Welcome to the final “Workout Wednesday” of 2018. Each week I share a new running or strength training for runners workout. As we close out the year, I’ve recapped the 10 most popular workouts and exercises shared in 2018. If you missed these the first time around, I hope you will check it out and try something new in 2019.

Featured

5-Week Kettlebell Training for Runners - Free Course

Runners who strength train are stronger, faster, and less injury-prone! While focusing on runner-specific exercises, I’ll show you the benefits of resistance training with one piece of equipment—a kettlebell. This program is five weeks of progressive workouts that take about thirty minutes each, two to three times per week.

The Ultimate Summer Travel Resistance Band Workout

Can you get in a good workout with resistance bands while traveling? I put together an effective, full-body, travel-friendly resistance band workout for on the go!

7 Foam Rolling Mistakes to Avoid

Foam rolling can aid in recovery, improve range of motion, and help prevent injuries, but if you are making any of these mistakes, you could be inhibiting progress. Don't be discouraged by foam rolling; learn these techniques to avoid pain and get the most of your roller. Don't make these seven foam rolling mistakes.

How to Combine Running and Strength Training to Get the Best Results

How do you fit running and strength training into your training schedule for the best results? How do you avoid over-training? Understand which strength exercises are best for running performance and injury prevention, and how to structure your training to run longer, stronger, and faster.

Run Stronger With These Fabric Loop Resistance Band Exercises

Runner-specific strength exercises don’t have to be complicated. Use this fabric loop resistance band workout to target your hips and core to run stronger.

Single Leg Deadlift Variations to Run Stronger

The single-leg deadlift is one of the most effective exercises for runners to improve balance and build independent hip and leg strength to run strong and reduce the chance of injury. Learn to perform the single-leg deadlift properly, and how to progress the exercise for continuous improvements.

6 Weeks to Run a 10K Training Schedule

If you have a couple of 5ks under your belt, it’s time to take your training to the next level. Follow this beginner 10K training schedule to progress from a 5K to a 10k in six weeks. The plan includes running workouts, runner-specific strength workouts, and rest and recovery days. If you’re willing to work for it you can cross the 10k finish line with confidence.

Strength Training For Runners 30-Day Challenge

This 30-day strength training for runners challenge is meant to help you develop the habit of performing daily low-intensity strength exercises to improve your running performance and longevity in the sport. Are you up for the challenge?

The Twelve Days of Fitmas Holiday Workout

Try my 12 days of Fitmas holiday-themed workout based on the Christmas song the 12 Days of Christmas. On the 12th day of Christmas, my trainer gave to me…

Five Strength Exercises Every Runner Needs To Do

In this blog post I cover the five essential strength exercises that every runner needs to do to run faster, stronger, and help avoid injuries.

Happy New Year, friends! I hope you’re making plans for a fun and successful 2019.

Coach Lea

BUT WAIT...THERE'S MORE!

Dec 26, 2023

10 Ways to Harness the Power of Self-Control to Elevate Your Potential For Behavior Change

Dec 26, 2023

Are you someone who feels the tension between what you should do and what you want to do and hopes to make better choices and decisions to enhance your long-term health? I will cover some tangible ways to revise your thinking, environment, situation, and habits for the best chances of success. People with greater self-control are more likely to achieve their goals

Dec 26, 2023

Nov 27, 2023

Time-Saving Meal Prep Ideas To Fuel Your Active Lifestyle

Nov 27, 2023

Sep 28, 2023

Running Sober: 1000 Days Alcohol Free

Sep 28, 2023

What happened when I gave up alcohol for 1000 days? Spoiler alert: Everything got better.

Sep 28, 2023

Nov 18, 2022

The Fine Line Between Reasons and Excuses

Nov 18, 2022

Do you have reasons for missing workouts? Or are you making excuses? Do you know how to tell the difference? In this post, I will help you discern between excuses and reasons so that you can move forward in your training despite obstacles, fears, and setbacks.

Nov 18, 2022

Oct 23, 2020

Overcoming the Lure of the Quick Fix

Oct 23, 2020

If you’ve been tempted by a quick fix in health and fitness, we all have been there. It’s easy to think that if you could achieve results quickly, you’d be happier, but the real transformation happens during the journey. Learn to love the process and a healthy lifestyle will follow.

Oct 23, 2020

Sep 18, 2020

It's Not Too Late: Achieve Your 2020 Goals in the Last 100 Days

Sep 18, 2020

It’s not too late to salvage this year and get on track to achieve your 2020 goals in the last 100 days of the year. Sept 23 is the first day of the last 100 days of 2020. In this post, I share the framework to achieve your end of year goals.

Sep 18, 2020

Feb 17, 2020

5 Ways To Lose Weight Without Counting Calories (Or Macros)

Feb 17, 2020

Do you find calorie or macro tracking too tedious, and often not effective? In this blog post, I review five ways you can adjust your habits to lose weight without counting calories; including hand portion control, eating slowly, consume more protein and vegetables, improving sleep quality, and reducing processed foods.

Feb 17, 2020

Feb 14, 2020

Flashback Friday: For The Love of Running Bad Poetry Roundup

Feb 14, 2020

I love running so much that I wrote it a love poem for Valentine's Day. Plus a round-up of more bad poetry on the blog.

Feb 14, 2020

Feb 10, 2020

Fitness Motivation Quotes Deconstructed

Feb 10, 2020

Fitness motivational quotes are usually made with good intentions, to inspire you to work harder, and never give up. In this blog post, I take a look at popular fitness quotes that have some truth, but I also explore the possible pitfalls, so you can avoid the thought patterns that can lead to disordered behaviors.

Feb 10, 2020