endorphins. Strength training is no different. When you increase your endorphins you boost your energy and mood. Many people are able to stop or decrease consumption of antidepressants by increasing daily activity. Plus, you just feel good when you bump up to the next weight!

Do you strength train?

~H

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WDW Marathon 2015: Week 11 Training

Getting closer! I love when the summer turns to fall. I love the cozy sweaters and warm scents and delicious baked goods!

We still have about two weeks of “summer” left before its officially fall/autumn so I’m wearing out the last of my “summer” clothing before its pushed to the back of the closet (or into a plastic bin until we find a new house) for the fall/winter!

 

Here’s what’s on tap for week 11 of training for Goofy!

Tues – 45 mins

Thurs – 45 mins

Sat – 3 miles

Next week starts 4 runs per week every other week through the end of October, then its crunch time until the races!

 

Here’s what I’m doing this week. Since yesterday kicked off he #FriskyFall challenge for @toneitup I’m adding to my workouts.

Mon – 1 mile treadmill walk/interval run

Tues – Half hour personal training + 45 mins on the treadmill

Wed – 2 miles on the treadmill + Tone It Up Arm Routine (Cocktail Dress Arms!)

Thurs – 45 mins on the treadmill

Fri – 2 miles on the treadmill + stretching

Sat – 45 min weight training seminar + 9 miles (4 & 5 mile stints)

Sun – rest day; possibly 3 SLOW miles on the treadmill

 

What’s your plan for the week?!

~H

Tone It Up: Frisky Fall 8-week challenge

Want to maintain your bikini bod? Or, want to get down into your skinny jeans for fall/winter? I’ll be dosing up with Tone It Up’s Fall Challenge (Frisky Fall). It’s an 8-week challenge with weekly workout plans (they have these year round), prizes and lots of motivation!

 

It start’s TOMORROW! Get ready for 8 weeks of awesome work-outs, a great community and just overall fun stuff.

 

Check it out for yourself! #Friskyfall

http://www.ToneItUp.com

 

~H

WDW Marathon 2015: Week 10 training

Still “moving” stuff around. Our settlement was Friday on our old house and we are busy getting situated at my in-laws. Funny story, my husband tried to take a large box down to their basement yesterday and it tipped over the top of the hand-truck/dolly and went flying down the stairs…smashing several of my vases and my hand-painted bowl that we use at the kitchen sink. My response…oh well and walk away.

 

I did get a SHORT run in on Saturday morning after doing a weight lifting clinic at our local Gold’s Gym (with my husband!).

This week I’m hoping to get my treadmill set back up so I can get these weeknight runs in without having to adjust our schedule (for the dog).

What’s on tap for this week/week 10?

Tuesday – 45 mins

Thursday – 45 mins

Saturday – 11 miles

 

My planned week (since I’m playing catch up)

Wed – 1 hour

Thurs – 1 hour

Saturday – 7 miles

 

How is your training coming along? Are you on-task or are you playing catch up?